Workout Plans
The 6-Week Program for Bulging Pecs, Broad Shoulders, and Bigger Legs thumbnail
Per Bernal
Per Bernal

Day 1 : Day 1

Equipment Yes

Exercise 1

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
4 sets
12 reps
-- rest
Subtract 2 reps each week and add weight each week until you're at 8 reps.

Exercise 2

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
4 sets
12 reps
-- rest
Subtract 2 reps each week and add weight each week until you're at 8 reps.

Exercise 3A

Seated Military Press How to
Seated Military Press  thumbnail
4 sets
12 reps
-- rest

Exercise 3B

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
4 sets
12 reps
-- rest

Exercise 4

Dumbbell Flye You'll need: Bench How to
Dumbbell Flye thumbnail
4 sets
12 reps
-- rest

Exercise 5

Barbell Upright Row You'll need: Barbell How to
Barbell Upright Row thumbnail
4 sets
12 reps
-- rest

Exercise 6A

Dumbbell Curl You'll need: Dumbbells How to
Dumbbell Curl thumbnail
4 sets
10 reps
-- rest

Exercise 6B

Dumbbell Hammer Curl You'll need: Dumbbells How to
Dumbbell Hammer Curl thumbnail
4 sets
10 reps
-- rest
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