Bench Specialization
General
Intermediate
Dumbbell
Plan Details
The Bench Specialization routine by Derick_Cross is a 4 day workout plan. It is an intermediate level plan to achieve general fitness goals.
Stronger by Science benchpress specialization program
Routine detail
Day 1
Upper
Est. 0 min
6 exercises
Barbell Bench Press
4 Sets x 5 Reps
Barbell Bench Press
2 Sets x 3 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
1 Set x 8 Reps
Dumbbell Bench Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 10 Reps
Day 2
Lower (Squat)
Est. 0 min
7 exercises
Barbell Squat
4 Sets x 4 Reps
Urlachers
3 Sets x 12 Reps
Machine Leg Press
3 Sets x 12 Reps
Machine Reverse Fly
3 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
2 Sets x 12 Reps
Machine Leg Curl (Prone)
1 Set x 16 Reps
Dumbbell Lateral Raise
2 Sets x 11 Reps
Day 3
Upper
Est. 0 min
5 exercises
Barbell Bench Press (Close Grip)
4 Sets x 12 Reps
T Bar Prone Row
4 Sets x 10 Reps
Dumbbell Tricep Extension (Supine)
2 Sets x 30 Reps
Dumbbell Fly
2 Sets x 30 Reps
Dumbbell Incline Curl
2 Sets x 30 Reps
Day 4
Lower (DL)
Est. 0 min
9 exercises
Barbell Deadlift
4 Sets x 5 Reps
Machine Leg Extension
2 Sets x 16 Reps
Machine Seated Leg Curl
2 Sets x 16 Reps
Cable Shoulder Extension
1 Set x 12 Reps
Dumbbell Lateral Raise
3 Sets x 16 Reps
Dumbbell Bent-Over Reverse Fly
3 Sets x 16 Reps
Dumbbell Upright Row
3 Sets x 16 Reps
Dumbbell Rear Deltoid Row
3 Sets x 16 Reps
Sprinter Lunge
1 Set x 16 Reps
