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

Day 4 : Thursday: 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 Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
4 sets
8-12 reps
1-2 Min rest

Exercise 1B

One-arm Dumbbell Row You'll need: Dumbbells How to
One-arm Dumbbell Row thumbnail
4 sets
8-12 reps
1-2 Min rest

Exercise 2A

Cable Lat Pulldown How to
Cable Lat Pulldown  thumbnail
4 sets
8-12 reps
1-2 Min rest

Exercise 2B

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
4 sets
8-12 reps
1-2 Min rest

Exercise 3A

Dumbbell Hammer Curl You'll need: Dumbbells How to
Dumbbell Hammer Curl thumbnail
4 sets
8-12 reps
1-2 Min rest

Exercise 3B

Lying Dumbbell Triceps Extension
exercise image placeholder
4 sets
8-12 reps
1-2 Min rest
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