BIG BENCH PRESS PROGRAM

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RATING: 88 (FROM 5 JEFIT MEMBERS)

2 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

designed to inrease bench press significantly in 6 weeks

day 1 big bench 8 exercises, 1 hr 23 mins

day 2 big bench 7 exercises, 56 mins

Barbell Bench Press	4x6 reps	rest: 160s
Dumbbell Incline Bench Press	3x10 reps	rest: 60s
Cable Lat Pulldown (Wide Grip)	3x10 reps	rest: 60s
Dip	3x10 reps	rest: 60s
Dumbbell Preacher Curl	3x10 reps	rest: 60s
Machine Leg Extension	3x10 reps	rest: 60s
Dumbbell Lateral Raise	3x10 reps	rest: 60s

day 3 big bench 7 exercises, 1 hr 11 mins

Barbell Bench Press	6x4 reps	rest: 180s
Machine Inner Chest Press	4x6 reps	rest: 60s
Dumbbell One-Arm Row	4x6 reps	rest: 60s
Cable One-Arm Tricep Pushdown (Reverse Grip)	4x6 reps	rest: 60s
Dumbbell Concentration Curl	4x6 reps	rest: 60s
Machine Seated Single-Leg Calf Raise	4x20 reps	rest: 60s
Dumbbell Arnold Press	4x6 reps	rest: 60s