You'll need a flat bench and two sets of dumbbells: a lighter set and a heavier set. The lighter set will be used for the shoulder exercise; the heavier set will be for the biceps and triceps exercises.
- A1 Seated Biceps Curl
- A2 Skull Crusher
- A3 One-Arm Side-Lying Rear-Delt Flye
Perform 2-4 sets, 8-16 reps per exercise, resting 1-2 minutes before repeating the sequence.
To remain more stable on the bench during the flye, hook one foot around the top of the bench. Keep your down hand on the floor, which requires you to position yourself with the top of the bench under your armpit.
related posts
Tip: The Broke Lifter's Home Workout
You don't need a garage full of gear for this workout. In fact, all you need is one dumbbell.
Bodybuilding vs. Powerlifting Bench Press
Is your main goal to bench press a Buick or build a great chest? The nine differences you must know to get the results you want.
Tip: The Lift Everyone Loves to Hate
Stop hating the sumo deadlift. Here's why it's awesome.
The Deadlift Walk
Here's the latest exercise to make you curse us: Imagine doing a heavy deadlift and then going for a stroll. Okay, that doesn't exactly describe the Deadlift Walk, but it comes close.