Incline Dumbbell Bench Press – Warm–up sets and 3 sets of 8–10 reps per set. Alternating Dumbbell Curl – Warm-up sets and 3 working sets. Close-Grip Bench Press – 3 working sets (no need to warm up after the chest pressing) Hammer Curl – 3 working sets (weighted if possible) Triceps Pushdown – 3 working sets. 3 to 6 abs circuits.
Train 5-7 days per week. One set consists of around 30% standard pushup RM. Split your sets across 2 blocks per day, each up to 10 minutes long. Aim to perform one set every minute, but if form suffers or rep speed slows down significantly, add an extra minute’s rest before starting the next set. Stand below the bar with your feet shoulder width apart. Jump up and grip the bar with an overhand grip about shoulder width apart. Fully extend your arms so you are in a dead hang. Bend your knees and cross your ankles for a balanced position. Take a breath at the bottom. If you are in between programs or eager to start, and your goals are similar to the outcomes of this program, then I recommend you do all three days as your sole strength-training program. Day 1. A1. Hang Power Clean 5-8 sets of 2 reps. B1. Back Squat 5 sets of 6-8 reps. B2. Dumbbell Bench Press 5 sets of 8-12 reps. QqRYA8M.