1Barbell Bench Press
3Barbell Back Squat
4Standing Dumbbell Press with Rotation
6Flat Bench Leg and Hip Raise
- Recommended number of laps
- Repeat all steps once.
Take 60 seconds pauses between steps.
- Workout duration
- This workout should take about 40 minutes to complete it.
- Workout info
- Try this interesting workout at your gym.
- Workout description
- Hard, male workout for the gym.
Barbell Bench Press
3 series 15 repeats with 60 second pauses 30-60% of max
Lie back on a flat bench. Using a medium width grip (a grip that creates a 90 degree angle in the middle of the movement between the forearms and the upper arms), lift the barbell from the rack and hold it straight over you with your arms locked.
Slowly lower the barbell until it touches your middle chest. Hold for a second.
Using your chest muscles, push the barbell back to the starting position. Lock your arms and squeeze your chest in the contracted position at the top of the motion. Hold for a second and then start coming down slowly again. Repeat the exercise according to the training plan.