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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


1A Overhead Press
Perform as you did the push press but do not bend your knees. Strictly press the bar overhead, pushing your head forward after the bar clears it.

1B Assisted Pullup/Lat Pulldown
Attach an elastic exercise band to a pullup bar and stand in the loop to make each rep easier. Or, simply use the lat pulldown machine and pull the bar to your collarbone with an overhand, shoulder-width grip.

2A Lying Triceps Extension
Sets: 3  Reps: 10–12
Hold an EZ-curl bar with an overhand, shoulder-width grip, and lie back on a flat bench. Press the bar over your chest and then let your arms drift back so they’re angled toward the floor. Bend your elbows to lower the bar behind your head, and then lock them out.

2B Barbell Curl
Sets: 3  Reps: 10–12
Hold the bar at arm’s length and, keeping your elbows against your sides, curl the bar to chin level.

3 Face Pull
Sets: 4  Reps: 10–12
Attach a rope handle to the top pulley of a cable station and grab an end in each hand with palms facing. Pull the handle to your face, flaring your elbows out.