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The One-Rep Workout for Incredible Strength

Get stronger than ever with as little work as possible.

DAY III


 

1A. Incline Dumbbell Press
Sets: 3–5 Reps: 8–15 Rest: 60 sec.
Lie on an incline bench holding a dumbbell in each hand at shoulder level. Press the weights directly over your chest.

1B. Incline Dumbbell Row
Sets: 3–5 Reps: 8–15 Rest: 60 sec.
Set an adjustable bench to a 30- to 45-degree angle and lie on it chest down. Grasp a dumbbell in each hand and draw your shoulder blades back and together as you row the weights to your sides.

2. Leaning Lateral Raise
Sets: 3–5 Reps: 8–15 Rest: 60 sec.
Hold onto a sturdy object for support with your left hand. Hold a dumbbell in your right hand and lean away from your anchor point. Raise the weight until your arm is parallel with the floor.

3A. Cross-body Hammer Curl
Sets: 3–5 Reps: 8–15 Rest: 0 sec.
Hold a dumbbell in each hand with palms facing your sides. Curl one arm in front of your body and toward the opposite shoulder so that your palm ends up facing your chest at the top of the movement.

3B. Triceps Pushdown
Sets: 3–5 Reps: 8–15 Rest: 60 sec.
Attach a rope handle to the top pulley of a cable station and grasp an end in each hand. Keeping your elbows tight against your sides, extend your arms  downward.

The Best Full Gym Ab Workout >>>

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