1A Dumbbell Shoulder Press

Sets: 3 Reps: 8, 6, 6 Rest: 120 Seconds

Hold a pair of dumbbells at shoulder height [1]. Press the weights straight overhead [2], and then lower them to the starting position. That's one rep. Perform drop sets: complete one set of eight reps, and then immediately reduce the weight by roughly 10% and complete another set of six. Reduce the weight again for a final set of six, and then rest. Perform this pattern twice more for three total drop sets.

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Directions and Intro

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1B Reverse-Grip Pulldown

Sets: 3 Reps: 8, 6, 6 Rest: 120 Seconds

Sit at a lat-pulldown station and grab the handle at shoulder width, palms facing you [1]. Pull the bar down to your collarbone [2], and then reverse the motion to return to the starting position (but don't allow the weight you're using to rest on the stack). That's one rep. Perform drop sets: complete one set of eight reps, and then immediately reduce the weight by roughly 10% and complete another set of six. Reduce the weight again for a final set of six, and then rest. Perform this pattern twice more for three total drop sets.

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Directions and Intro

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2A Dumbbell Bench Press

Sets: 3 Reps: 8, 6, 6 Rest: 60 Seconds

Lie back on a flat bench holding dumbbells at the sides of your chest [1]. Press the dumbbells straight up, squeezing through your pecs as you push [2]. Lower the weights back to your chest. That's one rep. Perform drop sets: complete one set of eight reps, and then immediately reduce the weight by roughly 10% and complete another set of six. Reduce the weight again for a final set of six, and then rest. Perform this pattern twice more for three total drop sets

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Directions and Intro

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2B Seated Cable Row

Sets: 3 Reps: 8, 6, 6 Rest: 60 Seconds

Sit at a cable station with your knees slightly bent and your torso perpendicular to the floor. Grab the bar with a shoulder-width grip [1], and row it to your lower abdomen [2]. Reverse the motion to return to the starting position. That's one rep. Perform drop sets: complete one set of eight reps, and then immediately reduce the weight by roughly 10% and complete another set of six. Reduce the weight again for a final set of six, and then rest. Perform this pattern twice more for three total drop sets.

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Directions and Intro

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3A Triceps Pushdown

Sets: 3 Reps: 12-15 Rest: 45 Seconds

Attach a rope handle to the pulley of a cable station. Stand facing the machine and grab one end of the rope in each hand [1]. Keeping your elbows tight against your sides, straighten your arms, pressing the handle downward [2]. Reverse the motion until your elbows are fully bent again, but do not let the weight you're using rest on the stack. That's one rep.

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Directions and Intro

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3B Dumbbell Curl

Sets: 3 Reps: 12-15 Rest: 45 Seconds

Hold a dumbbell in each hand and allow your arms to hang at your sides, palms facing each other. Don't allow your upper arms to move for the duration of the exercise [1]. Curl the weights as high as you can, rotating your wrists outward [2]. Reverse the motion to return to the starting position. That's one rep.

Perform cardio at the highest intensity you can maintain for 30 minutes straight (for example, a brisk jog). Do cardio after your weight training or at a different time of day.

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Directions and Intro