Workout Routines

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.

The 5-day Total-body Strength-building Challenge: Day 5
Duration 45-60
Exercises 7
Equipment Yes

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.


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

The 5-day Total-body Strength-building Challenge Day 5: Build dynamic power and explosive strength

Exercise 1.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
8 sets
3 at 50% reps
60 sec. rest
Use chains or resistance bands.

Exercise 2A.

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
4 sets
10 reps
0 sec. rest
Perform seated on a bench, as shown in the video.

Exercise 2B.

Plate Front Raise You'll need: Weight Plates How to
How To Do A Plate Front Raise thumbnail
4 sets
20 reps
0 sec. rest

Exercise 2C.

Double-Band Triceps Extension You'll need: Resistance Band How to
Double-Band Triceps Extension  thumbnail
4 sets
30 reps
60 sec. rest

Exercise 3A.

Hang Clean You'll need: Barbell How to
Hang Clean thumbnail
4 sets
10 reps
0 sec. rest
Use a pair of dumbbells.

Exercise 3B.

Incline Dumbbell Bench Press You'll need: Dumbbells How to
Incline Dumbbell Bench Press thumbnail
4 sets
10 reps
0 sec. rest

Exercise 3C.

Lying Lateral Raise You'll need: Bench How to
Lying Lateral Raise  thumbnail
4 sets
12 (each side) reps
60 sec. rest