The Start Light, End Heavy Workout Plan for More Muscle

Exercise 1 of 7

45-Degree Incline DB Press

Equipment

Dumbbells

Sets

3

Reps

8

Rest

90 Sec

Perform the incline press for the first set; do the flat dumbbell press for the last two.

Exercise 2 of 7

Plyo Pushup

Equipment

No Equipment

Sets

3

Reps

6

Rest

60 Sec

Exercise 3 of 7

10– to 20-Degree Incline Bench Press

Equipment

Barbell

Sets

2

Reps

5-6, 7-9

Rest

60 Sec

Exercise 4 of 7

Frog Stand

Equipment

Sets

4

Reps

10 Sec

Rest

60 Sec

Exercise 5 of 7

Incline cable flye

Equipment

Adjustable Cable Machine

Sets

1

Reps

12-15

Rest

60 Sec

Exercise 6 of 7

Low Incline Rear Delt Flye

Equipment

Cable Machine

Sets

4

Reps

12-15

Rest

45 Sec

Exercise 7 of 7

Dumbbell Clean and Press

Equipment

Dumbbells

Sets

3

Reps

12,10,8

Rest

90 Sec