Bench

Duration 21 minutes

Target Areas: Full Body

Equipment: Dumbbells, Exercise Machine, Barbells

Added By Matt Gerth

Tags

Full Gym Workouts Full Body Workouts Dumbbell Workouts Barbell Workouts

Exercises

Set 1: 3 rounds

Bench Press

35 seconds

Lunges

50 seconds

Tricep Pull downs

Tricep Pull downs

35 seconds

Rest

30 seconds

Set 2: 3 rounds

Cable Crossovers

35 seconds

Squats

35 seconds

Rest

30 seconds

Dumbbell Lateral Shoulder Raises

Dumbbell Lateral Shoulder Raises

35 seconds

Set 3: 3 rounds

Calf Raises

35 seconds

Push-Ups

35 seconds

Leg Lifts

35 seconds

Rest

30 seconds

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Quickdraw Adjustable Dumbbells

Top Choice for this Workout

Quickdraw Adjustable Dumbbells

We love these adjustable dumbbells from Rep Fitness. They take up very little space and are also very durable compared to other adjustable dumbbells on the market.

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Do this workout in Workout Trainer

✓ Follow along to move-by-move multimedia workouts

✓ Integrated smartwatch & heart rate monitor experience

✓ Earn points, compete on the Leaderboard, stay motivated!

✓ Scheduling to fit your busy lifestyle

Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells

Power Systems Hex Dumbbells

Bowflex SelectTech 552 Adjustable Dumbbells

Rep Fitness Colorado Barbell

Jayflex Hyperbell Dumbbell Converter

Iron Crush Olympic Barbell

Polar H10 Heart Rate Monitor

Polar Verity Sense HR Armband

Apple Watch Ultra 2

Samsung Galaxy Watch 7

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Workout Categories

Featured

Weight Loss

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Bodyweight

YouTube

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HIIT

Cardio

Toning

Full Body