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Monthly training plan – 1
For bench press
Basis period (preparative time).

1 week

Monday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 75% 3Õ5 (30)
2.Squat 40% 6Õ1, 50% 6Õ1, 60% 6Õ4 (36)
3.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 4Õ4 (26)
4.Flat Dumbbell Flies 8Õ5.
5.Incline Sit-Ups 8Õ5. Total: 92 lifts

Wednesday
1.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 4Õ2, 75% 3Õ2, 80% 2Õ2,
75% 3Õ2, 70% 4Õ1, 60% 5Õ1, 50% 6Õ1. (49)
2.Leg Extension 10Õ5.
3.Bench press locality (Lockaut) 3Õ6.
4.Parallel Bar Dips 6Õ5.
5.Tricep pressdown (with straght bar) 8Õ5.
6.Hyperextensions 8Õ4. Total: 49 lifts

Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ5 (25)
2.Squat 50% 4Õ1, 60% 4Õ1, 70% 3Õ4 (20)
3.Close-Grip Bench Press 50% 4Õ1, 60% 4Õ2, 65% 3Õ5 (27)
4.Pec Dec Flies 8Õ5.
5.Latisimus dorsi. 8Õ5.
6.Incline Sit-Ups 10Õ5. Ïðåññ Total: 72 lifts

Satuday
1.Incline Bench Press with Barbell 4Õ6.
2.Flat Dumbbell Bench Press 2Õ6.
3.Parallel Bar Dips 4Õ6.
4.Tricep pressdown (with straght bar) 10Õ5.
5.Goodmorning 6Õ5. Total for the week: 213 lifts

2 week

Monday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 2Õ5 (25)
2.Leg Press 6Õ5.
3.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ5 (24)
4.Flat Dumbbell Flies 8Õ5.
5.Latisimus dorsi. 10Õ5.
6.Incline Sit-Ups 10Õ5 Total: 49 lifts




Wednesday
1.Bench Press 50% 6Õ1, 60% 5Õ1, 70% 4Õ2, 75% 3Õ2,
80% 2Õ2, 85% 1Õ2, 80% 2Õ2, 75% 3Õ2,
65% 5Õ1, 55% 7Õ1 (53)
2.Squat 50% 5Õ1, 60% 5Õ1, 65% 5Õ4ï (30)
3.Bench press locality (Lockaut) 3Õ5.
4.Tricep pressdown (with straght bar) 10Õ5. Òðèöåïñû íà áëîêå
5.Hyperextensions 8Õ4. Total: 83 lifts

Friday
1.Bench Press 50% 5ðÕ1ï, 60% 4ðÕ1ï, 70% 3ðÕ2ï, 80% 3ðÕ5ï (30)
2.Leg Extension 8Õ5.
3.Wide-Grip Bench Press * 35% 8ðÕ2ï, 45% 6ðÕ4ï (40) Æèì ë¸æà øèðîêèì õâàòîì
4.Latisimus dorsi. 8Õ5.
5.Parallel Bar Dips 6Õ5.
6.Incline Sit-Ups 10Õ4. Total: 70 lifts

Satuday
1.Bench Press 50% 6ðÕ1ï, 60% 6ðÕ1ï, 65% 6ðÕ4ï (36)
2.Bench press locality (Lockaut) 2Õ5.
3.Standig Barbell Curl 8Õ4. áèöåïñû
4.Hyperextensions 8Õ4. Total: 36 lifts
Total for the week: 238 lifts.

3 week

Monday
1.Bench Press 55% 5Õ1, 65% 4Õ1, 75% 3Õ2, 85% 2Õ4 (23)
2.Leg Extension 10Õ5.
3.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ1, 80% 3Õ4 (24)
4.Pec Dec Flies 10Õ5.
5.Triceps 10Õ5.
6.Incline Sit-Ups 10Õ4. Total: 47 lifts

Wednesday
1.Bench Press 50% 6Õ1, 60% 5Õ1, 70% 4Õ1, 75% 3Õ2,
80% 2Õ2, 85% 1Õ2, 80% 2Õ2, 75% 3Õ1,
70% 4Õ1, 60% 6Õ1, 50% 8Õ1 (52)
2.Barbell Lunges 5+5Õ5.
3.Bench press locality 3Õ5.
4.Latisimus dorsi. 8Õ5.
5.Hyperextensions 6Õ4. Total: 52 lifts

Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ8 (39)
2.Flat Dumbbell Flies 8Õ5.
3.Leg Press 5Õ5.
4. 8Õ5.
5.Incline Sit-Ups 10Õ4. Total: 39 lifts

Satuday
1.Incline Bench Press with Barbell 4Õ6. Æèì ñèäÿ ïîä óãëîì
2.Bench press locality 2Õ6.
3.Parallel Bar Dips 4Õ6.
4.Latisimus dorsi. 8Õ5. Total: 00 lifts
Total for the week:138 lifts.

4 week

Monday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ5. (30)
2.Squat 50% 5Õ1, 60% 5Õ1, 70% 4Õ4. (26)
3.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ4. (30)
4.Latisimus dorsi 10Õ5.
5.Hyperextensions 8Õ5. Total: 86 lifts

Wednesday
1.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ2, 75% 4Õ2,
80% 3Õ2, 85% 2Õ2, 80% 3Õ2, 75% 4Õ1,
70% 6Õ1, 60% 8Õ1, 50% 10Õ1 (72)
2.Bench press locality 2Õ5.
3.Pec Dec Flies 8Õ5.
4.Triceps 8Õ5.
5.Incline Sit-Ups Ïðåññ 12Õ4. Total: 72 lifts


Friday
1.Bench Press 50% 5Õ1, 60% 4Õ1, 70% 3Õ2, 80% 3Õ5 (30)
2.Leg Extension 8Õ5.
3.Bench Press 50% 5Õ1, 60% 5Õ1, 70% 5Õ4. (30)
4.Latisimus dorsi 8Õ5.
5.Seated Goodmornings 5Õ5. Total: 60 lifts


Satuday
1.Bench Press 50% 6Õ1, 60% 6Õ1, 65% 6Õ5. (42)
2.Flat Dumbbell Flies 10Õ5.
3.Parallel Bar Dips 4Õ5.
4.Tricep pressdown (with straght bar) 8Õ5.
5. Incline Sit-Ups Ïðåññ 10Õ4. Total: 42 lifts
Total for the week: 260 lifts.


ANALYZ MONTHLY PLAN – 1

ZONES 1 week 2 week 3 week 4 week Total 4 weeks
50% 30 – 1500 22 – 1100 24 – 1200 41 – 2050 117 – 5850
51 – 60% 31 – 1860 31 – 1860 24 – 1440 24 – 1440 110 – 6600
61 – 70% 55 – 3850 53 – 3710 21 – 1470 98 – 6860 227 – 15890
75% 27 – 2025 27 – 2025 15 – 1125 12 – 900 81 – 6075
80% 14 - 1120 33 - 2640 44 - 3520 42 - 3360 133 - 10640
85% - - 2 - 170 10 - 850 4 - 340 16 - 1360
90% – - – - – – – - – -
95% – – – – – – – – – –
100% - - - - - - - - - -
Total lifts 157** 168 138 221 684
Intens% 65,9% 68,5% 69,6% 67,6% 67,8%
ÓÎ 10355 11505 9605 14950 46415
Äðóãèå óï-ÿ 554 561 531 509 2155