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

Day 10 : Day 3

Equipment Yes

Exercise 1

Hex-bar Deadlift How to
Hex-Bar Deadlift thumbnail
4 sets
12 reps
-- rest

Exercise 2

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

Exercise 3

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

Exercise 4

Underhand Cable Chest Press You'll need: Cable Machine How to
Underhand Cable Chest Press thumbnail
4 sets
12 reps
-- rest

Exercise 5A

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

Exercise 5B

Front Raise You'll need: Resistance Band How to
Front Raise  thumbnail
3 sets
10 reps
-- rest

Exercise 5C

Dumbbell Upright Row You'll need: Dumbbells How to
Dumbbell Upright Row thumbnail
3 sets
10 reps
-- rest

Exercise 6

Dip You'll need: Dip Station How to
Dips thumbnail
3 sets
15 reps
-- rest

Exercise 7

Cable Triceps Kickback You'll need: Adjustable Cable Machine How to
Cable Triceps Kickback thumbnail
4 sets
15 reps
-- rest
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