Yearlong Workout Plan (Ph I, W I)
Phase I Workout I
4 Dumbbell Bench Press
Sets: 3 Reps: 12-15, 8-12, 6
Lie back on a flat bench with a dumbbell in each hand. Hold the weights at chest level (A) and then press them straight overhead (B). Choose weights that allow you 12-15 reps on your first set, then eight to 12 reps on your second set, and then at least six reps on your third set.