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8 Weeks to More Muscle

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

Day 1

1A.Bench Press

Hold the bar with an overhand, outside shoulder- width grip. Your shoulder blades should be squeezed together with your entire back arched. lift the bar off the rack and lower it to your sternum, then press the weight up.

1B. Dumbbell Row

Hold a dumbbell in one hand and rest your opposite hand and knee on a flat bench. allow the arm with the dumbbell to hang. row upward. complete all your reps on one side, then switch hands and repeat

2A. Dumbbell Overhead Press

Hold a dumbbell in each hand at shoulder level. keeping your core braced, press the weights straight overhead. if your shoulders hurt, do the exercise with your palms facing in.

2B. Weighted Chinup

Attach a weighted belt to your waist or hold a dumbbell between your feet. hang from the bar with your palms facing you, and pull yourself up until your chin is over the bar. do not swing your body to gain momentum.


Day 1

Day 2

Day 3

Day 4