Suggestions, please?

S

Soledad1

0
Hello all.

First of all, I'm female, so keep that in mind

I'm looking for suggestions on how to increase my max bench press (1 rep). I'm not used to lifting but I have a physical fitness test coming in 6 weeks and I'm not confident on the bench press aspect. I'm looking for suggestions on exercises to do as well as weight/repetition combos. I need to bench press about 100 pounds total.

The other aspects of the test are: 300 meter sprint in 65 sec, 1.5 mile run/walk in 17 minutes, 18 bent-leg situps in 60 seconds. I think I'm alright in these areas but if anyone has suggestions on how to improve/maintain here as well, I'd appreciate it.

Please, PLEASE - suggestions in plain English! I don't know lifting terminology! :)

Thanks!
Soledad
 
The best way to get stronger is to lift heavy weight. While doing your benches whether with the bar or dumballs select a weight that you can lift only 4-6 times and do 4 reps. On the last set put as much weight as you can lift maybe 2-3 times. You will need a spotter for these workouts. Then always remember to take in protein to repair your muscles and give your muscles enough time to recover before working them again.
 
I would not do 4-6 reps right away, considering you're not use to lifting and the last thing you want to do is hurt yourself before your test.

A couple of things we need to know...

What is your 1 RM now?
What exercises have you been doing?
How many days per week do you have time to work out?
How much time?
 
Dex asked all the right questions but I have a couple-
Can you perform enough sit ups?
How long does it take you to sprint 300 yards? (that sounds painful)
 
DeX said:
I would not do 4-6 reps right away, considering you're not use to lifting and the last thing you want to do is hurt yourself before your test.

A couple of things we need to know...

What is your 1 RM now?
What exercises have you been doing?
How many days per week do you have time to work out?
How much time?
Click to expand...

75
I walk & run regularly.
Everyday.
Whatever it takes.

Hope this helps!
 
evolution said:
Dex asked all the right questions but I have a couple-
Can you perform enough sit ups?
How long does it take you to sprint 300 yards? (that sounds painful)
Click to expand...

I can do 19-20 bent-leg situps coming up to my knees.
I can do the sprint in 60-64 seconds.

Edited to add: I can do the 1.5 mile in 13-16 minutes. If you have suggestions on improving/maintaining those times, I'm open!

Thanks!
Soledad
 
Last edited:
There's a couple options you can do... The one I recommend is tough to do...
It's a 2-Day Split Routine with HIIT 'style' Training...

Monday: Chest/Triceps/Shoulders
Tuesday: Legs/Back/Biceps
Wednesday: HIIT
Thursday: Chest/Triceps/Shoulders
Friday: Legs/Back/Biceps
Saturday: HIIT
Sunday: Rest

Weeks 1-2: 3 Sets of 10-12 Reps | 4-2-2 Tempo | 45-60 Sec Rest
Weeks 3-4: 4 Sets of 8 Reps | 3-2-1 Tempo | 60 Sec Rest
Weeks 5-6: 3 Sets of 10, 8, 6 Reps (Pyramid Weights)| 2-0-2 Tempo | 90 Sec Rest

--- Chest/Tricept/Shoulders ---
Incline Dumbbell Chest Press
Standing Cable Press --> Close Grip Bench Push-Ups
Bench Press
15* Lateral Raises
Rear Delt Flys
Cable Column Rope Tricep Extensions
Stability Ball Tricep Push-Ups

--- Legs/Back/Biceps ---
Leg Press
Stabilty Ball Wall Squats
Lunges
Touchdowns
Stability Ball Cobra
High Row
Seated Row
Standing Bicep Curls
Bicep Curl Machine

--- HIIT ---
Weeks 1 & 2
4 Minute Warm-Up @ "Brisk Walk/Jog" pace.
:30 @ "Sprint" Pace
1:30 @ "Jog" Pace
(Then repeat the :30 "Sprint" and 1:30 "Jog" back and forth for 20-30 Minutes)

Weeks 3 & 4
3 Minute Warm-Up at "Brisk Walk/Jog" pace
:45 @ "Sprint" Pace
1:00 @ "Jog" Pace
(Then repeat the :45 "Sprint" and 1:00 "Jog" back and forth for 20-30 Minutes)

Weeks 5 & 6
2 Minute Warm-Up at "Brisk Walk/Jog" pace
1:00 @ "Sprint" Pace
:45 @ "Jog" Pace
(Then repeat the 1:00 "Sprint" and :45 "Jog" back and forth for 20-30 Minutes)

Also on HIIT Days do Abs
Decline Sit-Ups
Stability Ball Crunch
Planks
Russian Twists
 
Last edited:
Couple of things: just make sure you get some rowing, triceps work and get under heavy weights on the bench.
 
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