4-Week Record-Breaking Workout Plan

Exercise 1 of 6

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

--

Reps

*

Rest

--

Play How to

*Can be substituted for the overhead press. Perform 2 indicator sets of 8 reps, then a third of AT LEAST 8 reps with 70%. Then do 3-5 sets of 1 rep, resting 30-45 sec after each.

Exercise 2 of 6

Seated Cable Row

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

3

Reps

10

Rest

--

Play How to

Exercise 3 of 6

Single-Arm Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

3

Reps

8*

Rest

--

Play How to

*Each arm

Exercise 4 of 6

Single-Arm Neutral-Grip Dumbbell Row

Equipment

Dumbbells

Sets

2

Reps

8*

Rest

--

Play How to

*Each arm

Exercise 5 of 6

Triceps Pressdown

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

2

Reps

20

Rest

--

Play How to

Exercise 6 of 6

Seated Dumbbell Biceps Curl

Equipment

Bench, Dumbbells

Sets

--

Reps

50

Rest

--

Play How to

*Perform as many sets as needed.