Are you looking to improve your lifting game and bench press your way to new heights? Look no further than the powerful training methods outlined in these charts!
Chart 1: Bench Press Max Out
This chart outlines the weight you should be lifting based on your one-rep max. Simply find your max on the left side of the chart and follow the row across to determine your weight for each set. Whether you’re a seasoned lifter or just starting out, this chart is an essential tool for taking your bench press to the next level.
Chart 2: Pyramid Workouts
If you’re looking to really challenge yourself and push your limits, give this pyramid workout a try. Start with a low weight and high reps, gradually increasing the weight while decreasing the reps for each set. Once you reach your heaviest weight, start working your way back down the pyramid. This type of workout is incredibly effective for building strength and endurance, and the chart above lays out the reps and weight for each set.
Chart 3: Weight Lifting Schedule
Consistency is key when it comes to lifting, and this printable weight lifting schedule can help you stay on track and make steady progress. The chart outlines a four-week program with specific workouts and rest days, allowing you to increase weight and reps over time. Plus, having a routine to follow can help keep you motivated and focused on your goals.
Chart 4: Workouts for Beginners
If you’re new to lifting or looking to switch up your routine, this chart is a great place to start. It features a pyramid-style workout with increasing weight and decreasing reps, helping you build strength and endurance over time. The chart also includes helpful tips for proper form and technique, ensuring you get the most out of each workout.
Chart 5: One Rep Max Weight Poster
Knowing your one-rep max is crucial for setting realistic goals and monitoring your progress. This handy poster breaks down the percentages of your max weight, allowing you to plan out your workouts and ensure you’re lifting at the right intensity for your goals. Keep this chart handy at the gym or in your home workout space for easy reference.
Chart 6: Tips for Building Better Abs
Strong abs are essential for effective lifting and overall health. This chart offers workout tips and suggested weight ranges for a variety of abs exercises, from sit-ups to planks to leg raises. Incorporating these exercises into your routine can help you build a stronger core and improve your overall lifting performance.
Chart 7: Rep Max Chart
This chart outlines the reps and weight you should aim for based on your one-rep max. Whether you’re looking to increase your strength or build muscle, this chart has you covered. Simply find your max on the left side of the chart and follow the row across to determine your reps and weight for each set. Keep pushing yourself and you’ll see results in no time!
Chart 8: Printable Pyramid Bench Press Workout
If you’re looking for a comprehensive and effective workout routine, look no further than this printable pyramid bench press workout chart. The chart outlines the reps and weight for each set, allowing you to easily follow the pyramid-style workout. Plus, with sections for warm-up and cool-down exercises, this chart has everything you need for a successful lifting session.
Chart 9: Bench Press Pyramid Chart
Another pyramid-style workout chart, this time with a focus on bench pressing. The chart includes suggested weight ranges and reps for each set, helping you work your way up to heavier weights and build strength over time. Whether you’re a seasoned lifter or just starting out, this chart is a useful tool for taking your bench press to the next level.
With these charts as your guide, there’s no limit to what you can achieve in your lifting journey. Whether you’re looking to build muscle, increase strength, or simply improve your overall fitness, these workouts provide a solid foundation for success. So grab your weights, hit the gym, and start making gains today!
