Exercise/Beginner Routine | # of Sets | # of Reps |
Bench Press(50-75% of 1 rep Max) | 5 sets | 5-6 reps |
Pulldowns to Upper Chest | 3 sets | 8-12 reps |
Dips(Keep body Upright to target triceps) | 3 sets | Max reps |
Printable Log |
Exercise/Intermediate Routine | # of Sets | # of Reps |
Bench Press(60-80% of 1 rep Max) | 5 sets | 5 reps |
Incline Barbell Press | 4 sets | 10 reps |
Dumbbell Row Supported | 4 sets | 10 reps |
close Grip Floor Presses | 3 sets | Max reps |
Printable Log |
Exercise/Advanced Routine | # of Sets | # of Reps |
Bench Press(70-85% of 1 rep Max) | 6 sets | 3-5 reps |
Incline Barbell Press (Max Weight) | 3 sets | 12 reps |
Dumbbell Row Supported | 4 sets | 12 reps |
Dips(Keep body Upright to target triceps) | 3 sets | Max reps |
Printable Log |
Bench pressing for power requires the whole body to execute the movement safely and protect the chest and shoulder from injury! Never try maximal bench presses with a wide grip bench grip as this puts your body in a vulnerable position where injuries can occur. Powerlifting should be FUn and enjoyable, not plagued with fear of getting injured!
Other workouts ---------