Weight Bench Training Schedule

Each workout will take about 35 minutes.

Weight bench training schedule.

As mentioned you can run the bench press 5 3 program with nearly any split or combination of assistance exercises. Weeks 1 3 initial volume phase during this phase you should aim to add to your workout each week. 1 set of 15 rep warm up. 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.

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. The following program is merely one option. Then utilize progressive overload to increase the weight and induce hypertrophy for strength. Same formula as bench presses every third workout substitute dumbbell presses andincline dumbbell presses for barbell exercises.

5 x 5 bench press at 75 of your 1rm. 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. Attack your individual weaknesses. Sets of 10 8 6 4 reps stripping last two sets.

If you want to progress you have to bench at least twice a week. Push your percentage up by 2 5 each week. Thursday moderate bench upper. Perform each workout 1 2 and 3 once a week for eight weeks.

Tuesday lower squat focus. 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. Three sets once a week isn t going to cut it. You cannot have one without the other.

Repeat this 3 week cycle with increased weight and a more difficult tempo. Rows 3 sets of 8 10 reps. Rest at least a day between each session. Your bench press training guide should follow a similar overload format for two weeks followed by one week of active resting 3 week cycles.

2 minutes rest between sets. 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. Bench press 3 sets of 8 10 reps. 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.

2 minutes rest between sets. Deadlifts 3 sets of 6 8 reps. Monday heavy bench press upper. 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.

Perform each exercise as straight sets completing all the prescribed sets for one exercise before moving on to the next. The first thing you need to know about this program is what weight training split and weekly schedule it will use. The more you do it the more you ll improve. 3 sets of 15 10 8 reps.

Friday lower deadlift focus. I m constantly shocked by how little people who complain about a weak bench actually perform the exercise. Up your training frequency.