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it above your sternum with arms straight. Lower the bar, pause, and then press it back to the starting position. Do 1 set each of 15 reps, 10 reps, and 8 reps, increasing the weight each time. Immediately after the 8-rep set, reduce the weight by 20 percent and complete as many reps as you can. 1B Pullup Grab a pullup bar with a shoulderwidth overhand grip and hang at arm's length. Pull your chest up to the bar. Lower back to the starting position and repeat. Perform 3 sets and complete as many reps as you can in each set. 2A Incline dumbbell bench press Lie faceup on an incline bench and hold a pair of dumbbells with your arms straight. Lower the dumbbells to your chest, and then press them back to the starting position. Do 1 set each of 15 reps, 10 reps, and 8 reps, increasing the weight each time. Immediately after the 8-rep set, reduce the weight by 20 percent and do as many reps as you can. 2B Single-arm dumbbell row Grab a dumbbell in your right hand, bend at your hips and knees, and lower your torso until it's almost parallel to the floor. Let the dumbbell hang from your shoulder. Pull the dumbbell to the side of your torso, keeping your elbow tucked close to your side. Perform 1 set of 15 reps with each arm, followed by 2 sets of 10 reps with each arm, increasing the weight each time. Immediately after the last 10-rep set, reduce the weight by 20 percent and complete as many reps you can. 3A Dip Grab the bars of a dip station and lift yourself until your arms are completely straight. Slowly lower yourself by bending your elbows until your upper arms dip just below your elbows. Pause, and then push back up to the starting position. Do 2 sets of as many reps as you can. 3B Pushup and row Place a pair of hex dumbbells on the floor and grip them while you do a pushup. Once you're back in the starting position, row the dumbbell in your right hand to the side of your chest. Lower the weight and repeat on your left side. That's 1 rep. Do 2 sets of 10 reps. 4A Overhead triceps extension and pushdown Attach a rope to the high pulley of a cable station and face away from it. Grab an end of the rope in each hand and bend over. Without moving your upper arms, push your forearms forward, pause, and return. Do 15 reps, turn around, put your upper arms at your sides and your forearms at 90 degrees, and pull the rope down. Do 10 reps. That's 1 set. Perform 2 or 3 sets. 4B Dumbbell biceps curl Grab a pair of dumbbells and let them hang next to your sides. Turn your arms so that your palms face forward. Without moving your upper arms, bend your elbows and curl the dumbbells as close to your shoulders as you
. and slowly lower the weights back to the starting position.can. Pause. Do 2 or 3 sets of 10 reps.