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

Day 3 : Day 3

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 3

Military Press You'll need: Barbell How to
Military Press thumbnail
4 sets
12 reps
-- rest

Exercise 4

Underhand Cable Press How to
Underhand Cable 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

Barbell Upright Row You'll need: Barbell How to
Barbell 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
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