The Armed and Dangerous Workout Program

Exercise 1 of 7

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

5

Reps

10

Rest

90 sec

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Exercise 2 of 7

Warrior Fit Incline Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

3

Reps

12

Rest

60 sec

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Exercise 3 of 7

Decline Dumbbell Twist Flye

Equipment

Dumbbells

Sets

3

Reps

12

Rest

60 sec

Exercise 4 of 7

Hammer Strength Bench Press

Equipment

Sets

1

Reps

Failure

Rest

--

** Use a weight that maxes you out at 10 reps

Exercise 5 of 7

Dumbbell Row

Equipment

Dumbbells

Sets

3

Reps

15 each

Rest

60 sec

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Exercise 6 of 7

Hammer Strength Two-Arm Row

Equipment

Adjustable Cable Machine

Sets

3

Reps

15

Rest

60 sec

How to

Exercise 7 of 7

Lat Pulldown

Equipment

Adjustable Cable Machine, Lat Pulldown Bar

Sets

5

Reps

10

Rest

60 sec

Play How to

Vary grip from wide to narrow