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Quest350 Program



This program is based on a program that was developed by Anthony Ditillo.  It is designed to add 30 pounds to your one rep maximum (1RM) bench press in six weeks.  My goal is 350 pounds.  I am starting with a 1RM of 315 pounds, so at the end of six weeks my maximum bench should be at 345 pounds.  I believe I will reach 350.  

For six weeks, I will be bench pressing three days a week.  
Monday - Heavy day
Wednesday - Light day
Friday - Medium day


When you see a set of numbers that looks like this:

285    5 x 1  


-The first number is the weight I will be pressing  (285 lbs)

-The second number is the amount of sets performed  (5)
-The third number is the amount of repetitions (reps) per set (1)


This is what my first week chest workout will look like: (all days include warm-up sets)

Week 1
Monday
     285     5 x 1   (285 is 90% of my 1RM)
     255     3 x 3
     230     3 x 5-7
Wednesday
     205     4 x 5-7   (205 is 65% of my 1RM)
Friday
     255     5-7 x 3-5   (255 is 80% of my 1RM)


Each week I will be adding more weight.  The six weeks will look like this:

     
Picture

For the next six weeks, my workout will look like this:


Monday:
   -Chest routine
   -Seated military press     4 x 5-7
   -Bent over row                   4 x 5-7
   -Skull crushers                  4 x 5-7
   -Barbell Curls                    4 x 5-7
Tuesday:
   -Legs
Wednesday:
   -Chest routine                 3 x 8-10
   -Incline DB press           3 x 8-10
   - Front DB raise              3 x 8-10
   -DB rows                           3 x 8-10
   -Triceps pushdown       3 x 8-10
   -Preacher curls               3 x 8-10
Thursday:
   -Cardio
   -Abs
Friday:
   -Chest routine
   -Seated DB press          4 x 5-7
   -Lat pull downs             4 x 5-7
   -Dips                                 4 x exhaustion
   -Alternate DB curls      4 x 5-7

Oh...and there is just one more thing...Eat,
Eat, Eat!


If you have any questions about this program or are interested in having a program designed for you, please feel free to contact me.



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