This DAY IV of the 3 Moves for More Muscle Program. You can get the full program here.
For visual demonstration of each exercise, click the link to jump to that exercise in the gallery of all the exercises in the 3 Moves for More Muscle program.
1A. Dumbbell Overhead Press
Stand with feet shoulder-width apart and hold a dumbbell in each hand at shoulder level. Brace your core and press the weights straight overhead.
1B. Chinup or Reverse-Grip Pulldown
Reps: As many as possible.
Hang from a bar with hands shoulder-width apart and palms facing you. Pull yourself up until your chin is over the bar. If you can’t do at least five reps, use a lat-pulldown machine and grip the bar with palms facing you to simulate a chinup. Choose a load that allows you 10 reps.
2. Triceps Pushdown
Attach a rope handle to the top pulley of a cable station and grasp an end in each hand. Tuck your elbows to your sides and extend them to lockout.