Weight Bench Training Program
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2 minutes rest between sets.
Weight bench training program. I ve used the following program with clients that are looking to add pounds to their bench press and extra pec mass. Rows 3 sets of 8 10 reps. Why lifting a heavy weight overhead will work your entire shoulder joint and will also improve your core and abdominal strength because those muscles need to be.
The key is to start with an accurate max. Sets 4 reps 6 8 rest 60sec. A bench deload should be 60 of your max for only 3 sets of 5 reps per set.
While each plan is designed using the same training methodologies they differ in length to provide you with the best option to suit your specific schedule and needs. Bench press 3 sets of 8 10 reps. As mentioned you can run the bench press 5 3 program with nearly any split or combination of assistance exercises.
The following program is merely one option. Also for some weight bench exercises you want dumbbells but there are some bodyweight moves as well. It s not uncommon with this program to see a 20 50 pound increase in a lifter s bench press over a 16 week training period.
My weight training program monday. In most of the cases a flat bench will do but for some training you need an adjustable one. Triceps press downs 1 set of 10 12 reps.
Monday heavy bench press upper. To help you navigate quickly you can filter the following list by the used equipment and body parts. Powerlifting bench press pyramid program.
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