Bench 5x5 progression

by cmt

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Summary

  • event_availableDecember 8th, 2016
  • schedule2 h
  • equalizer30 sets,  150 reps
  • fitness_center22237.5 lbs

1. Bench press

  • Set 1: 5 x 147.5 lbs
  • Set 2: 5 x 150 lbs
  • Set 3: 5 x 152.5 lbs
  • Set 4: 5 x 155 lbs
  • Set 5: 5 x 157.5 lbs

Total: 3812.5 lbs

2. Reverse band bench

  • Set 1: 5 x 220 lbs
  • Set 2: 5 x 225 lbs
  • Set 3: 5 x 230 lbs
  • Set 4: 5 x 235 lbs
  • Set 5: 5 x 237.5 lbs

Total: 5737.5 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 135 lbs
  • Set 5: 5 x 140 lbs

Total: 3250 lbs

4. Incline Bench

  • Set 1: 5 x 92.5 lbs
  • Set 2: 5 x 95 lbs
  • Set 3: 5 x 97.5 lbs
  • Set 4: 5 x 100 lbs
  • Set 5: 5 x 102.5 lbs

Total: 2437.5 lbs

5. Narrow grip bench

  • Set 1: 5 x 115 lbs
  • Set 2: 5 x 120 lbs
  • Set 3: 5 x 125 lbs
  • Set 4: 5 x 130 lbs
  • Set 5: 5 x 135 lbs

Total: 3125 lbs

6. Rack bench

  • Set 1: 5 x 145 lbs
  • Set 2: 5 x 150 lbs
  • Set 3: 5 x 155 lbs
  • Set 4: 5 x 160 lbs
  • Set 5: 5 x 165 lbs

Total: 3875 lbs