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September 19, 2005
Dumbbell bench power
Question: Could you give me a program to improve my dumbbell bench press? I can do a pair of 90s.
You bet. On Monday work up to a comfortably heavy triple, e.g. 50sx3, 60sx3, 65sx3, 70sx3, 75sx3, 80sx3. On Tuesday do many sets of five with little rest, e.g. 60sx5x10. On Thursday work up to a heavy five of incline bench dumbell presses, then declines. You might be able to do 45x5, 50x5, 55x5, 60x5, 65x5 on inclines and 65x5, 70x5, 75x5, 80x5 on declines. Understand that these are just examples. The idea is to start light and work up to comfortably heavy, while keeping the reps the same.
Keep your rest between sets brief on Monday, Tuesday, and Thursday. On Saturday do many triples with plenty of rest, e.g. 70s-75sx3x8-12. Do the above program for three weeks. Peak in week four. Work up to a comfortable triple, perhaps 85sx3 by now, on Monday. A double, probably 90sx2, on Tuesday. It should be heavy but do not kill yourself. Do a very easy low rep workout on Thursday just to grease your groove, e.g. 70sx3x3. Test your max on Saturday. Your test might look like this. 50sx3, 60sx3, 70sx2, 80sx1, 90sx1, 95sx1,100sx1. Feel free to apply this pattern to other exercises.
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Posted by james at September 19, 2005 6:16 AM
Comments
Posted by: Ton at September 25, 2005 1:33 PM