MONDAY AND THURSDAY TWICE A WEEK
EXERCISE 1
BENCH PRESS
You’ll need: Barbell
5sets
10-12reps
as neededrest
EXERCISE 2
WIDE-GRIP PULLUP
You’ll need: Pullup Bar
5sets
10-12reps
as neededrest
EXERCISE 3
DUMBBELL FLYE
You’ll need: Dumbbells, Bench
5sets
10-12reps
as neededrest
EXERCISE 4
SEATED CABLE ROW
You’ll need: Adjustable Cable Machine, V-Handle Attachment
5sets
10-12reps
as neededrest
EXERCISE 5
DIP
You’ll need: Dip Station
5sets
to failurereps
as neededrest
EXERCISE 6
BENT-OVER BARBELL ROW
5sets
12reps
as neededrest
EXERCISE 7
CABLE CROSSOVER
You’ll need: Adjustable Cable Machine, D-Handle Attachment
3sets
12reps
as neededrest
EXERCISE 8
DUMBBELL ROW
You’ll need: Dumbbells
3sets
12reps
as neededrest