How to Make a Workout Schedule with a Bench Set
Add weight training to your cardiovascular routine by using a weight bench. When working out with weights, however, follow a schedule that makes the most of your exercise regimen and bench set training.
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Instructions
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Determine your weight training goal: strength, muscle size or better fitness? Any bench workout schedule will increase strength, size and fitness together, but there are programs that emphasize one over another.
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Determine weight size. If building strength is a goal, use a heavy weight for four to six reps before muscles feel fatigued. To build muscle size, use a mid-range weight for up to 12 reps before feeling strain. For general fitness, lift a lighter weight for 13 or more reps before fatigued.
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Schedule rest days in your weight training program. Without rest, muscles won't break down and build themselves back up to be stronger. Work out one to three times per week, scheduled at even intervals throughout the entire week.
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Increase the weight you're using each week, unless only trying maintain your current condition. By not increasing intensity, muscles will continue to be conditioned, but size and strength will stay the same.
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Schedule training for all muscle groups---a bench set typically works only the upper body.
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Schedule cardiovascular workouts around your weight training schedule, to burn fat and build endurance as well as muscle.
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Tips & Warnings
Eat a healthy, protein rich diet to increase workout benefits.
Always work with a spotter when you bench press to avoid accidents due to fatigue. Drink plenty of water.
