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Bench Press Workout Plan
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Bench Press Workout Plan

4 Weeks / 2 Days per Week / Intermediate
  • Gain Mass
  • Gain Strength
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Bench Press Workout

Exercise Sets/Distance Reps/Time Rest (min)
4 10,8,8,6 01:00
3 10 01:00
4 10,8,8,6 01:00
3 10 01:00
3 4 01:00
3 10 01:00
3 10 01:00
3 10 01:00
Push-Up   Video icon
1 50 01:00

Notes:

This workout is designed to help you improve your bench press. Bench press is a compound lift which means that you are not going to only use your chest muscles but also your triceps, shoulders, back, and even your biceps. This bench press workout is going to deal with only the chest and tricep exercises. To improve your bench it is very important that you lift your back, shoulders, and biceps as well.

Bench Press Workout

Exercise Sets/Distance Reps/Time Rest (min)
5 8,4,2,1,1 01:00
4 10,8,8,6 01:00
3 10 01:00
3 12 01:00
3 10 01:00
3 10 01:00
3 10 01:00
Push-Up   Video icon
1 50 01:00

Notes:

This workout is designed to help you improve your bench press. Bench press is a compound lift which means that you are not going to only use your chest muscles but also your triceps, shoulders, back, and even your biceps. This bench press workout is going to deal with only the chest and tricep exercises. To improve your bench it is very important that you lift your back, shoulders, and biceps as well.

  • Muscles Worked
  • Exercises
  • Equipment
  • Summary
Primary Muscles Secondary Muscles

Workout 1

Muscles front back Shoulders blue Abs blue Triceps blue Forearms blue Chest blue Biceps blue Middleback blue Chest orange Triceps orange
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