Bench Press Workout Plan Pdf

Rep range of 1 3 and 5.

Bench press workout plan pdf. Kg and lb can now be chosen by the user. Your complete week two day one workout would be. Your complete week one day one workout would be. In this 30 day periodized program to help you bench press 315 pounds you ll be benching on mondays thursdays and saturdays using weight based off a 315 1rm multiplying your 1rm by the decimal e.

This particular program was designed for someone who is increasing their benching frequency from once to twice a week and who is weak off the chest but has a strong lockout which is the most common scenario i see. I used the chart as my basic bench routine on mondays and on thursdays i would do other variations such as. Bench press 3 sets. Tricep extensions 3 sets x 20 reps.

Enter 5 for lb rounding and 2 5 for kg rounding. Perform each workout 1 2 and 3 once a week for eight weeks. Dumbbell skullcrushers 3 sets x 8 reps. Workout i simply added 5 pounds to each workout weight.

Close grip benching gvt 10x10 s or bill s 5x5 routine for 6 weeks or so. Written by john robbins and published by dennis b. Bench press 3 sets. Exercise sets reps shoulders machine shoulder press 3 10 dumbbell reverse fly 3 8 10 military press 4 10 dumbbell lateral raise 2 10 dumbbell shrugs 2 10 upright row 2 10 forearms standing wrist curl 4 10 barbell wrist curl 4 10 dumbbell shrugs and upright row can be supersetted.

Mondays i also did. Rest at least a day between each session. Start with a weight that is 65 of your one rep max. Muscleandstrength com the tools you need to build the body you want.

No longer or shorter. Rest between sets will be 90 to 120 seconds. Don t mess with the bench press its loading or its progression scheme but everything else can be personalized for your individual needs. Beis in an early 1990 s issue of natural bodybuilding the 6 week power bench press program is a peaking program designed to end the 6 week cycle with a new 1 rep max.

10 lighter than workout a. Each workout will take about 35 minutes. Paused bench press 3 sets x 8 reps. Day five workout a squats 5 5 bench press 5 5 bent over row 5 5 barbell shrugs 3 8 tricep extensions 3 8 straight bar or incline curls 3 8 hyperextensions with plate 2 10 cable crunches 3 10 week two exercise sets reps day one workout b squats 5 5 deadlift 1 5 standing press 5 5 bent over row 5 5 close grip.

February 21 2019 update. This routine will allow you to maximize your training while allowing for optimal rest and recovery times. Close grip bench press 3 sets x 8 reps. Perform each exercise as straight sets completing all the prescribed sets for one exercise before moving on to the next.

During week one you will perform 10 sets of 3 reps with your starting weight.