8 Weeks to More Muscle
Alternating heavy weights and high reps gives your muscles no choice but to grow.
Day 3
1A. Push Press
Hold the bar at shoulder level. Dip your knees as if you were going to jump and use upward momentum to help you press the bar overhead. lower the bar under control.
1B. High Pull
Hold the bar with your hands outside shoulder width. Push your hips back until the bar is above your knees. Explosively extend your hips as if you were going to jump, and pull the bar straight up, shrugging, until your upper arms are parallel to the floor. Control the bar on the way down.
2A. Weighted Dip
Attach a weighted belt to your waist. Lower yourself until your upper arms are parallel to the floor. If your shoulders hurt, bend your hips and knees.
2B. Chest-Supported Row
Set an incline bench to a 45-degree angle. Lie facedown on it with a dumbbell in each hand and let your arms hang. Row the weights to your sides.
 Day 1 |
 Day 2 |
 Day 3 |
 Day 4 |
