{"id":413,"date":"2017-07-30T09:38:42","date_gmt":"2017-07-30T09:38:42","guid":{"rendered":"https:\/\/repsandsetsapp.com\/?p=413"},"modified":"2023-04-04T19:01:56","modified_gmt":"2023-04-04T19:01:56","slug":"pectacular-chest-day","status":"publish","type":"post","link":"https:\/\/repsandsetsapp.com\/es\/2017\/07\/pectacular-chest-day\/","title":{"rendered":"Pectacular Bench Press"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;4.16&#8243; background_color=&#8221;rgba(255,255,255,0)&#8221; custom_padding=&#8221;0px||0px|&#8221; transparent_background=&#8221;on&#8221; global_colors_info=&#8221;{}&#8221;][et_pb_row _builder_version=&#8221;4.16&#8243; custom_margin=&#8221;||0px|&#8221; custom_padding=&#8221;||0px|&#8221; global_colors_info=&#8221;{}&#8221; column_structure=&#8221;3_4,1_4&#8243;][et_pb_column type=&#8221;3_4&#8243; _builder_version=&#8221;4.16&#8243; background_position=&#8221;top_left&#8221; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_image src=&#8221;https:\/\/repsandsetsapp.com\/wp-content\/uploads\/2017\/07\/iStock_000024288958XSmall.jpg&#8221; force_fullwidth=&#8221;on&#8221; align_tablet=&#8221;center&#8221; align_last_edited=&#8221;on|desktop&#8221; _builder_version=&#8221;4.16&#8243; animation=&#8221;off&#8221; sticky=&#8221;off&#8221; border_style=&#8221;solid&#8221; always_center_on_mobile=&#8221;on&#8221; global_colors_info=&#8221;{}&#8221; align_phone=&#8221;center&#8221;][\/et_pb_image][et_pb_text _builder_version=&#8221;4.16&#8243; border_style=&#8221;solid&#8221; global_colors_info=&#8221;{}&#8221;]<strong>This program is designed to increase your one rep max on a classic test of strength \u2013 the bench press. <\/strong><\/p>\n<p>For experience lifters, this program uses pyramids and drop-sets at low rep-ranges to completely exhaust the pecs, triceps and front delts. Select weights for which you reach failure in the specified reps, and aim to steadily progress weights each week. Complete once or twice a week, and remember to work your back, biceps and legs on other days.<br \/>\n[\/et_pb_text][et_pb_code _builder_version=&#8221;4.16&#8243; global_colors_info=&#8221;{}&#8221;]<a href=\"repsandsets:\/\/pblI\" class=\"get-button\">Get Program (lb)<\/a><!-- [et_pb_line_break_holder] --><a href=\"repsandsets:\/\/pbL\" class=\"get-button\">Get Program (kg)<\/a>[\/et_pb_code][et_pb_text disabled_on=&#8221;on||&#8221; _builder_version=&#8221;4.16&#8243; custom_margin=&#8221;||0px|&#8221; custom_padding=&#8221;||0px|&#8221; border_style=&#8221;solid&#8221; global_colors_info=&#8221;{}&#8221;]You need an iPhone with Reps &amp; Sets installed to download programs.<br \/>\nIf you don&#8217;t have an iPhone, you can <a href=\"https:\/\/reps.io\/pbL\">preview this program here<\/a>.<br \/>\n[\/et_pb_text][\/et_pb_column][et_pb_column type=&#8221;1_4&#8243; _builder_version=&#8221;4.16&#8243; background_position=&#8221;top_left&#8221; custom_padding=&#8221;|||&#8221; global_colors_info=&#8221;{}&#8221; custom_padding__hover=&#8221;|||&#8221;][et_pb_sidebar area=&#8221;sidebar-1&#8243; _builder_version=&#8221;4.16&#8243; global_colors_info=&#8221;{}&#8221;][\/et_pb_sidebar][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>This program is designed to increase your one rep max on a classic test of strength \u2013 the bench press. For experience lifters, this program uses pyramids and drop-sets at low rep-ranges to completely exhaust the pecs, triceps and front delts. Select weights for which you reach failure in the specified reps, and aim to [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":388,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":"","_links_to":"","_links_to_target":""},"categories":[38],"tags":[66,47,49,48],"class_list":["post-413","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-chest","tag-1-day","tag-40-minutes","tag-gym","tag-intermediate"],"_links":{"self":[{"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/posts\/413","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/comments?post=413"}],"version-history":[{"count":7,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/posts\/413\/revisions"}],"predecessor-version":[{"id":1462,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/posts\/413\/revisions\/1462"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/media\/388"}],"wp:attachment":[{"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/media?parent=413"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/categories?post=413"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/repsandsetsapp.com\/es\/wp-json\/wp\/v2\/tags?post=413"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}