1. BENCH PRESS
Sets: See below Reps: Work up to a 3-rep max Rest: As needed
Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up. Perform several warmup sets, keeping your reps to five or fewer. Gradually work up to the heaviest weight that you can perform three reps with (this should take at least five sets). Be sure to use a spotter or perform your sets in a power rack with spotter bars in place.
2. NEUTRAL-GRIP FLOOR PRESS
Sets: 4 Reps: 8, 8, 6, 5 Rest: 180 sec.
Grasp a dumbbell in each hand and lie back on the floor. Rest your triceps on the floor with elbows close to your sides and palms facing each other. Press the weights over your chest and then lower your triceps back to the floor, but do not rest them. Pause for a moment under tension and begin the next rep.
3. DUMBBELL ROW
Sets: 2 Reps: 8, 20–25 (each side) Rest : 120 sec.
Rest your left knee and hand on a bench and grasp a dumbbell with your right hand. Let the weight hang straight down. Retract your shoulder and row the dumbbell to your side. On the second set, choose a heavy weight and “cheat” it up, performing your reps explosively and with loose form.
4A. DUMBBELL LATERAL RAISE
Sets: 3 Reps: 10 Rest: 0 sec.
Hold a dumbbell in each hand and stand with palms facing each other. Raise the weights up and out 90 degrees until your arms are parallel to the floor.
4B. SEATED DUMBBELL CLEAN
Sets: 3 Reps: 10 Rest: 90 sec.
Hold a dumbbell in each hand and sit on the edge of a bench. Keeping your lower back flat, lean forward. Explosively straighten your body and shrug the weights so your arms rise. Allow the momentum to flip your wrists so you catch the weights at shoulder level.
5. ZOTTMAN CURL
Sets: 3 Reps: 8 Rest: 60 sec.
Stand holding a dumbbell in each hand with palms facing your sides. Keeping your upper arms in place, curl the weights, rotating your palms to face your biceps in the top position. Turn your palms to face down, and then lower the weights slowly, as in a reverse curl. That’s one rep.