The 6-Week Plan to Get Stronger and Chisel Your Physique

Exercise 1 of 7

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

8

Reps

3

Rest

1-2 min.

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50% of 1RM with bands or chains

Exercise 2 of 7

Seated Barbell Shoulder Press

Equipment

Barbell, Bench

Sets

4

Reps

10

Rest

1 min.

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Exercise 3 of 7

Plate Front Raise

Equipment

Weight Plates

Sets

4

Reps

20

Rest

1 min.

Exercise 4 of 7

Cable Triceps Extension

Equipment

Cable Machine, Rope Attachment

Sets

4

Reps

30

Rest

1 min.

Exercise 5 of 7

Hang Clean

Equipment

Barbell

Sets

4

Reps

10

Rest

1 min.

Exercise 6 of 7

Neutral-Grip Dumbbell Incline Bench Press

Equipment

Bench, Dumbbells

Sets

4

Reps

10

Rest

1 min.

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Exercise 7 of 7

Alternating Lateral Raise with Static Hold

Equipment

Dumbbells

Sets

4

Reps

12

Rest

1 min.

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