Wes's 4-day/week bench blow up

**Wes's 4-Day/Week Bench Blow Up** is a focused, four-week program designed to enhance your bench press strength and technique. With 16 sessions, this regimen incorporates heavy lifts, incline variations, and recovery techniques to maximize muscle growth and improve overall performance. Each workout targets the chest, triceps, and shoulders, ensuring balanced development and increased power. Get ready to push your limits and achieve new personal bests with this structured approach!

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Week 1

Week 2

Week 3

Week 4

Bench Press (Barbell)

Day 2 - recovery/technique

Seated Overhead Press (Barbell)

Overhead Tricep Extension (Dumbbell)

Day 1 - Heavy

Incline Bench Press (Dumbbell)

Day 3 - Incline

Spoto Press

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