Free personalized workout plan

Strength for Bench Press

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

3 days

Time

99 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 strength is to develop the ability to support and move hi

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Equipment

Barbell, Cable, Dumbbell, EZ Bar, Smith Machine

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

99 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 strength is to develop the ability to support and move hi

Show More

Equipment

Barbell, Cable, Dumbbell, EZ Bar, Smith Machine

Avg Exertion

50%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Workout Overview

Week 1

 Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers, resulting in the development of stability and  balance.

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

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.


ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Press
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Press
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flys
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extension
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Row
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Press
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Press
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flys
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extension
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Row
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Press
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Press
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flys
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extension
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Row
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

Week 2

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

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.


ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Press
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Press
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flys
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extension
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Row
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Press
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Press
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flys
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extension
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Row
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Press
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Press
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flys
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extension
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Row
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

Week 3

 Load: Increase by decreasing rest to 60''   

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.


ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Press
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Press
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flys
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extension
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Row
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Press
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Press
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flys
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extension
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Row
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Press
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Press
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flys
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extension
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Row
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

Week 4

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

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.


ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Press
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Press
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flys
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extension
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Row
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Press
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Press
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flys
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extension
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Row
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets12, 10, 8 reps90s
2. Incline Smith Machine Bench Press
Incline Smith Machine Bench Press
3 sets12, 10, 8 reps90s
3. Decline Smith Press
Decline Smith Press
3 sets12, 10, 8 reps90s
4. Dumbbell Flys
Dumbbell Flys
3 sets12, 10, 8 reps90s
5. Cable Tricep Extension
Cable Tricep Extension
3 sets10, 8, 6 reps90s
6. EZ Bar Back Of The Head Lying Tricep Extension
EZ Bar Back Of The Head Lying Tricep Extension
3 sets10, 8, 6 reps90s
7. Seated Dumbbell Arnold Press
Seated Dumbbell Arnold Press
3 sets10, 8, 6 reps90s
8. Upright Barbell Row
Upright Barbell Row
3 sets12, 10, 8 reps90s
9. Barbell Front Raise3 sets10, 8, 6 reps90s

Date Created: 2/26/19, 1:04 AM


Last Updated: 5/20/20, 2:23 AM

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