Part 2
Monthly training plan – 2
For bench press
Basis period (preparative time)
5 week.
Monday
1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х1, 85% 2Х4 (20)
2.Squat 30% 5Х1, 40% 5Х1, 50% 5Х4 (30)
3.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х1, 80% 2Х4 (17)
4.Flat Dumbbell Flies 8Х4.
5.Latisimus Dorsi 8Х5. Total: 67 lifts
Wednesday
1. Bench Press 50% 5Х1, 60% 5Х1, 70% 4Х1, 80% 3Х2, 85% 2Х2, 90% 1Х2,
85% 2Х2, 80% 3Х2 (36)
2.Leg Extension 8Х5.
3.Bench Press from board (lockout) 2Х5.
4.Triceps Pressdown (with straight bar) 8Х4.
5.Hyperextension with barbell across Neck 8Х3. Total: 36 lifts
Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 2Х4 (20)
2.Leg Press 5Х5
3.Close-Grip Bench Press 50% 3Х1, 60% 3Х1, 65% 3Х4 (18)
4.Latisimus Dorsi 8Х5.
5.Incline Sit-Ups 10Х3. Total: 38 lifts
Satuday
1.Bench Press from board (lockout 3Х5.
2.Parallel Bar Dips 4Х6.
3.Triceps Pressdown (with straight bar) 10Х4.
4.Hyperextension 6Х4. Total: 00 lifts
Total for the week: 141 lifts
6 week.
Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 3Х5 (27)
2.Leg Press 4Х5.
3.Bench press with chains 50% 4Х1, 60% 4Х1, 70% 4Х4 (24)
4.Flat Dumbbell Flies 8Х4.
5.Latisimus Dorsi 8Х5. Total: 51 lifts
Wednesday
1.Bench Press 50% 6Х1, 60% 5Х1, 70% 4Х1, 80% 3Х2, 85% 2Х2,
80% 3Х1, 75% 4Х1, 70% 5Х1, 60% 6Х1, 50% 7Х1 (50)
2.Squat 50% 3Х1, 60% 3Х1, 65% 3Х4 (18)
3.Triceps Pressdown (with straight bar) 8Х4.
4.Hyperextension with barbell across neck 8Х3 Total: 68 lifts
Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 2Х5 (22)
2.Leg Extension 8Х5.
3.Wide-Grip Bench Press 30% 8Х2, 40% 6Х4 (40)
4.Latisimus Dorsi 8Х5.
5.Incline Sit-Ups 10Х3. Total: 62 lifts
Satuday
1.Bench Press 50% 5Х1, 60% 5Х1, 70% 5Х5 (35)
2.Bench Press from board (lockout 3Х5.
3.Triceps 6Х4.
4.Hyperextension 8Х4 Total: 35 lifts
Total for the week: 216 lifts
7 week.
Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 2Х5 (22)
2.Leg Extension 8Х5.
3.Bench Press 55% 3Х1, 65% 3Х1, 75% 3Х4 (18)
4.Pec Dec Flies 8Х4.
5.Incline Sit-Ups 10Х3. Total: 40 lifts
Wednesday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 2Х1, 90% 1Х3, 80% 2Х2 (21)
2.Barbell Lunges 5+5Х5.
3.Close-Grip Bench Press 50% 3Х1, 60% 3Х1, 65% 3Х4 (18)
4.Latisimus Dorsi 8Х5.
5.Seated Goodmonings 6Х4. Total: 39 lifts
Friday
1.Bench Press 55% 5Х1, 65% 4Х1, 75% 3Х1, 85% 2Х4 (20)
2.Leg Press 5Х5.
3.Bench Press 50% 3Х1, 60% 3Х1, 70% 3Х1, 80% 2Х4 (17)
4.Flat Dumbbell Flies 8Х4. Total: 37 lifts
Satuday
1.Bench press with chains 50% 3Х1, 60% 3Х1, 70% 3Х4 (18)
2.Incline Bench Press with Barbell 3Х5.
3.Parallel Bar Dips 5Х5.
4.Latisimus Dorsi 8Х4. Total: 18 lifts
Total for the week: 134 lifts
8 week.
Monday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 2Х4. (20)
2.Squat 40% 5Х1, 50% 5Х4. (25)
3.Bench Press 50% 4Х1, 60% 4Х1, 70% 4Х4 (24)
4.Latisimus Dorsi 8Х4.
5.Hyperextension 8Х3 Total: 69 lifts
Wednesday
1.Bench press with chains 50% 3Х1, 60% 3Х1, 70% 3Х1, 75% 2Х5 (19)
2.Pec Dec Flies 8Х4.
3.Tricep Pressdown 8Х4.
4.Incline Sit-Ups 10Х3. Total: 19 lifts
Friday
1.Bench Press 50% 5Х1, 60% 4Х1, 70% 3Х1, 80% 3Х2, 85% 2Х3, 80% 3Х2 (30)
2.Leg Extension 8Х4.
3.Latisimus Dorsi 8Х4.
5.Goodmonings 5Х5. Total: 30 lifts
Satuday
1.Bench Press 50% 6Х1, 60% 6Х1, 65% 6Х5 (42)
2.Flat Dumbbell Flies 8Х4.
3.Parallel Bar Dips 4Х5.
4.Triceps 8Х5. Total: 42 lifts
Total for the week:160 lifts