This workout is intended only for my own personal use. I take no responsibility for any effects, positive or negative, resulting from anyone else's use of this lifting regimen. If any readers of this web page do decide to copy this workout, they are encouraged to adhere to proper preparation, technique, equipment usage, and nutrition guidelines. Be aware that even under the best circumstances, heavy weightlifting can result in injury. KYRL 05/10/97
Bench press workout days should be separated by one or two days of rest and/or different exercise(s). E.g. the 9 workouts listed below should take at least 17 days to complete.| Day 1 10 x 0 10 x 0 10 x 0 10 x 0 10 x 0 | Day 2 10 x 0 8 x 0 8 x 0 8 x 0 8 x 0 8 x 0 | Day 3 10 x 0 8 x 0 6 x 0 6 x 0 6 x 0 6 x 0 | Day 4 10 x 0 8 x 0 5 x 0 5 x 0 5 x 0 5 x 0 5 x 0 | Day 5 10 x 0 8 x 0 5 x 0 5 x 0 5 x 0 5 x 0 5 x 0 |
| Day 6 10 x 0 8 x 0 6 x 0 4 x 0 4 x 0 4 x 0 4 x 0 | Day 7 10 x 0 8 x 0 6 x 0 4 x 0 3 x 0 2 x 0 1 x 0 | Day 8 10 x 0 8 x 0 6 x 0 4 x 0 3 x 0 2 x 0 1 x 0 | Day 9 10 x 0 5 x 0 3 x 0 1 x 0 1 x 0 1 x 0 1 x 0 |