Workout

Chest and arms

Warm up first, then perform lighter practice sets before the working sets shown. Choose your own starting load; no starting weight is prescribed. Speed sets use 65–70% of the load used for 3–5 repetitions earlier in the week, not 65–70% of a one-repetition maximum. Keep these repetitions fast and controlled. Avoid failure during the first 2–4 weeks and consider a recovery deload when fatigue accumulates.

1. 1

   Dumbbell bench press

   6 sets · 3 reps · 65%

2. 2

   Incline dumbbell press

   3 sets · 8–12 reps

3. 3

   Machine chest press

   3 sets · 12–15 reps

4. 4

   Incline cable fly

   2 sets · 15–20 reps

5. 5

   Preacher curl

   3 sets · 8–12 reps

6. 6

   Concentration curl

   2 sets · 12–15 reps

7. 7

   Spider curl

   2 sets · 15–20 reps

8. 8

   Overhead triceps extension

   3 sets · 8–12 reps

9. 9

   Triceps pushdown

   2 sets · 12–15 reps

10. 10

    Triceps kickback

    2 sets · 15–20 reps