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

Day 8 : Day 1

Equipment Yes

Exercise 1

Hex-bar Deadlift How to
Hex-Bar 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

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

Exercise 3A

Arnold Press You'll need: Dumbbells How to
How To Do A Standing Dumbbell Arnold Shoulder Press thumbnail
4 sets
12 reps
-- rest

Exercise 3B

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

Exercise 4

Cable Chest Flye
exercise image placeholder
4 sets
12 reps
-- rest

Exercise 5

Barbell Shrug You'll need: Barbell How to
Barbell Shrug 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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