Chest Supported Dumbbell Row 3 8 - 12 5. The Push/Pull/Legs Workout Routine. Incline bench press (4-5 sets, 15, 12, 10, 8 reps) 3. In your workout: Do it toward the start of your chest workout for heavy sets in lower rep ranges.Consider varying your grip width for more complete chest development. Dumbbell Pinwheel Curl 2 8 - 12 6. Now that you’ve seen the different versions of this split and picked the one that’s best for you, the next thing you’ll need is an actual workout routine to go along with it. Traditional bench press: This exercise is carried out by lying on a flat bench and thrusting a barbell in an upward and downward motion at the level of the chest. Incline Dumbbell Bench Press 4 8 - 12 4. They generally don’t do “accessory” lifts or anything other than progressing in the 3 main lifts. The 5X5 workout routine offers benefits for both the beginner and the more advanced trainee, depending on the approach taken; the three most common approaches being as follows: The Sets Across Method. Filter workouts by modality (gymnastics, weightlifting, cardio) Filter workouts by target area (upper body, lower body, core) Unlock more categories containing 5x more popular workouts; Get 100+ new WODs each month; Access 365 days of workout inspiration on the WOD Calendar and no more ads! Continue to alternate the two workouts once per week for the 12 weeks as the second bench press day. Overhead Dumbbell Tricep Extension 3 8 - 12 7. The big compound lifts are squat, deadlift, bench press, barbell row, and overhead press. Flat Bench Dumbbell Press. See the table below for instructions on how to progress your bench press each week depending on your goal—225 pounds or 315 pounds. Incline bench press: This variation of the bench press has the same technique as the traditional one, but it’s done in a 45 to 60 degrees angled bench. Why it's on the list: With dumbbells, each side of your body must work independently, which recruits more stabilizer muscles; dumbbells are harder to control than a barbell. This gruelling workout routine has you in the gym 6 days per week with 1 rest day in between. This month’s workout focuses on 15-minute routines that are easy to squeeze in to a busy schedule and only requires a set of dumbbells. Most of these lifters train using heavy weights and only the main compound lifts. Everyone can preview all WODs sorted by "newest" for free. On the light bench press day, you'll start week one with two sets of eight reps and week two will involve the eight sets of three reps. Use weights that vary between 60 percent and 77 percent of your max. This involves performing all 5 sets of 5 reps with the same weight (after your warm-ups), and it is an ideal beginners workout routine. Bench press (4-5 sets, 15, 12, 10, 8 reps) 2. Here is Eddie Hall’s chest routine: 1. https://www.nerdfitness.com/blog/how-to-build-your-own-workout-routi Here is Eddie Hall’s workout routine: Monday: Chest . Below are some sample powerlifter routines. Exercises marked “A” and “B” are supersets: Complete one set for A, then immediately do a set for B before resting. Use My Free PPL Workout Template. Workout Routines Homepage Workout Routines and Programs BEGINNER/ INTERMEDIATE Routines for those who are just starting out ADVANCED ROUTINES More challenging and intense routines DUMBBELL ROUTINES Dumbbell routines for the gym and home SPECIALIZED ROUTINES Programs to futher body development FAT BURNING Workouts to help burn off body fat SPLIT ROUTINES 1, 2 , 3, … On Monday, Eddie Hall hits a chest routine by doing 7 different exercises. 2. And for that, you have two options: 1. First, I have something awesome for you. Dumbbell press (4-5 sets, 15, 12, 10, 8 reps) 4.