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View video: windows media player- 89kb real player- 74kb. start with about 60% of your regular bench press weight. if your reps are not explosive then lower the weight to only 50% of your heavy day and work your way up to 60% over the 6- week program.. 5 day bodybuilding workout schedule 5 day bodybuilding workout schedule dateline: 04/12/00 the following schedule is for those of you aspiring bodybuilders who can devote 5 weekdays to your gym routine..