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

Day 25 : 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
3 reps
-- rest
Load: 75%

Exercise 2

Spoto Press You'll need: Barbell How to
exercise image placeholder
3 sets
3 reps
-- rest
Load: 60%

Exercise 3

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

Exercise 4

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
-- sets
100 reps
-- rest

Exercise 5

Dumbbell Flye You'll need: Bench How to
Dumbbell Flye thumbnail
4 sets
15 reps
-- rest
Load: Light
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