Whether you’re working out at home or in the gym, a full-body single-station workout is always a great option to get in a super effective workout in a short period of time.  

Try this single-station session, using the equipment in the free weight section. Grab yourself a bench and get ready to sweat.  

INCLINE DUMBELL BENCH PRESS - 3 SETS OF 15 REPS

  • Set up a bench at an incline of 30-45 degrees and sit with your feet flat on the floor with your back pressed up against the bench
  • Lift the dumbbells to chest height with your palms facing forward
  • Breathe out and push the dumbbells until your arms are fully extended, using your pecs to power the movement
  • Pause at the top of the movement and slowly bring the weights back down as you inhale for one rep 

DUMBBELL SHOULDER PRESS - 3 SETS OF 12 REPS

  • Begin standing shoulder-width apart 
  • Hold a pair of dumbbells in each hand with your palms facing forwards and your elbows up and out to the sides, bent at a 90-degree angle 
  • Extend the weights through your elbows to press above your head 
  • Slowly bring the weights back down to 90-degrees for one rep 

BARBELL SKULL CRUSHERS - 3 SETS OF 10 REPS

  • Begin by placing a bench vertically behind you 
  • Holding a barbell, lie down on the bench and plant your feet on the floor on either side of the bench 
  • Keeping your shoulders drawn back and as still as possible, bend your elbows and lower the barbell towards your forehead 
  • Using your triceps, extend your elbows to return to the starting position for one rep 

BARBELL ROWS - 3 SETS OF 12 REPS

  • Position yourself with your feet hip-width apart holding a barbell using a double overhand grip 
  • Hinge forward until your torso is roughly parallel with the floor 
  • Drive your elbows back behind your body while retracting your shoulder blades
  • Pull the barbell towards your belly button until it touches your body and then slowly lower the bar back to the starting position for one rep 

DUMBBELL CONCENTRATION CURLS - 3 SETS OF 15 REPS

  • Begin sitting on a bench with your knees bent at a 90-degree angle with your feet flat on the floor 
  • Hold a dumbbell in your right hand and place the back of your upper right arm on the inner part of your right thigh
  • Your arm should be extended holding the weight off the floor
  • Slowly curl the weight up by only moving your forearms
  • At the top of the movement, pause for one beat and squeeze your biceps, then slowly lower the weight back to the starting position for one rep

DUMBBELL BENT-OVER REVERSE FLYS - 3 SETS OF 12 REPS

  • Begin holding a pair of dumbbells in each hand and hinge at the hips until your body is almost parallel to the floor and allow your arms to hang straight down from the shoulders with a neutral grip 
  • Inhale and pull the dumbbells towards the ceiling using your rear deltoids 
  • Slowly lower the dumbbells back to the starting position while maintaining control for one rep