Powerbuilding (Bench)
Arehart Coaching
This is an 8 week high-volume program designed to increase your bench strength while putting on muscle.
It is a challenging, yet rewarding list of workouts that I've sworn by for years.
Put your discipline to the test 7 days a week for these 8 weeks, in and out of the gym. (5 days of training, 2 days of cardio/rest)
This program will teach you to become more accountable and see the process through.
Become a powerbuilder with your first steps into my program.
A
Bench Press
5 x 3 @ 85 %
B
DB Lateral Raise
12, 12, 10
C
Incline DB Bench Press
10, 10, 8
D
Machine Flies
3 x 15
E
Dip
3 x MAX
F
Tricep Pushdown
3 x 12
G
EZ Bar Lying Tricep Extension
3 x 12
A
Lat Pulldown
3 x 12
B
T-Bar Row
15, 12, 10, 6
C
Neutral Grip Rows
10, 10, 8
D
Straight Arm Pulldown
15, 15, 12
E
Concentration Curls
10, 10, 8, 8
F
Alternating DB Hammer Curl
12, 10, 6
A
Hack Squat
8, 8, 6, 6
B
Romanian Deadlift (RDL)
12, 12, 10
C1
Leg Extension
15, 15, 12
C2
Alternating Bodyweight Lunge
3 x 10
D
Glute-Ham Raise
3 x 18
E
Calf Raise
15, 15, 12
A
Cardio
1 x 30:00
A
Bench Press
4 x 10 @ 70 %
B
Seated DB Shoulder Press
8, 8, 6, 6
C
DB Lateral Raise
12, 12, 10
D
Rear Delt Flyes
15, 15, 12
E
Tricep Rope Pulldowns
3 x 12
F
Overhead Tricep Extension (Cable)
15, 15, 12
A
Pull-Up
3 x MAX
B
Overhand Rows
10, 10, 8
C
Face Pull
15, 15, 12
D
DB Shrug
18, 18, 15
E
Chest Supported DB Fly
15, 15, 12
F
Alternating DB Hammer Curl
12, 10, 6
G
V-Grip Cable Curl
12, 12, 8
A
Cardio
1 x 30:00
Chase Arehart
With 7 years experience in weight training, military, college courses, and certified in personal training, I knows what works and what doesn't to achieve your goals.
Arehart Powerbuilding is a new training platform that was created to provide knowledge in the realm of weight training to help people get to where they want to be physically at an affordable one-time price. The challenge awaits!
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