A free workout for just a weight bench/bench press? You got it, here it is.
Free Workout Routine for Weights / Bench Press Bench
You want a workout that targets your entire body to achieve massive fat loss and build a lot of lean muscle early on. This is exactly what this training provides.
Back Squats – 4×10 (just lift bench presses)
Bench Press – 4×10
Deadlift – 4×10
Calf Raise – 4×10
Body Rows – 4x to failure
Tucked-in sit-ups – 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 muscle building, if you’re looking to build muscle, cut the 10 reps down to about five, choose a heavier weight and do more. sets, about 5-6.
If you’re looking to lose fat, you should do 2 reps at 10 with a moderately heavy weight, 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 all about making your body sweat and huff and puff like it’s made, not to say that building muscle and fat loss do not. both of these sometimes.
If you are serious about your goals, consider finding a coach or trainer who can help you achieve these results, someone who will guide you step by step to get the exact body you are looking for.