Up Your Bench 30 lbs in 30 days

[allexo45]

MONDAY:
• Bench Press - 3 x 65% x 3 reps
• Skull Crushers - 2 x 10
• Triceps Pushdowns – 1 x 10
• Squat – 2 x 5
• Lat Pulldown (curl grip) – 2 x 10
• Calf Raise – 2 x 10, to failure
• Machine Ab-Crunch – 2 x 10, to failure

WEDNESDAY:
• Bench Press – 2 x 75% x 3 reps
• Triceps Pushdown – 1 x 10
• Deadlift - 2 x 3
• Ab-Crunch – 2 x 10, to failure

FRIDAY:
• Bench Press – 2 x 85% x 2 reps
• Dumbbell Bench Press - 1 x 30 or more reps, to failure
• Skull Crushers – 2 x 8
• Triceps Pushdowns – 1 x 10
• Leg Press – 2 x 6
• Lat Pulldown (curl grip) – 2 x 10
• Calf Raise – 2 x 10, to failure
• Ab-Crunch – 2 x 10, to failure

TRAINING POINTS:
For everything other than the bench work, try to progress by performing 1 more rep,
or the same number of reps with a small increase in the resistance each session.

TRAINING POINTS:
1RM < 150 lbs = increase loads by 5 lbs per week
1RM 155 – 295 lbs = increase loads by 10 lbs per week
1RM 300 – 395 lbs = increase loads by 10 lbs on Mon & Wed, and by 15 lbs on Fri
1RM > 400 lbs = increase loads by 15 lbs on Mon & Wed, and by 20 lbs on Fri

 

[mR. cer0]

jaja no se cuales ejercicios son porke estan en ingles
alguien me los dice en español?

 

[BreixOi!GYM]

Traducciooon por favor??

 

[Jorge3]

Si por favor, que parece interesante

 

[allexo45]

aprendan ingles.
Les servira para toda la vida

 

[Jorge3]

Traducido:
https://es.fitness.com/forum/rutina...ess-de-banca-en-un-mes-85300.html#post1343642