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