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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
Equipment
Barbell, Bench
Sets
10
Reps
4
Rest
MOTM*
*Minute-on-the-minute set: Perform 4 reps on the top of the minute and rest for the remainder of that minute. Repeat for 10 sets/minutes total. Use the same weight as week 1.
Exercise 2 of 5

Single-Arm Cable Row

Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
3
Reps
10 sec
Rest
60 sec
Exercise 3 of 5

Weighted Dip

Equipment
Sets
3
Reps
10
Rest
60 sec
Exercise 4 of 5

Seated Dumbbell Overhead Press

Equipment
Sets
3
Reps
12
Rest
45 sec
Equipment
Dumbbells
Sets
3
Reps
12
Rest
45 sec
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