MOSCOW BENCH PRESS CHAMPION’S PROGRAM

Use this when your bench press has stalled. Add 10 pounds, every set of the heavy 3, 2, 1 workout. A 5 lbs. increase every workout or even every other workout is just right.
If it gets too heavy start cycling your poundages and start another assault. E.g., if 215x3, 220x2, 225x1 has almost crushed you, back off to 185x3, 190x2, 195x1 and build up again.


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Bench Press (Barbell)

Incline Bench Press (Barbell)

Preacher Curl (Dumbbell)

Overhead Tricep Extension (Dumbbell)

Heavy Day

Close Grip Bench Press

Bent Over Lateral Raise

Lateral Raise (Dumbbell)

Incline Curl (Dumbbell)

Tricep Pushdown (Cable)

Light Day

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