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3 Month Bench Press Program from 85 kilos to the 100 kg

📆 Month 1 – (Weeks 1–4) Week 1 Monday (light day) Bench Press: 4 x 6 x 45.5 kg (65% of Friday load) Lat Pulldown (wide grip): 3 x 12 Face Pulls (cable or bands): 3 x 15 Lu Raises with weight plates: 3 x 12 Machine Crunches: 3 x 20 Friday (heavy day) Bench […]

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Training Program: 3-Month Fitness/Bodybuilding Plan

Goal Improve strength performance (especially in squats, deadlifts, and bench presses) Develop rounder glutes and broader shoulders Balance the load between maximum and supportive workouts General Principles Workouts 2 times a week 1 maximum training and 1 supportive, lighter training Use of basic exercises Progression over 3 months by increasing weights and/or repetitions Training Program […]

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