Workout Plans
Spring Gains 8-Week Workout Plan thumbnail
Per Bernal / M+F Magazine
Per Bernal / M+F Magazine

Day 5 : Friday - Upper Body

Exercises 7
Equipment Yes

Exercise 1

Barbell Push Press You'll need: Barbell How to
Barbell Push Press thumbnail
4 sets
10, 8, 6, 4 reps
-- rest

Exercise 2

Dumbbell Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
4 sets
10, 8, 6, 6 reps
-- rest

Exercise 3

Chest-Supported Dumbbell Row How to
chest-supported row thumbnail
4 sets
10, 8, 6, 6 reps
-- rest

Exercise 4

Incline Bench Press You'll need: Barbell How to
Incline Bench Press thumbnail
4 sets
10, 8, 6, 6 reps
-- rest

Exercise 5

Arnold Press You'll need: Dumbbells How to
How To Do A Standing Dumbbell Arnold Shoulder Press thumbnail
4 sets
10 reps
-- rest
Perform seated

Exercise 6

One-Arm Cable Lateral Raise You'll need: Adjustable Cable Machine, D-Handle Attachment How to
One-Arm Cable Lateral Raise thumbnail
3 sets
10 per arm reps
-- rest

Exercise 7

Reverse-Grip Triceps Pressdown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Reverse-Grip Triceps Pressdown thumbnail
4 sets
10 reps
-- rest
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