Free personalized workout plan

Strength for Bench Press

By Myworkouts

Experience
Intermediate (2-3 years)
Time
75 minutes/day | 3 days/week | 4 weeks
Good for
Powerlifting
Equipment
Smith Machine, 2 x Dumbbell, Flat Bench, Rope Cable Machine, Straight Bar Attachment, EZ Bar, Barbell
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
Description

Workout Overview


Chest, Triceps, Shoulders

Scroll to top

Smith Bench Press
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Incline Smith Machine Bench Press
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Decline Smith Press
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
EZ Bar Back Of The Head Lying Tricep Extension
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Arnold Press
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Front Raise
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Chest, Triceps, Shoulders

Scroll to top

Smith Bench Press
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Incline Smith Machine Bench Press
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Decline Smith Press
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
EZ Bar Back Of The Head Lying Tricep Extension
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Arnold Press
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Front Raise
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Chest, Triceps, Shoulders

Scroll to top

Smith Bench Press
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Incline Smith Machine Bench Press
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Decline Smith Press
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Flyes
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Cable Tricep Extension
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
EZ Bar Back Of The Head Lying Tricep Extension
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Seated Dumbbell Arnold Press
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Upright Row
3 sets, 12 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Front Raise
3 sets, 10 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: Tue Oct 19 2021 00:04:27 GMT+0000 (Coordinated Universal Time)


Last Updated: Tue Oct 19 2021 00:04:27 GMT+0000 (Coordinated Universal Time)

Similar Workouts

More Workouts by Pedro Bernardes

Find your perfect workout

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