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Hirvis bench program APK

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The description of Hirvis bench program

Sundsvall bench press program also known as Hirvis bench program, after IPF world champion Marcus Hirvonen, is a program that will increase your personal best in the bench press.

Workouts is twice a week for eight weeks. This includes getting plenty of rest during this program because it is indeed more demanding than you might think.

The first session you will be doing is an 8 x 8 at 70% of your current personal best, the following weeks, you should increase as listed below. If the first workout is way too easy simpley increase the weight by about 5-10kg, if it is far too heavy, just to reduce weight.

8 x 8 @ 70%
7 x 7 @ 75%
6 x 6 @ 80%
5 x 5 @ 85%
4 x 4 @ 90%
3 x 3 @ 95%
2 x 2 @ 100%
1 x 1 @ 105%

The second session each week, consists of heavy singles, 1 x 8 at 90% of your personal best.

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Hirvis bench program APK Version History
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Hirvis bench program 1.0 for Android 2.3.4+ APK Download

Version: 1.0 (1) for Android 2.3.4+ (Gingerbread MR1, API 10)

Update on: 2015-10-06

Signature: a63915de78db14ef308ddd45bafa7d4aba2f75db Hirvis bench program 1.0(1) apk safe verified

APK File SHA1: b7053c63d89aa45fa643b02944e8f725b995e521

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