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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Bench Press Routine

BoShow

New member
Hey guys, I was going to start te Muscle Media "Add 40 Pounds to Your Bench Press" routine. I was going to make some changing to the rest of the workout.
Monday
Barbell Bench Press: following table
Incline Barbell Bench: 3*8
Dumbell Lat Raises: 3*8
Rotator Cuff Exercise: 2*15
Close Grip Bench Press: 3*8

Wednesday
Barbell Rows: 3*6
Close Grip Pulldowns: 2*8
Pull-ups: 1*failure
Barbell Curls: 3*6
21's on Dumbell Curls: 1 set

Friday
Rotator Cuff Exercise: 3*12-15
Bench Press: following table
Skull Crushers: 3*6

Saturday:
Squats: 3*6
Leg Presses: 3*8
Leg Curls: 3*8
Seated Calf Raises: 3*12
Reverse Grip Pulldowns: 3*8
Dumbell Rows: 3*8
Incline Dumbell Curls: 3*8
Cable Curl 21's: 1 set
OK here it is, please see if this is ok. I really just added 1 set of 21's on bi days and switched some execises for other bodyparts. The volume for all other bodyparts are the same. Thank you
 
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