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The Andre Johnson Workout


Day 3 Exercise 1

Bench Press (Not Shown)

Sets: 4 Reps: 10, 10, 6, 6

Day 3 Exercise 2

Shrug (Not Shown)

Sets: 3 Reps: 10

Day 3 Exercise 3

Incline Bench Press (Not Shown)

Sets: 4 Reps: 5

Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Squeeze the bar hard and arch your upper back. Lower the bar to the upper part of your chest, tucking your elbows close to you as it comes down. Once the bar touches your chest, push your feet hard into the floor. Press the weight up, focusing on pushing it back toward your face. When the bar is halfway up, begin flaring your elbows outward to lock it out.

Day 3 Exercise 4

Dumbbell Press (Not Shown)

Sets: 3 Reps: 6

p>Start holding a dumbbell in each hand at shoulder level. Press the weights straight overhead.

Day 3 Exercise 5

Dip (Not Shown)

Sets: 3 Reps: 15

Suspend yourself over the parallel bars of a dip station and then lower your body until your upper arms are parallel to the floor. Do not go lower.

Day 3 Exercise 6

Plate Rais2 (Not Shown)

Sets: 2 Reps: 10

Hold a weight plate with both hands and raise it to eye level. Rotate it counterclockwise as if you were turning a steering wheel and then rotate clockwise. That's one rep.

Day 3 Exercise 7

Medicine Ball Sit-Up

Sets: 2 Reps: 10

Hold a medicine ball with both hands and sit on the floor with your knees bent 90 degrees. Perform a sit-up and raise the ball straight overhead.

  

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