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10x3 Bench Training
Bulking
Intermediate
Barbell
Plan Details
The 10x3 Bench Training routine by jabatchelor is a 3 day workout plan. It is an intermediate level plan to achieve bulking fitness goals.
Bench Shrug 110% Bench 1RM Deadlifts 60/80/100% Close Grip 70% Bench 1RM https://www.muscleandstrength.com/workouts/beef-up-bench-press-10x3-workout-program
Routine detail
Mon
Bench Press Day
Est. 65 min
6 exercises
Barbell Bench Press
10 Sets x 3 Reps
Bench Shrug
3 Sets x 5 Reps
Barbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Seated Arnold Press
3 Sets x 12 Reps
Barbell Seated Tricep Extension
3 Sets x 12 Reps
Dumbbell One-Arm Preacher Curl
3 Sets x 10 Reps
Wed
Strength Day
Est. 51 min
6 exercises
Barbell Deadlift
3 Sets x 5 Reps
Barbell Squat
3 Sets x 12 Reps
Weighted Pull-Up
3 Sets x 8 Reps
Barbell Seated Calf Raise
3 Sets x 20 Reps
Machine Leg Curl (Prone)
3 Sets x 45 Reps
Barbell Shrug
3 Sets x 10 Reps
Fri
Bench Press Moderate Day
Est. 48 min
6 exercises
Barbell Shoulder Press
3 Sets x 12 Reps
Barbell Bench Press (Close Grip)
5 Sets x 3 Reps
Dumbbell One-Arm Row
3 Sets x 12 Reps
Dumbbell Bench Press
3 Sets x 12 Reps
Cable Rope Face Pull
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 10 Reps
