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Strength training for bench press and deadlifts! Today we’re going to be doing a killer strength training workout routine to improve your bench press and deadlifts dramatically with two upper body and lower body workouts.
Here are the workouts we’re doing today:
Upper Body Workout – Group 1
A1. Bench Press with Chains
8 sets
2-3 Reps
Tempo: 40X1
Rest: 2 minutes
A2. Neutral Grip Close Grip Chin Ups
8 sets
2-3reps
Tempo: 40X1
Rest: 2 minutes
B1. Wide Grip Bench Press
5 sets
3-5reps
Tempo: 40X1
Rest: 2 minutes
B2. Wide Grip Pull Ups
5 sets
3-5reps
Tempo: 40X1
Rest: 2 minutes
Lower Body Workout – Group 2
A1. Deadlifts
8 sets
3 reps
Tempo: 40X1
Rest: 2 minutes
A2. Lying Leg Curl with Toes Flexed
8 sets
3reps
Tempo: 40X1
Rest: 2 minutes
B1. Deadlifts (Snatch Grip)
5 sets
3-5reps
Tempo: 40X1
Rest: 2 minutes
B2. Glute Ham Raise
5 sets
3-5reps
Tempo: 40X1
Rest: 2 minutes
If you want to learn how to progress with this workout from week to week watch the progression model here @1:00
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Enjoy!
Vince DelMonte
Honors Kinesiology Degree
PICP Level 1 and 2 Certified
BioSignature Modulation Practitioner
PIMST & FFT Certified
Precision Nutrition Certified
WBFF Pro Fitness Model
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I don’t always lift heavy weights, but when I do, this is one of my favorite routines! This workout uses simple exercises to focus on form and control while lifting heavier weights. Rep count range is between 10-15 reps per movement; the circuit is designed to work your body to fatigue within each set.
As always, focus on great form when using weights, but especially when using heavier loads. Listen to your body during the workout and use a weight range that is appropropriate to your own personal strength and skill level.
Level: All (increase weight to add difficulty)
Equipment: Mat, 2 sets of dumbbells (1 heaviest set for legs, chest, back, one lighter for arms, shoulders, core)
Intensity: Moderate to High (will vary with amount of weight used), Low Impact
This simple, strength-building workout uses basic exercises to focus building lean muscle in target areas like the legs, chest, back, arms, shoulders and core.with exercises like:
Dynamic Warm Up
Split Stance Bent Over Row
Single Arm Bent Over Row
Overhead Shoulder Press
Squats
Chest Press
Triceps Kickbacks
Plank Row
Renegade Row
Hip Stretch
Quadriceps Stretch
Spine Extension
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