Workout Plans
The Mass-Building Program to Look Bigger in Three Weeks thumbnail
P
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Day 3 : Day 3

Duration 1 hour
Exercises 6
Equipment Yes

Exercise 1

Y Raise You'll need: TRX How to
Y Raise  thumbnail
3 sets
15 reps
-- rest
Hold a light dumbbell in each hand at your sides. Raise your arms up around 45 degrees so they make a Y shape at the apex of the move. Hold the contraction for a beat, then lower.

Exercise 2

Dumbbell Front Raise You'll need: Dumbbells How to
Front Raise thumbnail
3 sets
15 reps
-- rest

Exercise 3

Dumbbell Overhead Press You'll need: Dumbbells How to
Dumbbell Overhead Press  thumbnail
2 sets
8-4 reps
-- rest
Perform 8 reps with a 4-second lowering phase, then rest 10 to 15 seconds and pump out 4 more regular tempo reps.

Exercise 4

Barbell Push Press You'll need: Barbell How to
Barbell Push Press thumbnail
4 sets
8 reps
-- rest

Exercise 5

Seated Lateral Raise You'll need: Dumbbells, Bench How to
Seated Lateral Raise thumbnail
-- sets
3 minutes, AMRAP reps
-- rest

Exercise 6

Prowler Sprint
exercise image placeholder
8 sets
20/60 seconds reps
-- rest
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