Week Four For Bench Press Program

1.07.19

Warm up:

  • Triceps extension machine: 4 x 25, 30 lbs
  • Chest press machine: 4 x 25, 40 lbs
  • DB reverse fly: 4 x 25, 20 lbs

Workout:

  • Barbell bench press: 5 x 3 x 75%, 95 lbs

Tri-set:

  • DB chest press: 5 x 5, 90 lbs
  • Seated lateral raises: 5 x 5, 30 lbs
  • plate front raises: 5 x 5, 35 lbs

Tri-set:

  • EZ bar close grip chest press: 5 x 5, 60 lbs
  • EZ bar curls: 5 x 5, 50 lbs
  • Pull ups: 5 x 5
Advertisements

Bench press Week Three

Day Two

Warm up:

  • Cable rope face pull: 4 x 25, 50 lbs
  • Cable triceps pressdown: 4 x 25, 50 lbs
  • Lat pulldown: 4 x 25, 30 lbs
Workout:
  • Barbell bench press: 5 x 5 x 70%, 85 lbs
Tri-set:
  • DB floor press: 5 x 5, 70 lbs
  • DB upright row: 5 x 5, 40 lbs
  • DB curl (alternating): 5 x 5, 40 lbs, 50 lbs
Tri-set:
  • DB shoulder shrugs: 5 x 5, 110 lbs
  • Cable chest press: 5 x 5, 70 lbs
  • Assisted pull ups: 5 x 5, 100 lbs, 90 lbs

Week Three: Day one

Week Three: Day One

Warm up:

  • Band pull apart: 4 x 25, red
  • Band front raises: 4 x 25, red
  • Band reverse fly: 4 x 25, red

Workout:

  • Barbell bench press: 5 x 5 x 70%, 85 lbs
  • Barbell bench press (wide grip) 5 x 5, 75 lbs

Superset:

  • Smith machine incline press: 5 x 5, 95 lbs
  • Smith machine seated shoulder press: 5 x 5 , 75 lbs

Superset:

  • DB lateral to front raise: 5 x 5, 20 lbs, 30 lbs
  • Low row: 5 x 5, 90 lbs, 100 lbs

Feeling stronger

Dynamic Effort Bench 

Warm up:

  • Incline DB bench press: 4 x 25, 20 lbs
  • Cable triceps pressdown: 4 x 25, 30 lbs
  • DB bentover neutral grip row: 4 x 25, 30 lbs

Workout:

  • Barbell bench press: 6 x 8-10, 3 x 80 lbs, 3 x 85 lbs

Superset:

  • DB chest press: 5 x 8-10, 60 lbs
  • DB arnold press: 5 x 8-10, 50 lbs

Tri-set:

  • DB one arm row: 5 x 8-10, 35 lbs
  • DB triceps kickback: 5 x 8-10, 20 lbs each arm
  • DB one arm chest press: 5 x 8-10, 25 lbs each arm

Monday’s workout

Chest Dynamic Effort

Warm up:

  • Rear delt machine: 4 x 25, 20 lbs
  • Pec Dec: 4 x 25, 20 lbs
  • Triceps extension machine: 4 x 25, 35 lbs
Workout:
  • Barbell bench press: 6 x 6-8 (70%) + 5 lbs, 3 x 90 lbs, 3 x 95 lbs
  • Barbell bench press: 1 x 1, 125 lbs 
 
  • Cable Triceps pressdown: 4 x 8-10, 1 x 60 lbs, 3 x 70 lbs
  • Cable face pull: 4 x 8-10, 1 x 60 lbs, 3 x 70 lbs
  • EZ bar military press: 4 x 8-10, 50 lbs
 
  • DB shoulder shrugs: 4 x 8-10, 90 lbs 
  • Smith machine incline push up: 4 x 8-10
  • Smith machine inverted row: 4 x 8-10

Bench & Arms

Bench & Arms

Warm up:

  • EZ bar chest press: 4 x 25, 20 lbs
  • DB bentover reverse fly: 4 x 25, 20 lbs

Workout:

  • Barbell bench press: 3 x 80 lbs, 3 x 85 lbs

Tri-set:

  • Smith machine incline press: 4 x 8-10, 75 lbs
  • DB chest press: 4 x 8-10, 60 lbs
  • Alternating DB curl: 4 x 8-10, 50 lbs

Tri-set:

  • Smith machine behind the back shoulder shrugs: 4 x 8-10, 95 lbs
  • DB triceps kickback: 4 x 8-10, 20 lbs each arm
  • One arm DB preacher curl: 4 x 8-10, 20 lbs each arm

Tri-set:

  • Seated DB shoulder press: 4 x 8-10, 50 lbs
  • Narrow grip EZ bar chest press: 4 x 8-10, 50 lbs
  • Seated DB curl (alternating): 4 x 8-10, 40 lbs

Monday Chest

Warm up:

  • Resistance band chest fly: 4 x 25, green
  • Triceps rope attachment extension: 4 x 25, 20 lbs each arm
  • Lat pulldown: 4 x 25, 40 lbs

Workout:

  • Barbell floor press: 1 x 95 lbs, 2 x 100 lbs, 1 x 100 lbs, 2 x 105 lbs (60-65%)

Superset

  • One arm DB row: 4 x 8-10 each arm, 30 lbs
  • Assisted pull ups: 4 x 8-10, 100 lbs

Superset:

  • Reverse grip lat puldown: 4 x 8-10, 80 lbs
  • Wide grip seated low row: 4 x 8-10, 80 lbs

Superset:

  • Incline DB row: 4 x 8-10, 50 lbs
  • Skullcrushers: 4 x 8-10, 30 lbs