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

Exercise 1 of 11

Barbell Deadlift

Equipment

Barbell

Sets

4

Reps

5

Rest

2-3 min

Play How to

Exercise 2 of 11

Single-Arm Dumbbell Deadlift

Equipment

Sets

2

Reps

5*

Rest

2-3 min

*Per arm.

Exercise 3 of 11

Barbell Bent-Over Row

Equipment

Barbell

Sets

4

Reps

5

Rest

2-3 min

Exercise 4 of 11

Single-Arm Neutral-Grip Dumbbell Row

Equipment

Dumbbells

Sets

2

Reps

5*

Rest

2-3 min

Play How to

*Per arm.

Exercise 5 of 11

Lat Pulldown

Equipment

Adjustable Cable Machine, Lat Pulldown Bar

Sets

4

Reps

5

Rest

2-3 min

Play How to

Exercise 6 of 11

Single-Arm Lat Pulldown

Equipment

Sets

2

Reps

5*

Rest

2-3 min

How to

*Per arm.

Exercise 7 of 11

Barbell Biceps Curl

Equipment

Barbell

Sets

4

Reps

5

Rest

2-3 min

Play How to

Exercise 8 of 11

Single-Arm Dumbbell Biceps Curl

Equipment

Sets

2

Reps

5*

Rest

2-3 min

*Per arm.

Exercise 9 of 11

Barbell Preacher Curl

Equipment

Sets

4

Reps

5

Rest

2-3 min

Exercise 10 of 11

Single-Arm Cable Preacher Curl

Equipment

Sets

2

Reps

5*

Rest

2-3 min

*Per arm.

Exercise 11 of 11

Weighted Crunch

Equipment

Bench, Dumbbells

Sets

4

Reps

15

Rest

2-3 min

Play How to