1A. Chinup
Sets: 4 Reps: 5
Hang from a chinup bar with palms facing you. Squeeze your shoulder blades together and pull yourself up until your chin is over the bar.

1B. Hanging Leg Raise
Sets: 4 Reps: 8
Hang from the bar, contract your abs, and explosively raise your feet overhead. Try to kick the bar. Return to the starting position with control.

2A. Incline Dumbbell Press 
Sets: 5 Reps: 10
Set an adjustable bench to a 30- to 45-degree incline and lie back against it with a dumbbell in each hand. With palms facing forward, press the weights up from shoulder level.

2B. Incline Chest-Supported Row
Sets: 5 Reps: 8
Use the same bench setup as above, but lie chest-down holding dumbbells. Squeeze your shoulder blades together and row the weights to your sides.

2C. Single-Leg Glute Bridge
Sets: 3 Reps: 12 (each leg)
Lie on your back on the floor and bend your left knee to rest your foot flat on the floor. Extend your right leg. Brace your abs and drive your heel into the floor to raise your hips into the air. Don’t let your lower back overextend.

3A. Incline Dumbbell Curl
Sets: 3 Reps: 8
Use the same bench setup as the incline dumbbell press. Keeping your upper arms at your sides, curl the weights.

3B. Incline Tate Press
Sets: 3 Reps: 8
Using the same bench setup as the incline dumbbell press, hold a dumbbell in each hand and press the weights directly overhead. Lower the dumbbells close to your chest, flaring your elbows out, then press them back up.

3C. Walking Lunge
Sets: 3 Reps: 15 (each leg)
Hold a dumbbell in each hand and step forward with your left leg. Lower your body until your rear knee nearly touches the floor and your left thigh is parallel with the floor. Step forward and repeat on the right leg.

DAY III >>> [PAGE 4]

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