Workout

Upper-body power

Warm up first, then perform lighter practice sets before the working sets shown. Choose your own starting load; no starting weight is prescribed.

1. 1

   Barbell row

   3 sets · 3–5 reps

2. 2

   Pull-up

   2 sets · 6–10 reps

3. 3

   Chin-up

   2 sets · 6–10 reps

4. 4

   Dumbbell bench press

   3 sets · 3–5 reps

5. 5

   Dip

   2 sets · 6–10 reps

6. 6

   Dumbbell overhead press

   3 sets · 6–10 reps

7. 7

   Barbell curl

   3 sets · 6–10 reps

8. 8

   Skull crusher

   3 sets · 6–10 reps