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8 Weeks To More Muscle - Phase II

Alternating heavy weights and high reps gives your muscles no choice but to grow


Day I

1A Incline Press
Set up as you did for the bench press but set an adjustable bench to a 30- to 45-degree incline. Lower the bar to the upper part of your chest and then press back up.

1B Bentover Lateral Raise
Hold a dumbbell in each hand with palms facing you. Bend over at the hips until your torso is parallel to the floor. Squeeze your shoulder blades together as you raise your arms up until they’re parallel to the floor.

2A One-Arm Overhead Press
Hold a dumbbell in one hand at shoulder level. Keeping your body braced and upright, press it overhead.

2B Single-Arm Cable Row
Attach a D-handle to the low pulley of a cable station and stand with feet staggered. Row the handle with one hand to your side. Complete your reps and then switch sides and repeat.