Weight Bench Training Schedule

Barbell incline bench press.

Weight bench training schedule.

If you want to progress you have to bench at least twice a week. Thursday moderate bench upper. The 5 3 bench press program. 2 minutes rest between sets.

Perform each workout 1 2 and 3 once a week for eight weeks. For example if your bench press max is 100kg and in week 1 you are doing 5x5 at 75kg in week two aim for 77 5kg. 5 x 5 bench press at 75 of your 1rm. Push your percentage up by 2 5 each week.

Rows 3 sets of 8 10 reps. Attack your individual weaknesses. Iii if your aim is to lose weight exercising more than 45 60 minutes at a time will help you lose weight if you do it 5 times a week and follow a proper diet. Perform each exercise as straight sets completing all the prescribed sets for one exercise before moving on to the next.

My bench press went from 135 to 210 and my squat went from 150 to 225 i am 16 years old and a high school wrestler. Monday heavy bench press upper. 5 day workout plan for teenagers homepage using the following plan along with good quality nutrition supplementing and rest my weight went from 135 to 155 in two months. 1 set of 15 rep warm up.

As mentioned you can run the bench press 5 3 program with nearly any split or combination of assistance exercises. Rest at least a day between each session. 2 minutes rest between sets. Each workout will take about 35 minutes.

Repeat this 3 week cycle with increased weight and a more difficult tempo. Same formula as bench presses every third workout substitute dumbbell presses andincline dumbbell presses for barbell exercises. Tuesday lower squat focus. The more you do it the more you ll improve.

Deadlifts 3 sets of 6 8 reps. Friday lower deadlift focus. The first thing you need to know about this program is what weight training split and weekly schedule it will use. The weight training routine is divided into 2 sections the first section is the actual weight lifting program and the second section is the menu.

Bench press 3 sets of 8 10 reps. Up your training frequency. If you want to add slabs of quality beef to your frame you have to train hard and heavy and eat a lot of quality nutrients no getting around this. You cannot have one without the other.

3 sets of 15 10 8 reps. I m constantly shocked by how little people who complain about a weak bench actually perform the exercise. But if you don t need to lose weight 30 45 minute session 5 to 6 times a week will be beneficial for protection against disease. Then utilize progressive overload to increase the weight and induce hypertrophy for strength.

Your bench press training guide should follow a similar overload format for two weeks followed by one week of active resting 3 week cycles. Sets of 10 8 6 4 reps stripping last two sets. Three sets once a week isn t going to cut it.