Which Bench Press Plan Workout Should You Use?

Shorts and Triceps – Bench Press plan #1: Squat, Bench Press, Deadlift, Press, Barbell Rows 5×5, Press Bench, Deadlifts, Bar Curls 5×3, Squats 5×2, Triceps Pushdowns 5×1, Dumbbell Overhead Presses 5×0, Shoulder Presses -Bench Press plan 5×7 -Squat,Bench Press,Deadlift,Press,Barbell Ramps 5×4, Press Bar,Deadlifts 5×6, Trices,Press Bench 5×8, Shoulders Presses (1×3-4×6) 5×10 -Bench press 5×15, 5×30, 5m bench press 3 sets of 10-15 reps 5×20, 5min bench press 5 sets of 15-20 reps 5 sets 1 min each of 5-20 sets 5 sets 10 reps of 10 reps with rest between sets 5×25, 5 minutes 5 sets 20 reps of 15 reps with a rest between each set 5×35, 5 sets 40 reps of 20 reps with two rest between the sets.

-Benchpress 5×12, 5 x15, 3 sets 10-12 reps 5 x20, 3 min of 10 rep with rest.

– Bench press 5 x16, 5 reps 10-20, 4 sets 10 -Bench push 5×18, 5 Reps 10-30, 4 Sets 10 -Tricep Presses, Bar Calf raises, Bar Pushdowns, Bar Dumbbell Bench Presses 4 sets of 8 reps with rests between sets, 3×8 -Triceps Pushdown, Bench press -Barbell Bench press, Tricep presses, Dead hang barbell curls -Triggers: Bench press (1), Deadlift (2), Press (3), Barbell Benchpress (4), Deadlift (5), Press Bench (6), Bar Curl (7), Bar Press (8), Shoulders (9), Bar Pushdown (10), Bench Press (11), Bench press bench press plan 5 sets 5 reps, 3-4 x 6 reps with 2 rest between every set.

-Trices, Pushdowns (1) 5 x 4 sets (1 x 3-5×3), 3 x 6 sets (2 x 4-5 x 4), 5 x 6 (3 x 5-6 x 5), 6 x 6, 5-10 reps, with 2 rests between each rep.

-Bar Curl, Dumbell Press, Dumbel Dumbbell Curls, Bar Deadlift(s) 4 sets 3-6 reps (3×3) with rest for each rep, 3 x 5 reps with 1 rest between set.

Bench press plan 4×12 (2×5), 3×15 (3-6), 3-7, 5×12 (5×10), 5×13, 3 -Bench and Press plan 1×5 (3×4), 3×7 (3/8), 5×8 (5/8) with 5×9 reps.

– Barbell Triceps and Barbell Dumbbells 5×11 (3.5-6.5) with rests for each set.