Here’s a 20-minute weight bench workout designed to improve overall strength and muscle tone throughout your body:

To effectively increase strength and size at home, all you really need are a weight bench and a pair of dumbbells. These versatile pieces of equipment complement each other perfectly, allowing you to target a wide range of muscles and achieve significant gains.

Whether you’re new to strength training or a seasoned gym enthusiast, this weight bench workout is ideal for those with limited time. It engages your entire body using supersets, ensuring your arms, shoulders, back, legs, glutes, and core are all thoroughly worked.

For this workout, you’ll work through three supersets. In a superset, you perform two exercises back-to-back without rest. Each exercise is done for 40 seconds, followed by a 45-second rest between rounds. After completing one round of the superset, rest for 120 seconds before starting the next superset. Here’s the workout breakdown:

Superset 1: Complete three rounds of:

• Dumbbell step-ups
• Single-arm dumbbell row

Superset 2: Complete three rounds of:

• Chest flies
• Reverse crunches

Superset 3: Complete three rounds of:

• Bulgarian split squats
• Tricep dips

For additional workout options, you can try a four-move weight bench workout to sculpt upper body muscles or a lower body dumbbell workout for a quad and glute burn. While the provided workout includes an ab exercise, don’t forget to dedicate separate time to core training.