Bench Workout Quick

Moderate Duration 33 minutes

Target Areas: Arms, Chest

Equipment: Barbell, Bench, Dumbbell, Strength Machine

Added By Ryan Carter

Quick workout using bench

Exercises

Set 1: 3 rounds

Weights: Heavy

Barbell Bench Press

10 reps

Rest

10 seconds

Weights: Heavy

Barbell Bench Press

10 reps

Rest

10 seconds

Weights: Heavy

Barbell Bench Press

10 reps

Rest

10 seconds

Weights: Moderate

Bench Dumbbell Tricep Pull Overs

10 reps

Rest

10 seconds

Weights: Moderate

Bench Dumbbell Tricep Pull Overs

10 reps

Rest

10 seconds

Weights: Moderate

Bench Dumbbell Tricep Pull Overs

10 reps

Rest

10 seconds

Weights: Moderate

Bench Dumbbell Fly

10 reps

Rest

10 seconds

Weights: Moderate

Bench Dumbbell Fly

10 reps

Rest

10 seconds

Weights: Moderate

Bench Dumbbell Fly

10 reps

Rest

10 seconds

Weights: Moderate

Right Concentrated Bicep Curls

30 seconds

Rest

10 seconds

Weights: Moderate

Left Concentrated Bicep Curls

30 seconds

Rest

10 seconds

Weights: Moderate

Right Concentrated Bicep Curls

30 seconds

Rest

10 seconds

Weights: Moderate

Left Concentrated Bicep Curls

30 seconds

Rest

20 seconds

Weights: Moderate

Leg Curls

15 reps

Rest

20 seconds

Weights: Moderate

Leg Curls

15 reps

Rest

20 seconds

Weights: Moderate

Leg Curls

15 reps

Rest

20 seconds

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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.