A free workout for just one weight bench/bench press? You got it, here it is.
Free Workout Routine for Weights / Bench Press Bench
You want a workout that targets the entire body to achieve massive fat loss and build lots of lean muscle early on. This is exactly what this training provides.
Back Squats – 4×10 (just lift the bench press squats)
Bench Press – 4×10
Deadlift – 4×10
Calf Raises – 4×10
Corpse Rows – 4x until fail
Tucked Abs – 4x to failure
Barbell Rows – 4×10
Shoulder press behind the neck – 4×10
I’ve put 4×10 for most workouts because that’s the best number to get a combination of good fat burning and building muscle, if you’re looking to build muscle, cut the 10 reps down to about five, pick a heavier weight and do more. sets, about 5-6.
If you are looking to lose fat, you should do 2 reps at 10 with a moderately heavy weight and then 2 reps at 25 with a lighter weight.
Building muscle is absolutely about working muscle into oblivion and challenging it to work as hard as possible, losing weight is about making your body sweat and huff and puff like it’s done, not to mention building muscle and fat loss do not. both of these sometimes.
If you’re serious about your goals, consider finding a trainer or coach who can help you achieve these results, someone who will guide you step by step to get the exact body you’re looking for.