LINODI Weight Bench Adjustable Strength Training Benches Instruction Manual

LINODI Weight Bench Adjustable Strength Training Benches

FOR ENTRY LEVEL

SECTION I: SOME QUESTIONS YOU MAY ASK

• Q: How Much Should You Be Able To Bench Press as a Beginner?
• A: Starting light. Temper yourself for the first few weeks of light training, and you will have a much easier time getting the technique right.
  • For a man, an empty standard barbell weighing 20 kg (or 45 lb) is often a good starting point. If it seems far too light, add a few kilos to the bar.
  • As a woman, you might need to go even lighter. Either find a 10 kg bar (or 22 lb) or use a pair of light dumbbells until you build enough strength and technique to use the standard bar. A strong woman might begin with the standard 20 kg barbell.
  • Or if you are a regular gym goer, you should be able to lift for one rep of 1.5 times of your body weight.
  • BW (60kg) : Bench (72kg)
  • BW (70kg) : Bench (85kg)
  • BW (80kg ) : Bench (98kg)
  • BW (90kg) : Bench (111kg)
  • BW (100kg) : Bench (122kg)

Q: What Type of Bench Press Should You to Start With?
A: Suggested to start with the flat bench press which targets the upper, middle, and lower chest more evenly, making it better for overall chest development. And typically, one can lift more weight on a flat bench press than an incline bench press.
So to speak, a 30 degree incline bench press is more efficient for upper chest and front deltoid.

Q: What Type of Bench Press Should You to Start With?
A: Suggested to start with the flat bench press which targets the upper, middle, and lower chest more evenly, making it better for overall chest development. And typically, one can lift more weight on a flat bench press than an incline bench press.

1. So to speak, a 30 degree incline bench press is more efficient for upper chest and front deltoid.
2. Get A Spotter, someone who stands over you to lift and rerack the bar when you are not able to.
3. Focus On Strength Rep Ranges, In order to increase how much you can lift, you’ll to focus on the 3-5 rep range. Preferably 3 reps of max effort with a 3 min rest in between sets.
4. Get enough rest, and you can refer to the Set x Reps Section.
5. Make sure your diet is good enough.

SECTION II: START YOUR BENCH PROGRAM

Set x Reps

• Week 1
  • Bench Day 1 : 4 sets x 8 reps
  • Bench Day 2 : 3 sets x 8 reps

Bonus Tip
Lift light enough to be able to still do more reps

• Week 2
  • Bench Day 1 : 4 sets x 10 reps
  • Bench Day 2 : 3 sets x 10 reps

Bonus Tip
Increase weight by 5kg in total for week 3

• Week 3
  • Bench Day 1: 4 sets x 4-6 reps
  • Bench Day 2 : 3 sets x 4-6 reps

Bonus Tip
Weight will be heavier so less reps

Week 4

• Bench Day 1 : 4 sets x 6-8 reps
• Bench Day 2 : 3 sets x 6-8 reps

Bonus Tip
Increase the reps (10) or weight (5kg) for week 5

How many days that you actually bench will be determined based on how heavy you are benching (directly related to the amount of reps you can do)

CHEST

• WORKOUT 1: FLAT BENCH PRESS (WITH DUMBBLL OR BARBELL)
• TARGET MUSCLES : Upper, Middle, Lower Chest(Pectoral muscles, Triceps, Anterior Deltoids)

How to

1. Feet : Try to keep your feet BACK TOWARD your butt as far as you can while still keeping them flat on the ground and plant them firmly.
2. Make sure that your Elbows are TUCKED IN to your side while you do this and make sure that the bar makes contact with your chest before pushing it back up.
3. Shoulder Blades : It helps to lift your self up slightly whilst grabbing the bar to easily squeeze the shoulder blades towards each other.
   • WORKOUT 2: INCLINE BENCH PRESS (WITH DUMBBLL OR BARBELL)
   • TARGET MUSCLES : Upper Chest (Outer Pectoral Major, Front Deltoids)

How to

1. Set your adjustable bench to either a 15-degree, 30-degree or 45-degree angle.
2. Instead of touching the bar below your nipples like the flat bench press, touch it between your collarbone and nipples.
   • WORKOUT 3: DECLINE BENCH PRESS (WITH DUMBBLL OR BARBELL)
   • TARGET MUSCLES : Lower Chest

How to

1. Set your adjustable bench to either a -15degree or -30degree angle.
2. Secure your legs and stabilize your body.
3. As you bring the barbell down, it should touch at the lower end of your sternum, below your nipples.
   • WORKOUT 4 : DECLINE/INCLINE PUSHUPS
   • TARGET MUSCLES : Chest (Pecs), Triceps, and Deltoids

How to

1. Start on your hands and knees, with your hands about shoulder-width or a little wider apart.
2. Your body should be in a straight line from the shoulders to the toes, with no sagging or arching at the hips.
3. Bend your elbows to lower your chest until it almost touches the floor, stopping once your elbows are at your ribcage.
4. Always keep a slight bend in the elbows.
   • WORKOUT 5: FLAT DUMBBELL FLYES
   • TARGET MUSCLES : Chest, Shoulders, Triceps

How to

1. The palms of your hands should be facing each other.
2. Lower yourself down until you’re lying flat. The dumbbell should remain close to your chest.
3. Once you’re lying flat, press the dumbbells up above your chest. This is your starting position.
4. With a slight bend in your elbows, lower your arms laterally until you feel a stretch in your chest. The dumbbells should be level with your chest at both sides.
5. Return your arms to the starting position and squeeze your pecs together. Remember to keep your arms steady throughout the movement.
6. Don’t let the dumbbells touch as they meet at the top, holding for a second in the contracted position.
   • WORKOUT 6: DUMBBELL PULLOVERS (HARD)
   • TARGET MUSCLES: Upper chest (Pecs and lats)

How to

1. Lying on a bench with your full back and head hanging over the end. Avoid using the variation with the upper back across the bench, as it will bring you no major benefits, while it can affect your range of motion.
2. Take a light dumbbell with both of your hands holding it against the plates above your chest. Keep both arms straight and start lowering the weight slowly towards your head. Maintaining the muscle to mind connection is the key to performing a successful pullover. You should feel all your upper body muscles stretching.
3. Lower the weight with almost locked arms behind your head as far as you can. Test your limits, but don’t push it too far. It should feel comfortable. Pull back in to the starting position.

SHOULDER

• WORKOUT 1: DUMBBELL SHOULDER PRESS (WITH KETTLEBELLS OR BAR)
• TARGET MUSCLES : Shoulder (Deltoids),Triceps

How to

1. Sit on your bench leaning against the backrest with the bench in upright position.
2. Pick up a dumbbell with each hand, and place one on each thigh as gently as possible.With an overhand grip, raise the dumbbells one at a time to about ear level just above your shoulders. Your thighs can help lift if needed. Your palms should now be facing forward.
3. As you press the dumbbells over your head until your arms are almost fully extended. Shoulders lock down and back.
4. When dipping, arms are at 45 degree instead of 90 degree. And keep scapulas adducted. Do not lower your elbows below shoulders.
   • WORKOUT 2 : INCLINE DUMBBELL FLYES
   • TARGET MUSCLES : Shoulders, Triceps

How to

1. Bench positioned at an incline 30-45 degrees. Grab your dumbbells with a neutral grip, palms facing in. Position the dumbbells in the crest of your hips and lay back.
2. Lie back on the incline bench, keeping the weights close to your chest, with your feet firmly placed into the ground.
3. Push the dumbbells away from your body and press them above you.
4. Slightly retract your shoulder blades by pinching them together, unlocking your elbows and slowly lowering the dumbbells laterally while maintaining the angel at your elbow.
5. Once the dumbbells are in line with your chest on each side, reverse the movement, squeezing your pecs together, until you reach the top with the dumbbells back at the starting position.
6. Maintain tension in your abs and don’t allow your lower back to excessively arch.

ARMS

• WORKOUT 1: CONCENTRATION CURLS
• TARGET MUSCLES : Biceps

How to

1. Grab the dumbbell with one hand, then place your upper arm (your triceps muscle) against your thigh(not wedge into thigh). Keep your arm perpendicular to the ground throughout the whole movement.
2. Make a fist with your off hand and extend your non-working arm out to the side. This allows you to use your core to balance.
3. Keeping the wrist in a neutral position
   • WORKOUT 2 ：ONE-ARM DUMBBELL INCLINE CURL
   • TARGET MUSCLES : Biceps (Pecs and lats)

How to

1. Have a dumbbell in your right hand and rest it across the incline bench with a supinated (palms up) grip. Position your left hand at the incline bench and extend it. The chest should be pressed against the top part of the incline bench and your feet should be pressed against the floor at a wide stance.
2. While holding the upper arm stationary, curl the dumbbell upward while contracting the biceps. Only the forearm should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second.
3. Slowly begin to bring the dumbbell back to starting position.
   • WORKOUT : 3: INCLINE BICEP CURLS
   • TARGET MUSCLES : Bicep brachii.

How to

1. Set the backrest angle of an adjustable bench to 60 degrees.
2. Hold two dumbbells with a supinated grip.
3. Sit on the bench and retract your scapula so that your shoulder blades are braced against the backrest.
4. Lift the weights toward your front deltas while keeping your elbows as still as possible.
5. Squeeze your biceps forcefully at the top of the rep.
6. Lower the weights down for a full stretch (until your elbows are completely locked out).

ABS

• WORKOUT 1 : REVERSE CRUNCH
• TARGET MUSCLES : Abs, Hip Flexors

How to

1. Lie down on the weight bench as you are facing up.
2. Bring your knees up into your mid section, heels near your butt..
3. Roll your hips and thighs toward your chest.

BACK

• WORKOUT 1: REVERSE DUMBBELL FLY
• TARGET MUSCLES : Rear deltoids ,Rotator cuff, Trapezius

How to

1. Lie face down on an incline bench set to less than a 45-degree angle with your knees bent and toes resting on the floor on either side of the bench. Your chest will be at the top of the bench with your head and neck clear.
2. From the starting position, simultaneously raise both arms out to the side. Your elbows should stay soft (slightly bent) throughout the exercise.
3. Raise your arms only as high as the level of your back, and then lower to the starting position. Be careful not to arch your back as you lift.
   • Similar Exercise: Reverse Dumbbell Row

• WORKOUT 2 :DUMBBELL ROW(DUMBBELLS OR BARBELLS)
• TARGET MUSCLES : Back muscles( lats, rhomboids, rear deltoids, and trapezius

How to

1. Keep your hips square to the ground the entire time, making sure your shoulders are slightly higher than your hips.
2. The first move when you do the row : Squeeze your shoulder blades, and it’ll help protect your shoulders in the long term.
3. It is a lat- and rhomboid-focused move, avoid over-involve the biceps by thinking only of pulling your elbow as high as you can.

LEG

• WORKOUT 1: BULGARIAN SPLIT SQUAT(W/W.O. DUMBBELLS)
• TARGET MUSCLES : Quadriceps, glutes, hamstrings, calves, abdominals, spinal erectors

How to

1. Stand roughly two feet in front of the bench, your feet hip-distance apart, your core engaged, your shoulders back, and your chest and eyes pointing straight ahead.
2. Pick up your right foot and place it on the bench behind you. You can do this in one of two ways. One option is to place the top of your foot on the bench so that your ankle joint is roughly aligned with the edge of the bench. The other option is to flex your ankle and find your balance with the ball of your foot and your toes, more like during a traditional lunge exercise.
3. Your back foot is just there to help you stay balanced—the engagement and movement of the exercise are focused on the front leg.
4. Engage your core with your chest high and eyes looking straight ahead, and bend your left knee, allowing your right knee and ankle to naturally bend as you move through the downward phase of the exercise without taking on the load with your back leg.
5. Hinge slightly forward at the hips, ensuring your left knee remains aligned with your left toes.
6. Inhale through this downward phase, lowering down until your left quadriceps is roughly parallel to the ground.

GLUTES

• WORKOUT 1 : GLUTE BRIDGE (W/W.O. WEIGHT)
• TARGET MUSCLES: Glutes

How to

1. Start in the same position as a pullover with your body perpendicular to the bench. Your shoulders should be resting on it, your legs in a squatting position and your feet on the floor. Make sure your toes are pointed straight forward and that your heels are 6–8 inches from your glutes.
2. Press your feet into the floor, and lift your hips to the same level as the bench. Your body should be in a straight line from your knees to your shoulders.
3. Squeeze those glutes hard for a second, then slowly bend your knees to bring your body back to the floor.
4. Use only your glutes to perform the entire motion, not your lower back.
5. If your goal is to increase strength, you can slowly incorporate weights .Start by laying a dumbbell or weighted bag on your hips. Lightly hold the weight as you lift and lower your hips so it doesn’t fall off or roll back onto you.

References

• Biceps | Critical Body
• How to Train Your Rotator Cuff: Exercises & Workout – StrengthLog
• How to Train Your Trapezius Muscle: Exercises & Workout – StrengthLog

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