flat barbell bench press — 4 sets of 6–8
Back: bent over barbell rows — 3 sets of 6–8 reps.
Shoulders: seated dumbbell press — 3 sets.
Chest/triceps: dips — 3 sets of 8–10 reps.
Back: pullups or lat pulldowns — 3 sets of 8–10.
Last updated 3 mins ago
flat barbell bench press — 4 sets of 6–8
Back: bent over barbell rows — 3 sets of 6–8 reps.
Shoulders: seated dumbbell press — 3 sets.
Chest/triceps: dips — 3 sets of 8–10 reps.
Back: pullups or lat pulldowns — 3 sets of 8–10.
Last updated 3 mins ago
flat barbell bench press — 4 sets of 6–8
Back: bent over barbell rows — 3 sets of 6–8 reps.
Shoulders: seated dumbbell press — 3 sets.
Chest/triceps: dips — 3 sets of 8–10 reps.
Back: pullups or lat pulldowns — 3 sets of 8–10.
Last updated 3 mins ago