1a Incline Dumbbell Press

Sets: 2 Reps: 5-7 Rest: 90 sec.

Set an adjustable bench to a 30-to 45-degree incline, grab a dumbbell in each hand, and sit back on the bench, holding the dumbbells at shoulder level. Press the weights over your chest.

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1b Incline Dumbbell Row

Sets: 2 Reps: 5-7 Rest: 90 sec.

Set an adjustable bench to a 30- to 45- degree angle and grab a pair of dumbbells. Lie chest-down on the bench and allow your arms to hang straight down at your sides, your palms facing each other. Row the weights to the outside of your chest.

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2a Incline Dumbbell Press

Sets: 1 Reps: 8-10 Rest: 0 sec.

Repeat the incline dumbbell press, this time performing 8 to 10 reps.

Set an adjustable bench to a 30-to 45-degree incline, grab a dumbbell in each hand, and sit back on the bench, holding the dumbbells at shoulder level. Press the weights over your chest.

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2b Incline Cable Fly

Sets: 1 Reps: 9-12 Rest: 90 sec.

Attach a D-handle to the low pulleys of two facing cable stations, and roll a flat bench in between them. Grab a handle in each hand and lie back on the bench, and then press the handles straight up in front of you so that your palms face each other (you should feel the cables trying to pull your arms apart). Begin moving your arms apart and in a downward arc, keeping a slight bend in your elbows, until they are 90 degrees to your torso. Squeeze your pecs to pull the handles back up over your chest.

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3a Incline Dumbbell Row

Sets: 1 Reps: 8-10 Rest: 0 sec.

Repeat the incline dumbbell row, this time performing 8 to 10 reps.

Set an adjustable bench to a 30- to 45- degree angle and grab a pair of dumbbells. Lie chest-down on the bench and allow your arms to hang straight down at your sides, your palms facing each other. Row the weights to the outside of your chest.

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3b Bentover Cable Lateral Raise

Sets: 1 Reps: 9-12 Rest: 90 sec.

Grab the ends of two opposing low-pulley cables in each hand, your palms facing the machines. Keeping your lower back in its natural arch, bend forward at the hips until your torso is just above parallel to the floor. Raise your arms up until they're parallel to the floor. Lower them back to the starting position.

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4a Angled-Bar Pushdown

Sets: 3 Reps: 13-15, 10-12, 7-9 Rest: 60 sec.

Attach a triangle-shaped bar to the top pulley of a cable station and hold it with an overhand grip. Tuck your elbows close to your sides. Without allowing your arms to move forward, squeeze your triceps and straighten your elbows.

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4b EZ-Bar Curl

Sets: 2 Reps: 6-8 Rest: 0 sec.

Hold an EZ-curl bar with a shoulder-width grip and curl. Don't allow your upper arms to move forward as you raise the bar.

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4c Incline Curl

Sets: 2 Reps: 9-12 (each arm) Rest: 60 sec.

Set an adjustable bench to a 30- to 45- degree incline, grab a dumbbell in each hand, and sit on the bench, allowing your arms to hang at your sides. Without moving your upper arms, curl both dumbbells as high as you can. Lower the weights back to the starting position. That's one rep.

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