Training benchpress - Frequency

>>42481882
Do you mean your 1rm is 40 kgs?

If you're that weak I'd recommend a full body workout 3x a week.

Do 4 sets of bench, 4 sets of barbell rows, 3 sets of clean and press, 2 set of squats, and 1 set of deadlifts.

Do that 3x a week for 3 months, then add shit.

>>42482183
>clean and press
fuck off mark

>>42481882
Doing push ups helps a lot. At least it did for me.

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>>42481882
YOU HAVE TO EAT

>>42481882
Higher the weight, lower the reps

>>42481882
28free programm or cowboymethod

>>42481882
I hope these fagots didnt 'tard you away.
So...
Workout A Benchpress (setsXreps@weight)
1x5@20kgs
1x4@25kgs
[email protected]??
4x3@30kgs
ONE accesory chest 4x8@70%yourmax on that movement (peckdeck, flyes etc)
Workout B
Incline bench press
5x3@85% your max ON the incline.
Try to figure out how many dips you can do and go something like 3xthat number
Workout C Benchpressing
1x5@20
1x4@25
1x3@30
4x2@35
TWO accesory triceps 4x8@70%yourmax on that movement (over head tricep extension with the EZ bar is KING)
A-rest-B-rest-C
On rest you can do back, legs and whatever else you want.

>>42482395
Best post ITT. You're probably not even counting your calories.

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>>42481882
You have to have 10 white children

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>>42481882
>40kg bench
>periodize

wtf.
Do fucking SS, eat like a big boy, and get your linear progression gainz, baka.