BARBELL BENCH PRESS

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

jb3mvp on November 12, 2010

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Beginner

Target Gender:

Men

Body Parts:

Chest, Triceps, Biceps, Abs, Back, Shoulders

Workout Length:

7 days

Workout Days:

Monday, Wednesday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Barbell Bench Press	115 lbs.	10	60
	125 lbs.	8	60
	130 lbs.	6	60
Incline Dumbbell Press	95 lbs.	10	60
	105 lbs.	8	60
Triceps
Close-Grip Bench Press	65 lbs.	10	60
	65 lbs.	10	60
	65 lbs.	10	60
Biceps
EZ Curl Bar Curls	-	10	60
	-	10	60
	-	-	60
Abs
Crunches	-	-	30
	-	-	30
	-	-	30

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Back
Seated Cable Rows	-	15	60
	-	12	60
Wide-Grip Front Pulldowns	-	10	60
	-	10	60
	-	10	60
Chinup	-	15	60
	-	15	60
Triceps
Triceps Cable Pushdowns	-	12	60
	-	10	60
Close-Grip Bench Press	-	12	60
	-	10	60
	-	8	60
Shoulders
Seated Dumbbell Press	-	10	60
	-	8	60
	-	6	60
Abs
Crunches	-	-	30
	-	-	30

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