Bench Emphasis Strength

Bench-led strength day.

Duration

50–65 min

Level

Intermediate

Equipment

Barbell gym

Exercises

Targets: Chest, Quads, Back, Glutes, Triceps

Exercises

Bench Press

3 sets · 4-6 · 180s rest

Use safety arms or spotter.

Swap: Dumbbell Bench Press

Front Squat

3 sets · 6-8 · 150s rest

Keep elbows high and torso braced.

Swap: Goblet Squat

Lat Pulldown

3 sets · 6-10 · 120s rest

Pull without swinging.

Swap: Assisted Pull-Up

Hip Thrust

2 sets · 8-12 · 120s rest

Finish with glutes.

Swap: Glute Bridge

Triceps Pushdown

2 sets · 10-15 · 60s rest

Keep upper arms still.

Swap: Cable Triceps Extension

General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms. General fitness template, not injury rehabilitation. Stop for sharp pain, dizziness or chest symptoms.