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EN
Bench Level Settings
1. Beginners
2. Beginners / Intermediate
3. Intermediate / Advanced
4. Advanced
Beginners
8-10 repetitions, 1-2 sets each
Start with exercise 1-3. When you can complete all three exercises
for the recommended repetitions move forward in the program and
add exercise 4-6. Work up to doing all 6 exercises for 8-10
repetitions for 2 complete sets. Position your Bench at the setting
that your most comfortable with depending on your fitness level. As
far as tempo, you should count 2 seconds for the way up and 2
seconds for the way down. When you´re mastered this program
your ready to move on to the Intermediate / Advanced level of the
workout.
Intermediate / Advanced
10-20 repetitions, 3-4 sets each
Work up to doing all 6 exercises for 10-20 repetitions each at 3-4
sets. Position your Bench at the setting that you ´re most
comfortable with depending on your fitness level. As far as tempo,
you should count 2 seconds on the way up and 2 seconds for the
way down. Remember you can always increase your repetitions or
sets should this program become too easy
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