Workout Plans
Ramy-Bench-Pressing thumbnail
Per Bernal / Shutterstock
Per Bernal / Shutterstock

Day 11 : Day 2 (Thursday)

Equipment X
Note: “Light” indicates that you should be able to do an additional 10 to 15 reps over the prescribed numbers in the chart. “Heavy” indicates that you should be able to do an additional 2 to 3 reps over the prescribed numbers in the chart. On dips and pullups where reps are listed as 25 or 100 total, perform as many sets as necessary to achieve the reps listed. Train to failure only on exercises that are indicated as such.

Exercise 1

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
5 sets
5 reps
-- rest
Load: 70%

Exercise 2

Weighted Dip
exercise image placeholder
4 sets
8 reps
-- rest
Load: Heavy

Exercise 3

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
-- sets
25 reps
-- rest

Exercise 4

Key Press You'll need: Dumbbells How to
exercise image placeholder
5 sets
10 reps
-- rest
Load: Light

Exercise 5

Face Pull You'll need: Adjustable Cable Machine, Rope Attachment How to
Face Pull thumbnail
5 sets
20 reps
-- rest
Load: Light
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