The 3-Phase Plan to Get 25% Stronger in 12 Weeks

Exercise 1 of 14

Incline Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

5

Rest

2-3 min

Play How to

Exercise 2 of 14

Single-Arm Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

2

Reps

5*

Rest

2-3 min

Play How to

*Per arm. Set bench on an incline.

Exercise 3 of 14

How To: Barbell Bench Press

Equipment

Barbell, Bench

Sets

4

Reps

5

Rest

2-3 min

Play How to

Exercise 4 of 14

Single-Arm Dumbbell Bench Press

Equipment

Bench, Dumbbells

Sets

2

Reps

5*

Rest

2-3 min

How to

*Per arm.

Exercise 5 of 14

Dumbbell Flye

Equipment

Bench, Dumbbells

Sets

4

Reps

5

Rest

2-3 min

Play How to

Exercise 6 of 14

One-Arm Cable Flye

Equipment

Sets

2

Reps

5*

Rest

2-3 min

*Per arm.

Exercise 7 of 14

Overhead Dumbbell Press

Equipment

Dumbbells

Sets

4

Reps

5

Rest

2-3 min

Play How to

Exercise 8 of 14

Single-Arm Dumbbell Overhead Press

Equipment

Dumbbells

Sets

2

Reps

5*

Rest

2-3 min

*Per arm.

Exercise 9 of 14

Barbell Upright Row

Equipment

Barbell

Sets

4

Reps

5

Rest

2-3 min

Play How to

Exercise 10 of 14

Single-Arm Upright Cable Row

Equipment

Sets

2

Reps

5*

Rest

2-3 min

*Per arm.

Exercise 11 of 14

Triceps Pressdown

Equipment

Adjustable Cable Machine, V-Handle Attachment

Sets

4

Reps

5

Rest

2-3 min

Play How to

Exercise 12 of 14

Single-Arm Rope Triceps Pressdown

Equipment

Adjustable Cable Machine, Rope Attachment

Sets

2

Reps

5*

Rest

2-3 min

Play How to

*Per arm.

Exercise 13 of 14

Static Lying Triceps Extension

Equipment

Bench, EZ-Bar

Sets

4

Reps

5

Rest

2-3 min

Play How to

Exercise 14 of 14

Single-Arm Dumbbell Lying Triceps Extension

Equipment

Sets

2

Reps

5*

Rest

2-3 min

*Per arm.