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Upper Body · Strength · 60 min · Intermediate
Strength Foundations: Bench Day
Heavy pressing with 5×5 bench plus balanced rowing so your pressing strength keeps climbing.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
Band pull-aparts, shoulder circles, then 3–4 ramp-up sets of bench up to your working weight.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Barbell Bench Press Same weight across all sets. Add 5 lb next session if all sets hit 5. | 5 | 5 | 3 min |
Barbell Row | 4 | 6–8 | 2 min |
Overhead Press | 3 | 6–8 | 2 min |
Triceps Rope Pushdown | 3 | 10–12 | 60 sec |
Face Pull | 3 | 15–20 | 60 sec |
Ready to train?
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