Sit on a bench and hold a dumbbell in each hand by your side. Christian Guzman - Duration: In this example, you increased your bench press by 5lbs. Learn more. Exercise Videos Subscribe. Lying Leg Curls 3 sets of reps. Pull-Ups 3 sets of reps.
Bench Press. 3 sets of reps.
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Rows. 3 sets of reps. Incline Dumbbell Press.
3 sets of reps.
Exercises 7. Barbell Bench Press Rest for no more than a minute between sets.
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The first digit indicates how long in seconds you take to lower the weight, the second how long you pause at the bottom of the move, the third how long you take to lift the weight, and the final digit how long you pause at the top.
Stand tall holding a dumbbell in each hand over your head, arms straight.
Standing Dumbbell Press.
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3 sets of reps. Lateral Raises. 2 sets of reps. Triceps Pushdowns. 3 sets of reps.
Start in a press-up position but with your thumbs and index fingers touching to form a diamond.
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More From Workouts. Brace your core, then pull yourself up until your chin is higher than the bar, keeping your elbows tucked in to your body.
Video: Full upper body mass workout Building Muscles & Strength : How to Build Strength During a Full Body Workout
Keeping your chest up, core braced and elbows pointing up, lower the weights behind your head, then return to the start. Your workout may look like this:.