Workout Routines

The New Bodybuilding Workout: Hammer your chest, back, and arms on day 3

Build some definition with exercises like pulldowns, bench presses, and dumbell flyes.

by
Dumbbell Chest Flye
JGI/Tom Grill / Getty
JGI/Tom Grill / Getty
Duration 30
Exercises 8
Equipment Yes

There's a reason everyone still remembers the handshake scene from Predator 30 years later—the biceps on Arnold Schwarzenegger and Carl Weathers were absolutely massive.

But a lot of guys don't realize that training smaller muscles like biceps and triceps depends on also training larger muscle groups. Your body likes to develop as a unit, not just as a set of arms, so focusing on big muscle groups—like your chest, back, and shoulders—will go a long way toward

The day-three workout of our New Bodybuilding Workout Program is designed to stimulate those big muscle groups as well as the small ones. You'll start with a classic chest-back split, then move into supersets of exercises to put the fine points on your shoulders, biceps, and triceps. With all that work combined, this powerhouse workout will have you stacking on size evenly across your upper body.

Directions:

Exercises without a letter are done as straight sets—complete all the sets and then move on to the next exercise. Exercises marked with a letter (5A and 5B, for example) are done in sequence. Perform one set of A, then one set of B, then rest. Repeat for all the prescribed sets.

For more arms workouts:

Check out the double-duty arms workout for massive guns, the 30 best arm exercises of all time, and the 15-minute arm workout.

For a complete archive of our daily quick-hit routines, go to mensfitness.com/todaysworkout.

Today's Workout The New Bodybuilding Workout: Day 3

Exercise 1.

Bentover Row You'll need: Barbell How to
Bent Over Row  thumbnail
3 sets
8-12 reps
60 sec. rest

Exercise 2.

Straight-Arm Pulldown You'll need: Lat Pulldown Bar How to
Straight-Arm Pulldown thumbnail
3 sets
8-12 reps
30 sec. rest

Exercise 3.

Bench Press You'll need: Barbell How to
Bench Press thumbnail
3 sets
8-12 reps
30 sec. rest

Exercise 4.

Incline Dumbbell Flye You'll need: Dumbbells How to
Incline Dumbbell Flye  thumbnail
3 sets
8-12 reps
60 sec. rest

Exercise 5A.

Bentover Lateral Raise You'll need: Dumbbells How to
Bentover Lateral Raise  thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 5B.

Lateral Raise You'll need: Dumbbells How to
Lateral Raise thumbnail
3 sets
8-12 reps
30 sec. rest

Exercise 6A.

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
8-12 reps
0 sec. rest

Exercise 6B.

Seated Incline Dumbbell Curl You'll need: Dumbbells How to
Seated Incline Dumbbell Curl thumbnail
3 sets
8-12 reps
60 sec. rest
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