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The Bench Press Program to Add 20 Pounds to Your Max in 10 Weeks

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Routine

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Day 1 (Monday)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Incline Bench Press

Equipment
Barbell
Sets
3
Reps
10
Rest
--
Load: 50%
Exercise 2 of 5

Dumbbell Bench Press

Equipment
Dumbbells
Sets
2
Reps
20
Rest
--
Load: Heavy
Exercise 3 of 5

Dumbbell Overhead Triceps Extension

Equipment
Dumbbells
Sets
4
Reps
15
Rest
--
Load: Light
Exercise 5 of 5

Bentover Lateral Raise

Equipment
Dumbbells
Sets
5
Reps
20
Rest
--
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Also by vkim

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