1-2-4-8 Bench Press Protocol - Day 1 , Build a Bigger Bench Series
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YouTubeMassive Iron - Steve Shaw
1-2-4-8 Bench Press Protocol - Day 1 , Build a Bigger Bench Series
Day 1 of the 30-part bench press series is the 1-2-4-8 protocol. After your warm-up sets, you’re going to perform 4 working sets. For week 1, choose a weight you can perform for about 12 reps. You’re going to use that same weight for all 4 working sets. Set 1 is weight times 1 rep. Set 2 is weight times 2 reps. Set 3 is weight times 4 reps ...
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