WORKOUT B
1A. Close-grip chinup - Hang from a bar using an underhand grip, but keep your hands 6 to 8 inches apart. Perform a chinup. Perform 1 set each of 8 reps, 6 reps, and 4 reps. Do a last set of as many as you can. Rest 2 minutes after each set.
1B. Dip - Grasp the bars of a dip station and lift yourself so your arms are straight. Lower your body until your upper arms dip just below your elbows. Do 1 set each of 8 reps, 6 reps, and 4 reps, and 1 last set of as many as you can. Rest 2 minutes after each set.
2A. Seated Rack Lockout - Sit in a power rack and set a bar on the safety pins at ear level. Press the bar above your head, and then lower back to the pins, keeping the tension on your muscles in the bottom position. Do 3 sets of 8 reps, resting 1 minute after each set.
2B. Barbell Row - Grab a barbell just beyond shoulder width and hold it at arm's length. Bend at your hips and knees. Pull the bar to your upper abs. Do 3 sets of 8 reps, resting 1 minute after each set.
3A. Decline Dumbbell Triceps Extension - Lie faceup on a decline bench and hold dumbbels over your head with your arms straight. Lower the dumbbells until your forearms are beyond parallel to the floor. Do 2 sets of 8 reps, and then 1 set of 15 reps. Rest 30 seconds after each set.
1A. Close-grip chinup - Hang from a bar using an underhand grip, but keep your hands 6 to 8 inches apart. Perform a chinup. Perform 1 set each of 8 reps, 6 reps, and 4 reps. Do a last set of as many as you can. Rest 2 minutes after each set.
1B. Dip - Grasp the bars of a dip station and lift yourself so your arms are straight. Lower your body until your upper arms dip just below your elbows. Do 1 set each of 8 reps, 6 reps, and 4 reps, and 1 last set of as many as you can. Rest 2 minutes after each set.
3A. Decline Dumbbell Triceps Extension - Lie faceup on a decline bench and hold dumbbels over your head with your arms straight. Lower the dumbbells until your forearms are beyond parallel to the floor. Do 2 sets of 8 reps, and then 1 set of 15 reps. Rest 30 seconds after each set.
3B. Dumbbell Curl Series (Incline/Seated/Decline) - This is a three-exercise sequence of curls, all performed with your palms facing forward. Do 6 reps each of the curl while lying faceup on an incline bench, while seated on a flat bench, and while lying facedown on an incline bench. That's 1 set; do 2. Rest 30 seconds after each set.
Source: Men's Health
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