To reach a 140kg bench press, it's important to have a well-structured and progressive training program. Here are some tips to help you design your program:

1. Set realistic goals: It's important to set realistic goals that are achievable but also challenging. Keep in mind that progress takes time and consistency.

2. Train frequently: Train your chest, shoulders, and triceps frequently to maximize muscle growth and strength gains. Aim for at least 3-4 sessions per week.

3. Use progressive overload: Gradually increase the weight you lift over time to challenge your muscles and build strength. You can increase the weight by small increments each week, for example, 2-5% increase in weight per session.

4. Focus on compound lifts: Compound lifts like the bench press, dips, and overhead press work multiple muscle groups at once and are great for building overall strength.

5. Incorporate accessory exercises: Accessory exercises like push-ups, dumbbell flys, and tricep extensions can help target specific muscle groups and prevent muscle imbalances.

6. Get enough rest and recovery: Allow your muscles to recover between training sessions by taking rest days and getting enough sleep.

7. Maintain a balanced diet: Eating a balanced diet with sufficient protein, carbohydrates, and healthy fats is essential for muscle growth and recovery.

Remember that consistency and patience are key when it comes to making progress in strength training. Make sure to track your progress and adjust your program as needed to continue challenging your muscles and making progress towards your goal. It's always a good idea to consult with a certified personal trainer to help you design a customized program that is tailored to your specific needs and goals.
spam fails_task lang_mismatch pii not_appropriate hate_speech sexual_content quality toxicity humor helpfulness creativity violence