Strength for Bench Press

By Pedro Bernardes

	Intermediate (2-3 years)
	83 minutes/day \| 3 days/week \| 4 weeks
	Powerlifting
	Smith Machine, 2 x Dumbbell, Flat Bench, Rope Cable Machine, Straight Bar Attachment, EZ Bar, Barbell Show More

Average Exertion

Average Cardio Intensity

One of the movements in Powerlifting is the Bench Press. In this movement Chest, Triceps and Shoulder muscles are put in to use.

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Smith Bench Press	3 sets	12 reps	90s
2.Smith Machine Incline Bench Press	3 sets	12 reps	90s
3.Decline Smith Press	3 sets	12 reps	90s
4.Dumbbell Flyes	3 sets	12 reps	90s
5.Cable Tricep Extension	3 sets	10 reps	90s
6.EZ Bar Back Of The Head Lying Tricep Extension	3 sets	10 reps	90s
7.Seated Dumbbell Arnold Press	3 sets	10 reps	90s
8.Barbell Upright Row	3 sets	12 reps	90s
9.Barbell Front Raise	3 sets	10 reps	90s

Day 3

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Exercise	Sets	Reps	Rest
1.Smith Bench Press	3 sets	12 reps	90s
2.Smith Machine Incline Bench Press	3 sets	12 reps	90s
3.Decline Smith Press	3 sets	12 reps	90s
4.Dumbbell Flyes	3 sets	12 reps	90s
5.Cable Tricep Extension	3 sets	10 reps	90s
6.EZ Bar Back Of The Head Lying Tricep Extension	3 sets	10 reps	90s
7.Seated Dumbbell Arnold Press	3 sets	10 reps	90s
8.Barbell Upright Row	3 sets	12 reps	90s
9.Barbell Front Raise	3 sets	10 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1.Smith Bench Press	3 sets	12 reps	90s
2.Smith Machine Incline Bench Press	3 sets	12 reps	90s
3.Decline Smith Press	3 sets	12 reps	90s
4.Dumbbell Flyes	3 sets	12 reps	90s
5.Cable Tricep Extension	3 sets	10 reps	90s
6.EZ Bar Back Of The Head Lying Tricep Extension	3 sets	10 reps	90s
7.Seated Dumbbell Arnold Press	3 sets	10 reps	90s
8.Barbell Upright Row	3 sets	12 reps	90s
9.Barbell Front Raise	3 sets	10 reps	90s

Date Created: 2/26/2019, UTC

Last Updated: 5/20/2020, UTC

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