Free personalized workout plan

Power for Bench Press

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

3 days

Time

101 minutes

Genders

Female, Male

Goals

Powerlifting (Female | Male)
Description

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 Power is to develop the ability to recruit more muscle fib

Show More

Equipment

Barbell, Cable, Smith Machine

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

101 minutes

Genders

Female, Male

Days per week

3 days

Goals

Powerlifting (Female | Male)
Description

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 Power is to develop the ability to recruit more muscle fib

Show More

Equipment

Barbell, Cable, Smith Machine

Avg Exertion

50%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Week 1

Physiological effect: Neurological gains. Increase in muscle speed contraction by recruiting more muscle fibers as fast as you can, resulting in faster and stronger movements.

Training characteristics: Muscles involved in the Bench Press to increase muscle intra and inter coordination. 

Tempo: 1''(as fast as you can)/2'' (Concentric and Eccentric parts of the movement) 

Rest between workouts: 24 to 48 hours

Increase load on 2, 3 and 4 Set. 


ExerciseSetsRepsRestNotes
1. Smith Bench Press4 sets4, 3, 2, 1 reps240s
2. Smith Machine Close-Grip Bench Press4 sets4, 3, 2, 1 reps240s
3. Barbell Pullover4 sets4, 3, 2, 1 reps240s
4. Cable Tricep Extension4 sets4, 3, 2, 1 reps240s
5. Barbell Front Raise4 sets4, 3, 2, 1 reps240s

ExerciseSetsRepsRestNotes
1. Smith Bench Press4 sets4, 3, 2, 1 reps240s
2. Smith Machine Close-Grip Bench Press4 sets4, 3, 2, 1 reps240s
3. Barbell Pullover4 sets4, 3, 2, 1 reps240s
4. Cable Tricep Extension4 sets4, 3, 2, 1 reps240s
5. Barbell Front Raise4 sets4, 3, 2, 1 reps240s

ExerciseSetsRepsRestNotes
1. Smith Bench Press4 sets4, 3, 2, 1 reps240s
2. Smith Machine Close-Grip Bench Press4 sets4, 3, 2, 1 reps240s
3. Barbell Pullover4 sets4, 3, 2, 1 reps240s
4. Cable Tricep Extension4 sets4, 3, 2, 1 reps240s
5. Barbell Front Raise4 sets4, 3, 2, 1 reps240s

Week 2

 Load: Increase by 10 to 20% in all exercises except Triceps and Shoulder where you should increase 5% to 10%

Tempo: 1''(as fast as you can)/2'' (Concentric and Eccentric parts of the movement) 

Rest between workouts: 24 to 48 hours

Increase load on 2, 3 and 4 Set. 


ExerciseSetsRepsRestNotes
1. Smith Bench Press4 sets4, 3, 2, 1 reps240s
2. Smith Machine Close-Grip Bench Press4 sets4, 3, 2, 1 reps240s
3. Barbell Pullover4 sets4, 3, 2, 1 reps240s
4. Cable Tricep Extension4 sets4, 3, 2, 1 reps240s
5. Barbell Front Raise4 sets4, 3, 2, 1 reps240s

ExerciseSetsRepsRestNotes
1. Smith Bench Press4 sets4, 3, 2, 1 reps240s
2. Smith Machine Close-Grip Bench Press4 sets4, 3, 2, 1 reps240s
3. Barbell Pullover4 sets4, 3, 2, 1 reps240s
4. Cable Tricep Extension4 sets4, 3, 2, 1 reps240s
5. Barbell Front Raise4 sets4, 3, 2, 1 reps240s

ExerciseSetsRepsRestNotes
1. Smith Bench Press4 sets4, 3, 2, 1 reps240s
2. Smith Machine Close-Grip Bench Press4 sets4, 3, 2, 1 reps240s
3. Barbell Pullover4 sets4, 3, 2, 1 reps240s
4. Cable Tricep Extension4 sets4, 3, 2, 1 reps240s
5. Barbell Front Raise4 sets4, 3, 2, 1 reps240s

Week 3

 Load: Increase by decreasing rest to 180''  

Tempo: 1''(as fast as you can)/2'' (Concentric and Eccentric parts of the movement) 

Rest between workouts: 24 to 48 hours

Increase load on 2, 3 and 4 Set. 


ExerciseSetsRepsRestNotes
1. Smith Bench Press4 sets4, 3, 2, 1 reps180s
2. Smith Machine Close-Grip Bench Press4 sets4, 3, 2, 1 reps180s
3. Barbell Pullover4 sets4, 3, 2, 1 reps180s
4. Cable Tricep Extension4 sets4, 3, 2, 1 reps180s
5. Barbell Front Raise4 sets4, 3, 2, 1 reps180s

ExerciseSetsRepsRestNotes
1. Smith Bench Press4 sets4, 3, 2, 1 reps180s
2. Smith Machine Close-Grip Bench Press4 sets4, 3, 2, 1 reps180s
3. Barbell Pullover4 sets4, 3, 2, 1 reps180s
4. Cable Tricep Extension4 sets4, 3, 2, 1 reps180s
5. Barbell Front Raise4 sets4, 3, 2, 1 reps180s

ExerciseSetsRepsRestNotes
1. Smith Bench Press4 sets4, 3, 2, 1 reps180s
2. Smith Machine Close-Grip Bench Press4 sets4, 3, 2, 1 reps180s
3. Barbell Pullover4 sets4, 3, 2, 1 reps180s
4. Cable Tricep Extension4 sets4, 3, 2, 1 reps180s
5. Barbell Front Raise4 sets4, 3, 2, 1 reps180s

Week 4

 Load: Increase by 10 to 20% in all exercises except Triceps and Shoulder where you should increase 5% to 10% 

Tempo: 1''(as fast as you can)/2'' (Concentric and Eccentric parts of the movement) 

Rest between workouts: 24 to 48 hours

Increase load on 2, 3 and 4 Set. 


ExerciseSetsRepsRestNotes
1. Smith Bench Press4 sets4, 3, 2, 1 reps180s
2. Smith Machine Close-Grip Bench Press4 sets4, 3, 2, 1 reps180s
3. Barbell Pullover4 sets4, 3, 2, 1 reps180s
4. Cable Tricep Extension4 sets4, 3, 2, 1 reps180s
5. Barbell Front Raise4 sets4, 3, 2, 1 reps180s

ExerciseSetsRepsRestNotes
1. Smith Bench Press4 sets4, 3, 2, 1 reps180s
2. Smith Machine Close-Grip Bench Press4 sets4, 3, 2, 1 reps180s
3. Barbell Pullover4 sets4, 3, 2, 1 reps180s
4. Cable Tricep Extension4 sets4, 3, 2, 1 reps180s
5. Barbell Front Raise4 sets4, 3, 2, 1 reps180s

ExerciseSetsRepsRestNotes
1. Smith Bench Press4 sets4, 3, 2, 1 reps180s
2. Smith Machine Close-Grip Bench Press4 sets4, 3, 2, 1 reps180s
3. Barbell Pullover4 sets4, 3, 2, 1 reps180s
4. Cable Tricep Extension4 sets4, 3, 2, 1 reps180s
5. Barbell Front Raise4 sets4, 3, 2, 1 reps180s
Date Created: 2/28/19, 3:21 PM

Last Updated: 2/13/20, 7:23 PM

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.