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

Exercise 1 of 7

How To: Barbell Bench Press

Equipment

Barbell, Bench

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 2 of 7

Incline Barbell Bench Press

Equipment

Barbell, Bench

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 7

Barbell Shoulder Press

Equipment

Barbell

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 7

Smith Machine Upright Row

Equipment

Smith Machine

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 7

Dumbbell Lateral Raise

Equipment

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 7

Close-Grip Barbell Bench Press

Equipment

Barbell, Bench

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 7 of 7

Bench Dip

Equipment

Bench

Sets

5

Reps

5,30*

Rest

2-3 min

Play How to

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