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Exercise Tips on benching your own body weight!

Exercise Tips on benching your own body weight! | The Black Book WYLD Blog

Great tip from Gabe Valencia, C.S.C.S., owner, Focus Integrated Fitness on how to be able to bench your own body weight in just 10 weeks! 

Grab a spotter and figure out the maximum amount you can bench once while maintaining good form—that is, your 1-rep max. Once you know it, compute the weight you need to be lifting each week by multiplying your 1-rep max by the percentages on the following slides.” 
Exercise Tips on benching your own body weight!

WEEK 1

  • SETS: 3 sets of 10
  • % 1-REP MAX: 55

WEEK 2

  • SETS: 2 sets of 9
  • % 1-REP MAX: 60

WEEK 3

  • SETS: 3 sets of 8
  • % 1-REP MAX: 65

WEEK 4

  • SETS: 3 sets of 7
  • % 1-REP MAX: 70

WEEK 5

  • SETS: 3 sets of 6
  • % 1-REP MAX: 75

WEEK 6

  • SETS: 3 sets of 5
  • % 1-REP MAX: 80

WEEK 7

  • SETS: 3 sets of 4
  • % 1-REP MAX: 85

WEEK 8

  • SETS: 3 sets of 3
  • % 1-REP MAX: 90

WEEK 9

  • SETS: 3 sets of 2
  • % 1-REP MAX: 95

WEEK 10

  • SETS: 3 sets of 1
  • % 1-REP MAX: 100

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