Workout Plans
triple h thumbnail

Day 3 : Max-Effort Upper Body

Exercises 8
Equipment Yes

Exercise 1A

Barbell Board Bench Press You'll need: Bench, Barbell, 2-4 Inch Board How to
Barbell Board Bench Press thumbnail
5 sets
3 reps
-- rest
*Use a narrow grip. Work up to 405 lbs.

Exercise 1B

Band Pull-Apart
Band Pull-Apart thumbnail
5 sets
20 reps
2 min rest
*Use an underhand grip.

Exercise 2A

Incline Dumbbell Bench Press You'll need: Bench How to
Incline Dumbbell Bench Press thumbnail
2 sets
7 reps
-- rest
*Perform at a steep incline.

Exercise 2B

Incline Dumbbell Bench Press You'll need: Bench How to
Incline Dumbbell Bench Press thumbnail
2 sets
7 reps
-- rest
*Perform at a low incline.

Exercise 2C

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
2 sets
7* reps
2 min rest
*Perform on a flat bench. On the 2nd set, perform as many reps as possible.

Exercise 3

Standing Hand-Over-Hand Rope Pulls
exercise image placeholder
4 sets
-- reps
-- rest
*Use a prowler and 50-ft rope.

Exercise 4A

DeFranco Cuban Press
exercise image placeholder
3 sets
8 reps
-- rest

Exercise 4B

Face Pull You'll need: Adjustable Cable Machine, Rope Attachment How to
Face Pull thumbnail
3 sets
15 reps
2 min rest
*Use a band.

Exercise 5A

JM Press
exercise image placeholder
3 sets
10 reps
-- rest
*Perform with 45-degree barbell.

Exercise 5B

Incline Barbell Biceps Curl How to
Incline barbell biceps curl thumbnail
3 sets
10 reps
2 min rest
*Perform at 45-degree angle.
Comments