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The One-Rep Workout for Incredible Strength

Get stronger than ever with as little work as possible.

DAY I

1. Bench Press
Sets and Reps: See directions Rest: As needed 
Grasp the bar just outside shoulder width and arch your back. Squeeze the bar hard and pull it 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 into the floor and press the bar back up.

2A. Overhead Press
Sets: See below Reps:Rest: 60 sec.
Grasp the bar just outside shoulder width and hold it at shoulder level with your forearms perpendicular to the floor. Brace your abs and glutes. Press the bar overhead, pushing your head through once the bar clears it. Do sets of 5 until you reach the heaviest load you can use for 5 strict reps.

2B. Chinup
Sets: 3–5 Reps: 8–15 Rest: 60 sec.
Grasp a chinup bar underhand at shoulder width. Hang from the bar, then pull yourself up. If you can’t perform the reps, do lat pulldowns instead.

3. Incline Dumbbell Lateral Raise
Sets: 3–5 Reps: 8–15 Rest: 60 sec.
Set an adjustable bench  to a 30- to 45-degree incline and lie on it chest down. Grasp a light dumbbell in each hand and raise your arms out 90 degrees.

4. EZ-bar Curl
Sets: 3–5 Reps: 8–15 Rest: 60 sec.
Hold an EZ-bar with hands shoulder-width apart. Keep your upper arms still and curl.

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