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3-Week Training to Keep A Shredded Physique

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Routine

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Upper Body Strength

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 5

Weighted Chinup

Equipment
Dumbbells
Sets
10
Reps
3
Rest
MOTM*
*Minute-on-the-minute set: Perform 3 reps on the top of the minute and rest for the remainder of that minute. Repeat for 10 sets/minutes total. Add 5% to the weight from weeks 1 & 2.
Exercise 2 of 5

Single-Arm Dumbbell Overhead Press

Equipment
Dumbbells
Sets
4
Reps
10 sec
Rest
60 sec
*Perform standing.
Exercise 3 of 5

Face Pull

Equipment
Adjustable Cable Machine, Rope Attachment
Sets
4
Reps
10
Rest
60 sec
Exercise 4 of 5

Seated Dumbbell Row

Equipment
Bench, Dumbbells
Sets
4
Reps
12
Rest
45 sec
Exercise 5 of 5

Decline EZ-Bar Skullcrusher

Equipment
EZ-Bar
Sets
4
Reps
12
Rest
45 sec
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