21-Day Workout for a Chiseled Upper Body

Exercise 1 of 6

Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

3

Reps

10, 8, 6

Rest

10, 8, 6

Play How to

Exercise 2 of 6

High-Incline Lateral Raise

Equipment

Bench

Sets

3

Reps

8-10

Rest

30 sec

High-Incline Lateral Raise [nid:21312]

Exercise 3 of 6

High-Cable Rope Row

Equipment

Sets

3

Reps

15-20

Rest

30 sec

*Alternate with high-incline lateral raise.

Exercise 4 of 6

EZ-Bar Curl

Equipment

EZ-Bar

Sets

3

Reps

8-10

Rest

8-10

*Alternate with lying triceps extension.

Exercise 5 of 6

Barbell Lying Triceps Extension

Equipment

Sets

3

Reps

10-12

Rest

30 sec

How to

*Alternate with EZ bar curl.

Exercise 6 of 6

Swiss Ball Stir the Pot

Equipment

Swiss Ball

Sets

3

Reps

8-15

Rest

60 sec