The first (bolded) column is your current 1 Rep Max (1RM).
Find your 1RM, and perform the workout as listed.
Max 8 6 4 3 2 1 4 180 90 105 120 135 150 165 120 190 95 115 130 145 160 175 130 200 105 120 140 155 170 185 140 210 115 130 145 165 180 195 145 220 125 140 155 170 190 205 155 230 135 150 165 180 195 215 165 240 150 165 180 195 210 225 180 250 155 175 190 205 220 235 190 260 165 180 200 215 230 245 200 270 175 190 205 225 240 255 205 280 185 200 215 230 250 265 215 290 195 210 225 240 255 275 225 300 210 225 240 255 270 285 240 310 215 235 250 265 280 295 250 320 225 240 260 275 290 305 260 330 235 250 265 285 300 315 265 340 245 260 275 290 310 325 275 350 255 270 285 300 315 335 285 360 270 285 300 315 330 345 300 370 275 295 310 325 340 355 310 380 285 300 320 335 350 365 320 390 295 310 325 345 360 375 325 400 305 320 335 350 370 385 335 410 315 330 345 360 375 395 345 420 330 345 360 375 390 405 360 430 335 355 370 385 400 415 370 440 345 360 380 395 410 425 380 450 355 370 385 405 420 435 385 460 365 380 395 410 430 445 395 470 375 390 405 420 435 455 405 480 390 405 420 435 450 465 420 490 395 415 430 445 460 475 430 500 405 420 440 455 470 485 440
How much rest between each set?
Really depends on you. A typical is rest time, is around 3 minutes. Some people will go up to 5 minutes. All depends in what you are wanting to accomplish.
How many days a week for bench press with this routine?
Tnis workout is stupid
No, ur stupid.