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The 5-day Total-body Strength-building Challenge: Hit the bench hard on Day 5

Attack these seven moves to build dynamic strength and explosive power in every single muscle group.

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The 5-day Total-body Strength-building Challenge: Day 5

You’ve done it. After four days of intense, muscle-forging work you’ve finally reached the last workout of the Five-day Total-body Strength-building Challenge from Jen Romanelli, personal trainer and co-owner of Trooper Fitness.

Since day one, you’ve been focusing on developing dynamic strength and power in every muscle group from your legs to your chest and back. On day five it’s time to bring everything full circle by hitting the bench and attacking moves that’ll improve your explosiveness and range of motion.

Directions

Perform the exercise pairs (marked A and B) as supersets. You’ll do a set of A and then a set of B before resting. Repeat for all the prescribed sets. Exercise 1, the banded/chain bench press, is done with conventional straight sets.

Depending upon your ability, you may increase or decrease the rest periods between sets.

For more explosive work

Check out our favorite 10 explosive arms workouts, our ultimate strength-building MMA workout, and our three-move circuit to build explosive power.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Routine

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The 5-day Total-body Strength-building Challenge

Day 5: Build dynamic power and explosive strength

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

Bench Press

Equipment
Barbell
Sets
8
Reps
3 at 50%
Rest
60 sec.
Use chains or resistance bands.
Exercise 2 of 7

Barbell Overhead Press

Equipment
Barbell
Sets
4
Reps
10
Rest
0 sec.
Perform seated on a bench, as shown in the video.
Exercise 3 of 7

Plate Front Raise

Equipment
Weight Plates
Sets
4
Reps
20
Rest
0 sec.
Exercise 4 of 7

Double-Band Triceps Extension

Equipment
Resistance Band
Sets
4
Reps
30
Rest
60 sec.
Exercise 5 of 7

Hang Clean

Equipment
Barbell
Sets
4
Reps
10
Rest
0 sec.
Use a pair of dumbbells.
Exercise 6 of 7

Incline Dumbbell Bench Press

Equipment
Dumbbells
Sets
4
Reps
10
Rest
0 sec.
Exercise 7 of 7

Lying Lateral Raise

Equipment
Bench
Sets
4
Reps
12 (each side)
Rest
60 sec.
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