Training Log - Week 1 Starting Bench Press Max: 210 Pounds
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1 Training Log - Week 1 Starting Bench Press Max: 210 Pounds Flat Bench Press warm up /10 175/ / /1-2 Burn out set Incline Bench Press 8 reps 5 reps 3 reps Dumbbell Flys 8 reps 8 reps 8 reps Front Military Press warm up 6 reps 4 reps 2 reps Seated Dumbbell Presses 8 reps 6 reps 4 reps Close Grip Weighted Dips until failure until failure until failure Lying Tricep Extensions 8 reps 6 reps 4 reps ALL RIGHTS RESERVED COPYRIGHT 2010 Page 1
2 Training Log - Week 2 Flat Bench Press warm up /10 180/ / /1-2 Burn out set Incline Bench Press 8 reps 5 reps 3 reps Nautilus Flys 8 reps 8 reps 8 reps Seated DB Presses warm up 6 reps 4 reps 2 reps Front Military Press 8 reps 6 reps 4 reps Close Grip Weighted Dips until failure until failure until failure Pushdowns 8 reps 6 reps 4 reps ALL RIGHTS RESERVED COPYRIGHT 2010 Page 2
3 Training Log - Week 3 Incline Bench Press warm up / reps 3-4 reps 1-2 reps Flat Bench Press 165/failure 165/failure 155/failure 155/failure Cable Crossovers 8 reps 8 reps 8 reps Front Military Press 8 reps 6 reps 4 reps Seated DB Press 8 reps 6 reps 4 reps Lying Tricep Extensions 8 reps 6 reps 4 reps ALL RIGHTS RESERVED COPYRIGHT 2010 Page 3
4 Training Log - Week 4 Flat Bench Press warm up /10 185/ / /1-2 Burn out set Incline DB Presses 8 reps 6 reps 4 reps Incline DB Flys 8 reps 8 reps 8 reps Front Military Press Warm up 8 reps 5 reps 2 reps Seated DB Presses 8 reps 6 reps 4 reps Rope Pushdowns 8 reps 6 reps 4 reps ALL RIGHTS RESERVED COPYRIGHT 2010 Page 4
5 Training Log - Week 5 This is your only light week for chest. Don t over do it. Flat Bench lower ½ reps warm up /10 155/10 165/10 155/10 Flat Bench upper ½ reps 155/10 165/10 155/10 Pullovers 8-10 reps 8-10 reps 8-10 reps Seated DB Presses Warm up 8 reps 5 reps 2 reps Front Military Press 8 reps 6 reps 4 reps Rope Pushdowns 8 reps 6 reps 4 reps ALL RIGHTS RESERVED COPYRIGHT 2010 Page 5
6 Training Log - Week 6 Flat Bench Press warm up /10 190/ / /1-2 Burn out set Incline DB Presses 8 reps 6 reps 4 reps Cable Crossovers 8 reps 8 reps 8 reps Front Military Press Warm up 8 reps 5 reps 2 reps Seated DB Presses 8 reps 6 reps 4 reps Incline Tricep Extensions 8 reps 6 reps 4 reps ALL RIGHTS RESERVED COPYRIGHT 2010 Page 6
7 Training Log - Week 7 Incline Bench Press warm up / reps 3-4 reps 1-2 reps Flat Bench Press 155/failure 165/failure 165/failure 155/failure Decline DB Flys 8 reps 8 reps 8 reps Seated DB Press 8 reps 6 reps 4 reps Machine Presses 8 reps 6 reps 4 reps Lying Tricep Extensions 8 reps 6 reps 4 reps DB Overhead Extensions 8 reps 6 reps 4 reps ALL RIGHTS RESERVED COPYRIGHT 2010 Page 7
8 Training Log - Week 8 (Negatives) Make sure you get a good stretch today. Flat Bench Press Negatives warm up /10 Flat Bench 165/6-8 Negatives 225/failure Negatives 285/failure Negatives 205/failure Incline Bench Press (Light) 8-10 reps 8-10 reps 8-10 reps Any Flys 8 reps 8 reps 8 reps Front Military Press 10 reps 10 reps 10 reps Seated DB Press 8 reps 6 reps 4 reps Bent Over Rope Pushdowns 8 reps 6 reps 4 reps ALL RIGHTS RESERVED COPYRIGHT 2010 Page 8
9 Training Log - Week 9 Flat Bench Press warm up /10 195/ / /1-2 Burn out set Incline Bench Press 8 reps 5 reps 3 reps Decline DB Flys 8 reps 8 reps 8 reps Seated Dumbbell Presses warm up 8 reps 6 reps 4 reps Front Military Press 8 reps 6 reps 4 reps Close Grip Weighted Dips until failure until failure until failure Lying Tricep Extensions 8 reps 6 reps 4 reps ALL RIGHTS RESERVED COPYRIGHT 2010 Page 9
10 Training Log - Week 10 Flat Bench Press warm up /10 200/ / /1-2 Burn out set Incline Bench Press 8 reps 5 reps 3 reps DB Flys 8 reps 8 reps 8 reps Front Military Press warm up 8 reps 5 reps 2 reps Seated DB Press 8 reps 6 reps 4 reps Pushdowns 8 reps 6 reps 4 reps Lying Tricep Extensions 8 reps 6 reps 4 reps ALL RIGHTS RESERVED COPYRIGHT 2010 Page 10
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