Take Your Upper-body Workout to the Next Level

Exercise 1 of 6

Incline Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

15, 12, 10, 10

Rest

60 sec.

Play How to

Advanced: 6 sets, 8-10 reps (last set is a dropset to failure).

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Exercise 2 of 6

Dumbbell Press

Equipment

Bench, Dumbbells

Sets

5

Reps

15, 10, 8, 8, 8

Rest

60 sec.

Advanced: Follow the same as above with higher weight.

Exercise 3 of 6

Dumbbell Lateral Raise

Equipment

Dumbbells

Sets

3

Reps

10-15

Rest

60 sec.

Play How to

Advanced: Do 3 dropsets, decreasing weight with each set, from heavy to moderate to light. Don’t rest until all 3 sets are completed in the dropset: 3 sets of 10, 15, 20 reps.

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Exercise 4 of 6

Cable Flye

Equipment

Sets

4

Reps

15, 12, 10, 10

Rest

60 sec.

How to

Advanced: Use same sets/reps as above with higher weight.

Exercise 5 of 6

Dumbbell Front Raise

Equipment

Dumbbells

Sets

4

Reps

12-15

Rest

60 sec.

Play How to

Stop set when form starts to break. Advanced: Same as above.

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Exercise 6 of 6

Seated Bentover Reverse Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

4

Reps

20-25

Rest

60 sec.

Advanced: Same as above.