Smolov Jr.
spencerdf avatar spencerdf
Nov 28th 2015
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Smolov Jr.

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3 DAYS - Bulking - Advanced

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

This plan supports Interval mode and Audio Cue & Pro Tips

Bench Program. Approximately 30-40 reps of volume every workout. Run for 3 weeks increasing weight every week (ie 5-10 lbs. on each workout compared to the previous week)

Day 3 8x4 (80%)  1 exercises, 44 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

8x4 reps

rest: 300s audio icon
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Day 4 10x3 (85%)  1 exercises, 54 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

10x3 reps

rest: 300s audio icon
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Day 1 6x6 (70%)  1 exercises, 34 mins
Barbell Bench Press exercise demonstration
Barbell Bench Press

6x6 reps

rest: 300s audio icon
add button

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