Ted Arcidi introduction: Weighing 300-320 pounds, he is the first person in the world to bench press 700 pounds.
Muscle Web Tips: Due to different physiques, this fitness plan is only for reference by professional bodybuilders. Weightlifters can take appropriate challenges based on their own strength.
Monday:
Bench press 3 sets × 5 times (405-420 pounds)
Behind the neck press 3 sets × 5 times (260-300 pounds)
Lying bent bar extension 2 sets × 6 times (340-350 pounds)
Barbell curl 3×8 (160-195 pounds)
Wide-grip pull-down 3-4 sets × 10 reps (240 pounds)
Thursday
Bench press (train according to the following period)
Behind the neck press 3 sets x 6 times (225 pounds)
Lying bent bar extension 2 sets × 6 times (340-350 pounds)
Barbell curl 3×8(160-195 lbs)
Wide-grip pull-down 3-4 sets × 10 reps (240 pounds)
Saturday
Squats: Choose the number of sets and reps yourself (the number of sets is not less than 10)
Deadlift: Choose the number of sets and reps yourself (the number of sets is not less than 6)
Behind the neck press: 3 sets × 3-4 times (335-365 pounds)
Bench Press 12-week cycle plan:
1-3 weeks: 3×6
4-6 weeks: 3×5
7-9 weeks: 3×3
10-11 weeks: 5-6×2-3
Week 12: The competition is coming, do some light weight groups
On Thursday, bench press as hard as you can. Then do some forced movements. Rest for 5 or 6 minutes between bench press sets and 2 or 3 minutes for other sets (except squats and deadlifts). Otherwise, participate in no more than two competitions per year.