Week 1:

Light Day: Regular bench presses, 225/10, 315/10, 410/3/15. Narrow and wide bench
presses, 350/3/10. Dumbbell presses, 100/3/10. Front raises, 75/3/10. Lateral
raises, 75/3/10. Modified triceps presses, 300/4/15. Decline triceps presses,
335/3/15.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 435/3/15 (wow). Narrow
and wide bench presses, 375/3/10. Assistance work same as my light day.

Week 2:

Light Day: Regular bench presses, 225/10, 315/10, 420/3/15. Narrow and wide bench
presses, 360/3/10. Deltoid work same as week one. Modified triceps presses,
310/4/15. Decline triceps presses, 345/3/15.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 455/3/10. Narrow and wide
bench presses, 385/3/10. Assistance work same as my light day.

Week 3:

Light Day: Regular bench presses, 225/10, 315/10, 430/3/12. Narrow and wide bench
presses, 400/3/10. Dumbbell presses, 100/3/10. Front raises, 75/3/10. Lateral
raises, 75/3/10. Modified triceps presses, 320/4/15. Decline presses, 355/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 480/3/8. Narrow and wide
bench presses, 400/3/10. Assistance work same as my light day.

Week 4:

Light Day: Regular bench presses, 225/10, 315/10, 440/3/12. Narrow and wide bench
presses, 380/3/10. Dumbbell presses, Front and Lateral raises, same as week 3.
Modified triceps presses, 330/4/15. Decline triceps presses, 365/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 500/3/8. Narrow and wide
bench presses, 410/3/10. Assistance work same as my light day.

Week 5:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 450/3/10. Narrow and wide
bench presses, 390/3/10. Dumbbell presses, 110/3/10. Front and Lateral raises,
85/3/10. Modified triceps presses, 340/3/15. Decline triceps presses, 375/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/10, 525/5/5. Narrow
and wide bench presses, 420/3/10. Assistance work same as my light day.

Week 6:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 460/3/10. Narrow and wide
bench presses, 400/3/10. Dumbbell presses, Front and Lateral raises, same as week
5. Modified triceps presses, 350/4/15, Decline triceps presses, 350/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 545/4/5. Narrow
and wide bench presses, 430/3/10. Assistance work same as my light day.

Week 7:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 470/3/8. Narrow and wide
bench presses, 410/3/10. Dumbbell presses, 120/3/10. Front & Lateral Raises,
85/3/10. Modified triceps presses, 370/5/10. Decline triceps presses, 395/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 540/5, 570/3/5.
Narrow and wide bench presses, 440/3/10. Assistance work same as my light day.

Week 8:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 480/3/8. Narrow and wide
bench presses, 420/3/10. Dumbbell presses, Front and Lateral raises, same as week
7. Modified triceps presses, 380/5/10. Decline triceps presses, 405/4/10.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 570/5, 590/3/3.
Narrow and wide bench presses, 450/3/10. Assistance work same as my light day.

Week 9:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 490/3/6. Narrow and wide
bench presses, 430/3/8. Dumbbell presses, 130/3/10, Front and Lateral raises,
95/3/10. Modified triceps presses, 390/5/10, Decline triceps presses, 415/4/8.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 570/5, 610/2/3.
Narrow and wide bench presses, 465/3/10. Assistance work same as my light day.

Week 10:

Light Day: Regular bench presses, 225/10, 315/10, 405/10, 500/3/6. Narrow and wide
bench presses, 440/3/8. Dumbbell presses, Front and Lateral Raises, same as week 9.
Modified triceps presses, 400/5/10. Decline triceps presses, 425/4/8.

Heavy Day: Regular bench presses, 225/10, 315/10, 405/10, 495/8, 550/5, 590/5,
635/3. Narrow and wide bench presses, 475/3/10. Assistance work same as my light
day.