Day 1 Exercise 1

Incline Dumbbell Press

Sets: 1*, Reps: 6, Rest: 60 seconds

Attach a weighted belt around your waist or hold a dumbbell between your feet. Straighten your arms. Now bend your elbows and lower your body until your upper arms are parallel to the floor. *Perform two warmup sets and then do one max set of six reps.

 

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Day 1 Exercise 2

Incline Dumbbell Press

Sets: 3, Reps: 6-8, Rest: 45 seconds

Set an adjustable bench to a 30- to 45- degree incline. Grab two dumbbells and hold them at the sides of your chest while sitting on the bench. Press straight overhead.

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Day 1 Exercise 3

Bentover Row

Sets: 3, Reps: 8-10, Rest: 45 seconds

Hold the bar in front of your thighs and lower your torso until it’s about 45 degrees to the floor. Keep your lower back in its natural arch throughout. Squeeze your shoulder blades together and row the weight up to your belly.

Day 1 Exercise 5

Bentover Lateral Raise (Not Shown)

Sets: 3, REPS: 12-15, Rest: 30 Seconds

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend over at the hips so that your torso is nearly parallel to the floor. Contract your upper back and raise the weights out to your sides.

Day 1 Exercise 4

Weighted Swiss Ball Crunch (Not Shown)

Sets: 3, Reps: 10-15, Rest: 30 seconds

Grab a weight plate and lie back on a Swiss ball. Hold the weight behind your head. Tuck your chin to your chest and crunch your rib cage toward your pelvis.

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Day 2 Exercise 1

Bentover Row

Sets: 1*, Reps: 6, Rest: 60 seconds

Lift the bar off the rack,letting it roll toward your fingers. Keeping your lower back arched and abs braced, squat as low as you can. *Perform two warmup sets of 12 and then do one max set of six reps.

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Day 2 Exercise 2

Dumbbell Stepup

Sets: 3, Reps: 6-8, Rest: 45 seconds

Hold a dumbbell in each hand and stand in front of a bench or step. Place one foot on the surface, and then pull with your hamstrings and drive with your glutes to step up onto it. Let the opposite leg hang behind you. Lower yourself back down without losing your balance. Complete all your reps on one leg and then repeat on the other one.

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Day 2 Exercise 3

Good Morning

Sets: 3, Reps: 6-8, Rest: 45 seconds

Squeeze your shoulder blades together and support the bar on your rear delts. Lift the bar off the rack, tighten your abs, and bend your hips as far back as possible so you lower your torso until you feel your lower back is about to round.

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Day 2 Exercise 4

Reverse Crunch

Sets: 3, Reps: 15-20, Rest: 30 seconds

Lie flat on the floor with your arms out to your sides, palms down, and hips and knees bent 90 degrees. Contract your abs and curl your hips up off the floor.

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Day 3 Exercise 1

Dumbbell Bench Press

SETS: 1*, Reps: As many as possible, Rest: 60 seconds

Lie back on a flat bench, holding dumbbells at the sides of your chest. Press the dumbbells straight up. *Perform two warm-up sets of 12 and then increase the weight by 10% and perform one max set of as many reps as you can.

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Day 3 Exercise 2

Dumbbell Bench Press

SETS: 1*, Reps: As many as possible, Rest: 60 seconds

Lie back on a flat bench, holding dumbbells at the sides of your chest. Press the dumbbells straight up. *Perform two warm-up sets of 12 and then increase the weight by 10% and perform one max set of as many reps as you can.

Day 3 Exercise 3

Dumbbell Seated Shoulder Press (Not Shown)

Sets: 3, Reps: 10-12, Rest: 45 seconds

Grab a pair of dumbbells and sit on a bench with the back raised 90 degrees. Hold dumbbells at shoulder height and then press them straight overhead

Day 3 Exercise 4

Seated Dumbbell Curl (Not Shown)

Sets: 3, Reps: 8-10, Rest: 30 Seconds

Set an adjustable bench to an upright angle, grab a dumbbell in each hand, and sit on the bench. Keeping your elbows braced against your sides, curl the weights.

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Day 3 Exercise 5

Chinup

Sets: 3, Reps: 6-8, Rest: 45 Sec

Hang from a chinup bar with hands shoulder-width apart and palms facing you. Pull yourself up until your chin is over the bar.

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Day 3 Exercise 6

Cable Woodchop

Sets: 3 Reps: 12-15, Rest: 30 Seconds

Attach a rope handle to the high pulley of a cable station (or adjust one to about shoulder height if available) and stand far enough away from the machine so that there is tension on the cable. Set your feet shoulder-width apart. Rotate your torso away from the machine as shown. Complete all your reps on one side and then repeat on the other side.

Gain 10 Pounds of Muscle in Just 30 Days