A bench set is a staple in all health clubs and a majority of home gyms across the globe. They are built with durable steel, metal and iron, and they have padded areas for you to lie or sit on. When it comes to making a workout schedule with a bench set, there is no body part that needs to be left out. All you need to know is what exercises to do and when.
Step 1
Start the workout for your chest by doing bench presses. Lie on the bench with your hands in a wide grip on the bar. Push it off the safety rails and extend your arms above you. Slowly lower the bar until it lightly touches your chest, then push it back up. Keep your core engaged the whole time you do the exercise.
Step 2
Sit on the bench to do shoulder presses. Hold dumbbells in your hands at shoulder level with your hands facing forward. Push the dumbbells straight above you and bring them to a point where they are an inch apart. Lower them back down by bending your elbows, then push them back up. Make sure to keep your core tight and back straight throughout the whole movement.
Step 3
Use a dumbbell to do one arm back rows. Place the dumbbell on the floor to the right side of the bench and kneel on it with your left knee. Place your right foot on the floor behind you and your left hand on the bench. Reach down and grab the dumbbell with your right hand. Get your body into a position where your back is straight and just above parallel to the ground. Pull the dumbbell up toward your body until it is right by your hip. Lower it back down until your arm is extended and repeat for a series of reps. Exercise both sides of your back. Keep your arm in tight against your body the whole time you are rowing the dumbbell and keep your neck in a neutral position.
Step 4
Target your triceps by using the bench as a support. Place your hands on the edge of the bench and your heels on the floor with your toes pointing up. Lower your butt down by bending your elbows. Stop when your upper arms are parallel to the floor, then push back up. Make sure to not let your elbows flare out to the sides when you are doing this exercise.
Step 5
Perform concentration curls by sitting perpendicular on the bench. Hold a dumbbell in your right hand and place your feet wide apart. Bend forward and place your right elbow on the inside of your right thigh. Let your arm hang straight down in between your legs. Curl the dumbbell straight up, squeeze for one second and lower it back down. Do a series of reps for both arms.
Step 6
Work your legs with step-ups. Stand behind the bench with dumbbells in your hands. Step on top of the bench with your left foot, then right foot. Step back down leading with your left foot. Repeat for a series of reps, then change your lead foot.
Step 7
Do the exercises in the order they appear. Perform 10 to 12 reps with the heaviest weights you can handle and do three to four sets. Start each exercise with a set of 15 reps at a light weight. Work out three times a week on alternating days.
Step 8
Change your routine every 4 to 6 weeks to prevent muscle adaptation and boredom. Still do the same body parts and in the same order, but do different exercises for each. For example, you can do incline bench presses, seated lateral rows, reverse flyes, lying triceps extensions, incline hammer curls and side step-ups.
Things You'll Need
- Barbell
- Dumbbells
- Incline bench
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