Bench 5x5 progression

by cmt

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Summary

  • event_availableMarch 27th, 2017
  • schedule2 h
  • equalizer30 sets,  157 reps
  • fitness_center23307.5 lbs

1. Bench press

  • Set 1: 5 x 155 lbs
  • Set 2: 5 x 160 lbs
  • Set 3: 5 x 162.5 lbs
  • Set 4: 5 x 165 lbs
  • Set 5: 5 x 167.5 lbs

Total: 4050 lbs

2. Reverse band bench

  • Set 1: 5 x 220 lbs
  • Set 2: 5 x 222.5 lbs
  • Set 3: 5 x 225 lbs
  • Set 4: 5 x 227.5 lbs
  • Set 5: 6 x 230 lbs

Total: 5855 lbs

3. Resistance band Bench

  • Set 1: 5 x 120 lbs
  • Set 2: 5 x 125 lbs
  • Set 3: 5 x 130 lbs
  • Set 4: 5 x 132.5 lbs
  • Set 5: 6 x 135 lbs

Total: 3347.5 lbs

4. Incline Bench

  • Set 1: 5 x 100 lbs
  • Set 2: 5 x 102.5 lbs
  • Set 3: 5 x 105 lbs
  • Set 4: 5 x 107.5 lbs
  • Set 5: 5 x 110 lbs

Total: 2625 lbs

5. Narrow grip bench

  • Set 1: 5 x 110 lbs
  • Set 2: 5 x 112.5 lbs
  • Set 3: 5 x 115 lbs
  • Set 4: 5 x 117.5 lbs
  • Set 5: 8 x 120 lbs

Total: 3235 lbs

6. Rack bench

  • Set 1: 5 x 150 lbs
  • Set 2: 5 x 152.5 lbs
  • Set 3: 5 x 155 lbs
  • Set 4: 5 x 157.5 lbs
  • Set 5: 7 x 160 lbs

Total: 4195 lbs