Part 1
Part 1
Monthly training plan – 1
For bench press
Basis period (preparative time).
1 week
Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 75% 3Х4 (24)
2.Squat 40% 5Х1, 50% 5Х1, 60% 5Х4 (30)
3.Bench Press 50% 4Х1, 60% 4Х1, 70% 4Х4 (24)
4.Flat Dumbbell Flies 8Х5.
5.Incline Sit-Ups 8Х5. Total: 78 lifts
Wednesday
1.Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х1, 75% 3Х2, 80% 2Х2,
75% 3Х1, 70% 5Х1, 60% 7Х1, 50% 9Х1. (48)
2.Leg Extension 8Х5.
3.Bench press from board (lockaut) 3Х6.
4.Parallel Bar Dips 6Х5.
5.Triceps pressdown (with straght bar) 8Х5.
6.Hyperextensions 8Х4. Total: 48 lifts
Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 2Х4 (20)
2.Squat 50% 3Х1, 60% 3Х1, 65% 3Х3 (15)
3.Close-Grip Bench Press 50% 4Х1, 60% 4Х1, 65% 3Х4 (20)
4.Pec Dec Flies 8Х5.
5.Latisimus dorsi. 8Х5.
6.Incline Sit-Ups 10Х5. Пресс Total: 55 lifts
Satuday
1.Incline Bench Press with Barbell 4Х6.
2.Flat Dumbbell Bench Press 2Х5.
3.Parallel Bar Dips 4Х5.
4.Tricep pressdown (with straght bar) 10Х4.
5.Goodmorning 6Х5. Total for the week: 181 lifts
2 week
Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 2Х4 (20)
2.Leg Press 6Х5.
3.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х5 (24)
4.Flat Dumbbell Flies 8Х5.
5.Latisimus dorsi. 10Х5. Total: 44 lifts
Wednesday
1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х1, 75% 3Х1, 80% 2Х2,
85% 1Х2, 80% 2Х2, 70% 4Х1, 60% 6Х1, 50% 8Х1 (46)
2.Squat 50% 4Х1, 60% 4Х1, 65% 4Х4п (24)
3.Bench press from board (lockaut) 3Х5.
4.Tricep pressdown (with straght bar) 10Х5.
5.Hyperextensions 8Х4. Total: 70 lifts
Friday
1.Bench Press 50% 5рХ1п, 60% 4рХ1п, 70% 3рХ1п, 80% 3рХ5п (27)
2.Leg Extension 8Х5.
3.Wide-Grip Bench Press * 35% 6рХ1п, 45% 6рХ4п (30)
4.Latisimus dorsi. 8Х5.
5.Parallel Bar Dips 6Х5.
6.Incline Sit-Ups 10Х4. Total: 57 lifts
Satuday
1.Bench Press 50% 6рХ1п, 60% 6рХ1п, 65% 6рХ4п (36)
2.Bench press from board (lockaut) 2Х5.
3.Standig Barbell Curl 8Х4.
4.Hyperextensions 8Х4. Total: 36 lifts
Total for the week:207 lifts.
3 week
Monday
1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х1, 85% 2Х4 (20)
2.Leg Extension 8Х5.
3.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 3Х4 (24)
4.Pec Dec Flies 10Х5.
5.Triceps 10Х5.
6.Incline Sit-Ups 10Х4. Total: 44 lifts
Wednesday
1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х1, 75% 3Х1, 80% 2Х2,
85% 1Х2, 80% 2Х2, 70% 4Х1, 60% 6Х1, 50% 8Х1 (46)
2.Barbell Lunges 5+5Х5.
3.Bench press from board (lockaut) 3Х5.
4.Latisimus dorsi 8Х5.
5.Hyperextensions 6Х4. Total: 46 lifts
Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 2Х5 (22)
2.Flat Dumbbell Flies 8Х5.
3.Leg Press 5Х5.
4.Incline Sit-Ups 10Х4. Total: 22 lifts
Saturday
1.Incline Bench Press with Barbell 4Х6.
2.Bench from board (lockaut) 2Х6.
3.Parallel Bar Dips 4Х6.
4.Latisimus dorsi 8Х5. Total: 00 lifts
Total for the week:112 lifts.
4 week
Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 3Х5 (27)
2.Squat 40% 5Х1, 50% 5Х1, 60% 4Х4. (24)
3.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х4. (30)
4.Latisimus dorsi 10Х5.
5.Hyperextensions 8Х5. Total: 81 lifts
Wednesday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 4Х1, 80% 3Х2,
85% 2Х2, 80% 3Х2, 75% 4Х1, 65% 6Х1, 55% 8Х1 (47)
2.Bench from board (lockaut) 2Х5.
3.Pec Dec Flies 8Х5.
4.Triceps 8Х5.
5.Incline Sit-Ups 12Х4 Total: 47 lifts
Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 2Х5 (22)
2.Leg Extension 8Х5.
3.Bench Press 50% 4Х1, 60% 4Х1, 70% 4Х4. (24)
4.Latisimus dorsi 8Х5.
5.Seated Goodmornings 5Х5. Total: 46 lifts
Satuday
1.Bench Press 50% 6Х1, 60% 6Х1, 65% 6Х5. (42)
2.Flat Dumbbell Flies 8Х5.
3.Parallel Bar Dips 4Х5.
4.Tricep pressdown (with straght bar) 8Х5.
5. Incline Sit-Ups 10Х4. Total: 42 lifts
Total for the week: 216 lifts.