Workout Plans
2017 Starter's Guide Workout thumbnail

Day 1 : Upper Body

Exercises 6
Equipment Yes

Complete warmup circuit two times through before starting workout.

For each A and B exercise pairing (i.e., 1A and 1B, 2A and 2B, etc.), alternate between the two exercises one set at a time—similar to supersets, except follow the dedicated rest periods between exercises.

Exercise 1A

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
3 sets
8-12 reps
1-2 min rest
Start with 1–3 light warmup sets, using a weight you can easily do for the prescribed number of reps. Increase the weight on each set until you find a weight where the prescribed amount of reps is very difficult.

Exercise 1B

T-Bar Row You'll need: Barbell, V-Handle Attachment How to
T-Bar Row thumbnail
3 sets
8-12 reps
1-2 min rest
Start with 1–3 light warmup sets, using a weight you can easily do for the prescribed number of reps. Increase the weight on each set until you find a weight where the prescribed amount of reps is very difficult.

Exercise 2A

Barbell Overhead Press
Overhead Press thumbnail
3 sets
8-12 reps
1-2 min rest

Exercise 2B

Chinup You'll need: Pullup Bar How to
Chinup thumbnail
3 sets
8-12 reps
1-2 min rest

Exercise 3A

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
3 sets
8-12 reps
1-2 min rest

Exercise 3B

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
3 sets
8-12 reps
1-2 min rest
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