For this workout, you need a bench to lay on and a 15 lb. bar in which you can add however much weight is comfortable for you on each side.

Each set consists of a superset of three different exercises. You do 10 reps of each - 3 times with 1 minute recovery after finishing the Bench press:

1. Lying triceps extension (Skull crusher)
2. Pullover
3. Bench press

To begin the Lying triceps extension exercise, lie down on a bench and hold a bar at arms length above your chest. Now, while keeping the upper arm rigid, slowly lower the bar until it is above your forehead. Reverse the movement to raise the bar.

To begin the Pullover exercise, stay lying down on a bench and the bar at your chest, pull behind your head and then bring the bar back to your chest with bent arms.

To begin the Bench press exercise, while still lying on a bench, the bar should be at the middle of the chest area, and then back up to full extention without locking your elbows. The lower back should maintain contact with the bench at all times.

Have fun... I'm always sore after this workout... I do 15lbs. on each side which doesn't sound like a lot but try it first and see where you are after you've done a set and raise or lower weight accordingly!

I tried this workout! Boy, did I get sore!!!!

Thanks!

Good job Marie!!! Your soreness will be worse 2 days after you workout the first time... As you do this more, you will recover faster and it will be less uncomfortable... To me after I lift weights, I feel sore in a good way, it's hard to explain, but I actually like the soreness!!! It lets me know I did something and it is not uncomfortable because my body is used to it... Keep up the good work!

I like to feel sore too! I'll definitely be doing this exersice again!