Open menu button
Open search bar button
×

Search M&F

Featured Articles
Jump to the routine
Workout Routines

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

Jump to the Routine

  • 5

  • No

Routine

Want a copy on the go?
Print

Day 1 (Monday)

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Incline Bench Press

Equipment
Barbell
Sets
4
Reps
4
Rest
--
Load: 65%
Exercise 2 of 5

Dumbbell Bench Press

Equipment
Dumbbells
Sets
4
Reps
4
Rest
--
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
--
Load: Light
See all of our tutorials
Abs Body Part Icon
Abs
Arms Body Part Icon
Arms
Legs Body Part Icon
Legs
Back Body Part Icon
Back
Shoulders Body Part Icon
Shoulders
Chest Body Part Icon
Chest
Full-Body Body Part Icon
Full-Body
Author picture
Written by
Also by vkim

More Fitness

All Workout Routines
  1. Home
    2. /
  2. Workout Routines
    3. /
  3. Routine
    4. /
  4. The Bench Press Program to Add 20 Pounds to Your Max in 10 Weeks