Workout Plans
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Steve Smith
Steve Smith

Day 11

Duration 60 Minutes
Exercises 8
Equipment Yes

Exercise 1

Barbell Overhead Press You'll need: Barbell How to
Barbell Overhead Press thumbnail
-- sets
-- reps
-- rest
Load up a bar with 75% of your 1RM. Perform 1 set of max reps, rest 20 seconds, then do another max set; repeat for another cycle. Aim to add 5 to 10 pounds to the bar each week.

Exercise 2

Machine Lateral Raise
exercise image placeholder
3 sets
15 per side reps
-- rest

Exercise 3

Barbell Front Raise You'll need: Barbell How to
Barbell Front Raise thumbnail
3 sets
10 reps
-- rest

Exercise 4

Face Pull You'll need: Adjustable Cable Machine, Rope Attachment How to
Face Pull thumbnail
4 sets
20 reps
-- rest

Exercise 5A

Seated Dumbbell Curl and Press You'll need: Dumbbells How to
How To Do A Seated Dumbbell Curl And Press thumbnail
3 sets
10 reps
-- rest

Exercise 5B

V-Bar Pushdown
Maxed Out V-Bar Pushdown thumbnail
3 sets
20 reps
-- rest

Exercise 6A

One-Arm Preacher Curl You'll need: Dumbbells, Preacher Bench How to
One-Arm Preacher Curl thumbnail
3 sets
10 reps
-- rest

Exercise 6B

Decline Dumbbell Skull Crusher
exercise image placeholder
3 sets
12 reps
-- rest
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