One bench, two major muscle groups, three days of soreness when you’re done.
Time: 90 minutes
Type of Workout: Strength
Sh*t You Need: Barbell and bench, dumbbells, cable machine
Intensity: Medium
Body Target: Upper body (chest, shoulders, triceps, back, biceps, forearms)
Perks: Incorporates both cardio and strength
The Workout:
Bench press, 4 sets of 8 reps Barbell bent-over row, 3 sets of 8 reps Dumbbell single arm row, 3 sets of 8 reps Low-to-high cable chest fly, 3 sets of 10 reps Bicep curl, 3 sets of 12 reps Notes: *These numbers of reps & sets are a guide. Keep all sets around 2 reps from failure. *Never fail a rep on any set. If you are approaching failure, rack it & choose a lighter weight for the next set.
Workout contributed by Taylor Glinane (Fairleigh Dickinson University). Check out her for more.
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