Bench

Moderate Duration 28 minutes

Target Areas: Core, Arms, Chest

Equipment: Bench, Dumbbell, Barbell

Added By Ryan Carter

Quick workout using bench

Exercises

Set 1: 3 rounds

20 seconds

20 seconds

10 seconds

30 seconds

15 seconds

30 seconds

20 seconds

25 seconds

10 seconds

20 seconds

10 seconds

25 seconds

10 seconds

Set 2: 2 rounds

30 seconds

15 seconds

30 seconds

15 seconds

Weights: Moderate

Bicep Curls

30 seconds

Rest

15 seconds

Weights: Moderate

30 seconds

15 seconds

20 seconds

15 seconds

20 seconds

15 seconds

Set 3: 2 rounds

Weights: Heavy

Barbell Bench Press

30 seconds

Rest

15 seconds

Weights: Heavy

Barbell Bench Press

30 seconds

Rest

15 seconds

Barbell Shoulder Press

20 seconds

Rest

15 seconds

Barbell Shoulder Press

20 seconds

Rest

15 seconds

Incline Dumbbell Bench Press

20 seconds

Rest

15 seconds

Incline Dumbbell Bench Press

20 seconds

Rest

15 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.