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

Day 50 : 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

Floor Press You'll need: Barbell How to
Floor Press thumbnail
3 sets
3 reps
-- rest
Load: 80%

Exercise 2

Standing Barbell Triceps Extension You'll need: Barbell How to
Standing Barbell Triceps Extension thumbnail
5 sets
10 reps
-- rest
Load: Light

Exercise 3

Dumbbell Row You'll need: Dumbbells How to
Dumbbell Row  thumbnail
5 sets
20 reps
-- rest
Load: Light

Exercise 4

Rope Pushdown You'll need: Cable Machine How to
Rope Pushdown thumbnail
5 sets
20 reps
-- rest
Load: Light

Exercise 5

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
5 sets
10 reps
-- rest
Load: Light

Exercise 6

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise  thumbnail
5 sets
10 reps
-- rest
Load: Light *To be done as a superset with Dumbbell Front Raise
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