Workout Plans
Dumbbell Bench Press thumbnail
Per Bernal
Per Bernal

Day 5 : Intensify

Exercises 3
Equipment Yes

Exercise 1

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
5 sets
15 reps
2 min rest
Select a weight that you think you can do 30 reps with in one set. Use the same load for each set. (It will feel tougher as you fatigue.)

Exercise 2A

Sliding Eccentric Chest Flye
exercise image placeholder
3 sets
AMRAP* reps
10 sec rest
*As many reps as possible.

Exercise 2B

Lying Dumbbell External Rotation
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3 sets
12 reps
30 sec rest
Use a light dumbbell.
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