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

Day 15 : Day 1 (Monday)

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

Incline Bench Press You'll need: Barbell How to
Incline Bench Press thumbnail
4 sets
4 reps
-- rest
Load: 65%

Exercise 2

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

Exercise 3

Dumbbell Overhead Triceps Extension You'll need: Dumbbells How to
Overhead Two-Arm Triceps Extension  thumbnail
4 sets
15 reps
-- rest
Load: Light

Exercise 4

Dumbbell Triple Triceps Extension You'll need: Dumbbells How to
Overhead Two-Arm Triceps Extension  thumbnail
2 sets
To Failure reps
-- rest
Load: Light

Exercise 5

Bentover Lateral Raise You'll need: Dumbbells How to
Bentover Lateral Raise  thumbnail
5 sets
20 reps
-- rest
Load: Light
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