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

*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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