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Fitness: Workouts
 

Barbell and Bench Workout
Flat bench French press

Target: triceps - Sets 1, Reps 8-12/6

By Words: Michael Berg
April 2003
 
 
Lie on your back on a bench and lift the bar straight over your chest with a shoulder-width grip.

  
Keeping your upper arms stationary, slowly bend your elbows to lower the bar to a point just over your forehead. Forcefully flex your triceps and return to the starting position and repeat.
 
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  BARBELL AND BENCH WORKOUT

BACK
 

Deadlift

Target: thighs, back - Sets 1, Reps 8-12/6
 

Flat bench press

Target: chest - Sets 1, Reps 8-12/6
 

Bent-over row

Target: back - Sets 1, Reps 8-12/6
 

Standing military press

Target: shoulders - Sets 1, Reps 8-12/6
 

Standing barbell curl

Target: biceps - Sets 1, Reps 8-12/6
 

Flat bench French press

Target: triceps - Sets 1, Reps 8-12/6
 

Lying knee raise/reverse crunch

Target: abdominals - Sets 1, Reps 15
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