Deadlift Emphasis Strength (Paused Bench)

Deadlift day with paused bench practice.

Duration

50–65 min

Level

Intermediate

Equipment

Barbell gym

Exercises

5

Targets: Hamstrings, Chest, Back, Quads, Core

Exercises

Barbell Deadlift
3 sets · 3-5 · 180s rest

Brace and reset each rep; keep bar close.

Swap: Trap-Bar Deadlift

Paused Bench Press
2 sets · 6 · 150s rest

Pause briefly on chest without relaxing; use safeties.

Swap: Dumbbell Bench Press

Seated Cable Row
3 sets · 8-10 · 120s rest

Pull without leaning back.

Swap: Chest-Supported Row

Split Squat
2 sets · 8/side · 120s rest

Keep feet planted and control descent.

Swap: Reverse Lunge

Pallof Press
2 sets · 8/side · 45s rest

Resist rotation.

Swap: Dead Bug

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.