Blast Your Bench II page 1
Dear friend and fellow athlete,
I would like to thank you for ordering "Blast Your Bench II". This program
contains your complete training and nutrition cycle that will put you on the
fast track to getting great results! I'm confident that after you finish the
program you'll be very pleased with your progress.
1. First, read all of the information carefully. Then follow the "Blast
Your Bench" routine to boost your bench press strength.
2. After you finish the "Blast Your Bench" routine, follow the "Blast
Your Squat" routine to boost squatting strength.
3. When you have finished both the bench press and squat routines,
and have made some good gains in strength and muscle size. You
should follow the suggestions in the "How To Get Six Pack Abs"
program to lose any excess bodyfat and bring out your muscle
After you read through all of the material, if you have any questions
regarding the program you can e-mail me directly at:
Please e-mail me and let me know about your progress!
all the best,
Certified Strength & Conditioning Coach
**You should always consult your doctor before starting any exercise program**
Copyright © 2001 Lee Hayward
Blast Your Bench II page 2
Table of Contents
Introduction page 1
Chapter 1. Program Overview page 4
Chapter 2. Program Theory and Exercise Variables page 5
Exercise Selection page 5
Training Volume and Intensity page 6
Rest Time Between Sets page 7
Training Session Length page 9
Training Session Frequency page 9
Body Part Training Frequency page 10
Repetition Speed page 10
Progressive Overloads page 11
Chapter 3. Benching For Maximum Poundage page 12
Proper Bench Press Technique page 12
Finding Your One-Rep