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These 15 exercises and workout routines using a barbell will challenge you to master the king of all gym equipment.
Workout plan barbell bench press. In this workout plan we are going to be giving you step by step instructions for exercises and a programme that will benefit you. Weeks 3 4 transition period. From bodyweight workouts to kettlebell routines. His prescribed workout focuses on what he calls the big 4 exercises.
2 barbell bench press. For example we included a floor bench press which mimics a standard bench press in form but you might not be able to lower the bar all the way to your chest. Keep your wrists directly under. Dumbbell bench press or dumbbell floor press or push ups choose one 3 sets of 8 10 reps.
5 4 3 2 1 reps as much rest as you need lie back on a flat bench grabbing the bar with your hands slightly wider than shoulder width. All of this using just a barbell. 2 minutes rest between sets. Train using presses pushes and more.
Broken into two four week phases it starts lighter to gradually acclimate your tendons and ligaments to the training all while promoting muscular endurance before moving heavier to increase your strength. You can pick whichever one you like best. Weeks 1 2 rep work. You will try to perform 5 sets x 8 reps on the bench press increasing intensity weight during the second week.
How the bench press program works. The bench press the military press the deadlift and the squat. The training programs people show me generally resemble a random grab bag of every press or triceps extension type movement imaginable with very little actual bench pressing. So let s be clear.
With this programme you are going to gain lean body mass lose fat improve fitness and define your physique. You will move to a 5 5 with heavier weights. Do the same warmup before every barbell workout. These are easy to perform even in the comfort of.
If you want a better bench testing yourself with an all out effort once a week isn t going to get you there.
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