TEST YOUR 1RM ON THE BENCH PRESS
Before starting single rep bench press, try to determine your maximum rep strength. First do several easier sets to warm up. Maintain rep range under 6 in the first two sets. As you get closer to the maximum weight you think you can handle, reduce the rep range for 1 to 2 reps. Remember not to push yourself to muscular failure during the warm up, and rest between each set.
After covering the warm up, it is time to truly test your one rep strength. Take the amount of weight that you normally lift when doing 6 to 10 reps, and increase it by 30 to 40 percent. Lie on the bench and take a try doing only one attempt. If you can handle this, add 5 to 10 pounds and make another attempt after a several minutes rest. If, on the other hand, you have not been successful in lifting it, remove 5-10 pounds. Repeat this until you’re able to complete the movement once.
MONDAY: Heavy chest, plus shoulders and abs
TUESDAY: Back and traps
WEDNESDAY: Legs and calves
THURSDAY: Light/explosive chest, plus abs
FRIDAY: Triceps, biceps and forearms