New to lifting weights? Looking to get started at home? At this stage in your training, versatile, quality equipment is really useful to help you along the way with your workouts.
The M1 Folding Weight Bench with Dip Station is fantastic for those just starting out. With this single piece of equipment - plus a few basic weights - you can hit every major muscle group in your body. The added bonus is that it folds away neatly when you’re not using it, so it doesn’t take up a lot of space.
To get you started, here's a complete full body workout to show you what this brilliant piece of kit can do.
Full Body Workout with Weight Bench and Dip Station
Bench Press
Muscles Worked - Chest, Shoulders, and Triceps.
Sets/Reps - 3 sets of 8-12 reps.
Additional Equipment - 4ft Barbell and weight plates
• Lie flat on the bench with your feet planted on the floor.
• Grip the bar slightly wider than shoulder width.
• Lift out and lower slowly to your chest.
• Press the bar back up until arms are fully extended.
• Please note, the rack on the M1 Folding Weight Bench is suitable for 4ft barbells only.
Dips
Muscles Worked - Chest and triceps.
Sets/Reps - 3 sets of 6-10 reps.
Additional Equipment - None (bodyweight only).
• Grip the dip bars and push up off the floor until your elbows are locked out.
• Keep your core tight as you lower yourself - you’ll feel a stretch in your chest and triceps as you reach the bottom of the movement.
• Once your arms reach parallel, push back up to the starting position.
• If this is too challenging, put a toe on the floor to support. If it’s too easy, you can hold a weight between your legs or using a dipping belt.
Bulgarian Split Squats
Muscles Worked - Quads and glutes.
Sets/Reps - 3 sets of 10-12 reps per leg.
Additional Equipment - Dumbbells (optional).
• Facing away, stand in front of the bench and take a step forward.
• Reach back with one foot and put it on top of the bench behind you.
• Lower your front leg until your thigh is around parallel to the floor.
• Try and keep most of the weight going through your front leg.
• Push through your front foot and return to the starting position.
• Complete all reps on one leg before switching.
One-Arm Dumbbell Rows
Muscles Worked - Back, lats, and biceps.
Sets/Reps - 3 sets of 8-12 reps per arm.
Additional Equipment - Dumbbell.
• Place one hand and one knee on the bench.
• Hold a dumbbell in your other hand with your arm extended towards the floor.
• With a flat back, pull the dumbbell up towards your ribs and squeeze your lat at the top.
• Complete all reps on one side before switching.
Decline Sit Ups
Muscles Worked - Abs.
Sets/Reps - 3 sets of 8-15 reps.
Additional Equipment - None (bodyweight only)
• Set the bench to a decline position and lie with your head at the lower end - you can hook your feet under the bar.
• Place your hands across your chest and lift your torso towards your knees.
• Lower back down whilst maintaining tension in your abs.
Romanian Deadlifts
Muscles Worked - Hamstrings, glutes, and lower back.
Sets/Reps - 3 sets of 10-15 reps.
Additional Equipment - Barbells or dumbbells.
• Take a narrow stance holding either a barbell or a pair of dumbbells.
• Keeping a slight knee bend, hinge at the hips and push your glutes back.
• Keep the bar as close to your legs as possible as you lower the bar.
• Feel the stretch in your hamstrings, then drive your hips forward to return to standing.
Seated Dumbbell Overhead Press
Muscles Worked - Shoulders and triceps.
Sets/Reps - 3 sets of 8-10 reps.
Additional Equipment - Dumbbells.
• Sit at the end of the bench and hold a dumbbell in each hand at shoulder height.
• Press both dumbbells overhead until arms are fully extended - without back support, it’s important to keep your core tight.
• Lower the weights back to shoulder height and go again.
Step Ups
Muscles Worked - Quads, glutes, and calves.
Sets/Reps - 2 sets of 10-12 reps per leg.
Additional Equipment - Dumbbells or barbell (optional).
• Stand facing the bench - you can hold a dumbbell in each hand or have a barbell resting on your shoulders behind your neck.
• Step up onto the bench with one foot and drive through your front foot to lift your body up.
• Make sure you straighten your legs at the top.
• Step down with the same foot first and return to the starting position.
• Alternate legs each rep.
Alternating Seated Dumbbell Bicep Curls
Muscles Worked - Biceps.
Sets/Reps - 2 sets of 10-15 reps.
Additional Equipment - Dumbbells.
• Sit at the end of the bench, feet on the floor with a dumbbell in each hand.
• Keep your elbows by your side as you curl one hand towards your shoulders.
• Squeeze your biceps at the top of the movement.
• Lower to starting position and go again with the other arm.
The M1 Folding Weight Bench with Dip Station is purpose-designed for those new to weightlifting. It’s versatile enough to give plenty of workout options without overwhelming beginners. This full body routine proves you can build strength across every major muscle group with the bench as your main piece of equipment. Brand new to strength training? We also sell a Weightlifting Starter Kit which includes the bench, two dumbbell bars, two barbells and 100kg of weights. Perfect for making strength gains at home.
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Tags: Equipment > Bars and Weight Plates ; Equipment > Benches ; Equipment > Dumbbells ; Exercise Type > Strength ; Misc > Workout
