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

Exercise 1 of 6

Barbell Bent-Over Row

Equipment

Barbell

Sets

5

Reps

5,30*

Rest

2-3 min

*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.

Exercise 2 of 6

T-Bar Row

Equipment

Barbell, V-Handle Attachment

Sets

5

Reps

5,30*

Rest

2-3 min

Play How to

*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.

Exercise 3 of 6

Straight-Arm Pulldown

Equipment

Adjustable Cable Machine, Lat Pulldown Bar, Straight Bar Attachment

Sets

5

Reps

5,30*

Rest

2-3 min

Play How to

*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.

Exercise 4 of 6

Standing EZ-Bar Biceps Curl

Equipment

EZ-Bar

Sets

5

Reps

5,30*

Rest

2-3 min

Play How to

*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.

Exercise 5 of 6

Incline Dumbbell Biceps Curl

Equipment

Bench, Dumbbells

Sets

5

Reps

5,30*

Rest

2-3 min

Play How to

*Perform 5 reps with a heavy weight for the first 4 sets and 30 reps with a light weight for the 5th set.

Exercise 6 of 6

Lying Cable Crunch

Equipment

Sets

4

Reps

20

Rest

2-3 min