21-Day Workout for a Chiseled Upper Body

Exercise 1 of 6

One-Arm Bent-Over Row

Equipment

Dumbbells

Sets

3

Reps

10, 8, 6

Rest

30 sec

Play How to

One-Arm Bent-Over Row [nid:8875]

Exercise 2 of 6

Plate Raises

Equipment

Weight Plates

Sets

3

Reps

AMAP

Rest

30 sec

Play How to

*Alternate with dumbbell row. Do as many reps as possible.

Exercise 3 of 6

Incline Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

3

Reps

12-15

Rest

30 sec

Play How to

Incline Dumbbell Flye [nid:8783]

Exercise 4 of 6

Face Pull

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

3

Reps

12-15

Rest

30 sec

Play How to

*Alternate with incline dumbbell flye. hold the end position (elbows flared) for two seconds on each rep.

Exercise 5 of 6

Behind-the-Back One-Arm Cable Curl

Equipment

Adjustable Cable Machine, D-Handle Attachment

Sets

3

Reps

10-12

Rest

30 sec

Play How to

*Alternate with rope pushdown.

Exercise 6 of 6

Pushdown

Equipment

Adjustable Cable Machine

Sets

3

Reps

12-15

Rest

30 sec

How to

*Use rope attachment. Stop each rep just short of locking out your elbows.