Workout Plans
Man Performing a Walking Lunge thumbnail
Edgar Artiga / M+F Magazine
Edgar Artiga / M+F Magazine

Day 1 : Monday: Upper Body

Equipment Yes
For each A and B exercise pairing, go back and forth between the two moves one set at a time—similar to a superset, only with full rest between exercises.

Exercise 1A

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
5 sets
5 reps
2-3 mins rest

Exercise 1B

Barbell Bent-Over Row You'll need: Barbell How to
Man Performing Barbell Bentover Row thumbnail
5 sets
5 reps
2-3 mins rest

Exercise 2A

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
3 sets
5 reps
1-2 mins rest

Exercise 2B

Pullup You'll need: Pullup Bar How to
Exercise: How to do an Eccentric Pullup thumbnail
3 sets
5 reps
1-2 mins rest

Exercise 3A

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
3 sets
5 reps
1-2 mins rest

Exercise 3B

Barbell Curl You'll need: Barbell How to
Barbell Curl thumbnail
3 sets
5 reps
1-2 mins rest
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