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28 Days to Massive Arms Workout Program

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  • 45 min

  • 3

  • Yes

Routine

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Chest/Shoulders

Exercise
Equipment
Sets
Reps
Rest
Equipment
Bench
Sets
3
Reps
12
Rest
60 sec
*Set an adjustable bench to a 30- to 45-degree angle and lie back against it with a dumbbell in each hand. Press the dumbbells from chest level to straight overhead.
Exercise 2 of 3

Cable Crossover

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
3
Reps
15-20
Rest
60 sec
*Grasp a handle in each hand and step forward to put tension on the cables and stretch your pecs slightly. Bring your hands in front of your chest, flexing your pecs, and then extend them out to your sides again.
Equipment
Dumbbells
Sets
4
Reps
20
Rest
60 sec
*Hold a dumbbell in each hand and bend your hips back until your torso is parallel to the floor. Raise your arms out 90 degrees to your sides, drawing your shoulder blades together.
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