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

Day 53 : 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
3 sets
2 reps
-- rest
Load: 90%

Exercise 2

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

Exercise 3

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

Exercise 4

Barbell row How to
Barbell Row  thumbnail
5 sets
10 reps
-- rest
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