Bench & back 5x5 progression

by cmt

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Summary

  • event_availableJanuary 15th, 2017
  • schedule2 h
  • equalizer30 sets,  148 reps
  • fitness_center21982.5 lbs

1. Bench press

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

Total: 3945 lbs

2. Reverse DB flies

  • Set 1: 5 x 60 lbs
  • Set 2: 5 x 70 lbs
  • Set 3: 5 x 80 lbs
  • Set 4: 5 x 90 lbs
  • Set 5: 5 x 100 lbs

Total: 2000 lbs

3. Reverse band bench

  • Set 1: 5 x 232.5 lbs
  • Set 2: 5 x 235 lbs
  • Set 3: 5 x 237.5 lbs
  • Set 4: 5 x 240 lbs
  • Set 5: 5 x 242.5 lbs

Total: 5937.5 lbs

4. Medium grip lat pulldowns

  • Set 1: 5 x 115 lbs
  • Set 2: 5 x 117.5 lbs
  • Set 3: 5 x 120 lbs
  • Set 4: 5 x 122.5 lbs
  • Set 5: 5 x 125 lbs

Total: 3000 lbs

5. Narrow grip lat pulldowns

  • Set 1: 5 x 140 lbs
  • Set 2: 5 x 145 lbs
  • Set 3: 5 x 150 lbs
  • Set 4: 5 x 155 lbs
  • Set 5: 5 x 160 lbs

Total: 3750 lbs

6. Resistance band Bench

  • Set 1: 5 x 130 lbs
  • Set 2: 5 x 135 lbs
  • Set 3: 5 x 140 lbs
  • Set 4: 5 x 145 lbs
  • Set 5: 4 x 150 lbs

Total: 3350 lbs