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The 3-Phase Plan to Get 25% Stronger in 12 Weeks

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Chest, Shoulders & Triceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 7

How To: Barbell Bench Press

Equipment
Barbell, Bench
Sets
5
Reps
5,30*
Rest
2-3 min
Play How to
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.
Exercise 2 of 7

Incline Barbell Bench Press

Equipment
Barbell, Bench
Sets
5
Reps
5,30*
Rest
2-3 min
Play How to
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.
Exercise 3 of 7

Barbell Shoulder Press

Equipment
Barbell
Sets
5
Reps
5,30*
Rest
2-3 min
Play How to
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.
Exercise 4 of 7

Smith Machine Upright Row

Equipment
Smith Machine
Sets
5
Reps
5,30*
Rest
2-3 min
Play How to
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.
Exercise 5 of 7

Dumbbell Lateral Raise

Equipment
Dumbbells
Sets
5
Reps
5,30*
Rest
2-3 min
Play How to
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.
Exercise 6 of 7

Close-Grip Barbell Bench Press

Equipment
Barbell, Bench
Sets
5
Reps
5,30*
Rest
2-3 min
Play How to
*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.
Exercise 7 of 7

Bench Dip

Equipment
Bench
Sets
5
Reps
5,30*
Rest
2-3 min
Play How to
*Use weights. Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.
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