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Back Exercises

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1). Dumbbell Single-Arm Row 3 sets of 10 reps per arm. Hold a 2-second pause at the top of each rep. Only rest when needed. Rest 90 to 120 seconds after the superset is complete. 1. Head to a flat bench and place your right hand against it under your shoulder, keeping your arm straight. 2. Rest your right knee on the bench and step your other leg out to the side. 3. With your free hand grab a dumbbell off the floor and row it up to your side until your upper arm is parallel with the floor. 4. Lower slowly back to the floor and repeat. 2). Barbell Bent-Over Row 3 sets of 5 to 6 reps. Hold a 1 to 2 second pause at the top of each rep. Only rest when needed. Rest 90 to 120 seconds after the superset is complete. 1. Grab a barbell with an overhand grip, hands slightly wider than shoulder width apart. 2. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. 3. From here
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Shoulder Exercises

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1. Chinup: 2 sets of AMRAP (as many reps as possible). If you can’t perform a chinup, do a band-assisted version. Rest 1 minute between exercises. Rest 90 seconds after the superset is complete. 1. Grab the pull-up bar with your palms facing towards you and a grip that is narrower than shoulder width. 2. Pull yourself up until your head is above the bar. 3. Slowly lower back to the start position. 2. Cable Core Rotation 3 sets of 10 reps per side. Only rest when needed. Rest 90 to 120 seconds after the superset is complete. 1. Hold a cable with both hands to your right side, so your left arm is straight and stretched across your body. 2. Only moving your arms, pull the cable to the opposite side until your right arm is straight. 3. Return the cable back to starting position and repeat. D. Face Pull 2 sets of 20 reps. Rest 1 minute between each set.
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Legs

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Follow set and rep prescriptions laid out below. DAY 1 1). Barbell Back Squat 3 sets of 5 reps 1. Stand with your feet more than shoulder-width apart – this wide stance will allow a deeper squat, getting your glutes and hamstrings involved. 2. Hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Hug the bar into your traps to engage your upper back muscles. 3. Take the weight of the bar and slowly squat down – head up, back straight, buns out. Lower yourself until your hips are aligned with your knees, with legs at 90 degrees – a deeper squat will be more beneficial but get the strength and flexibility first. Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight: that’s one. 2). Dumbbell Farmer’s Walk 3 sets of 40-yard carries 1. Grab a pair of dumbbells and hold them by your sides. 2. Walk forward taking short, quick steps. Go for the given distance, as fast
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Bench Press Exercises

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Step 1: build up strength The bench press is largely dependent on two muscle groups; your chest and your triceps. If you’re yet to step into the gym, there’s one exercise which will power up those muscles – the humble press-up. - Correct form: Set up with your weight supported on your toes and hands beneath your shoulders, body straight. - Take care to keep you core locked so a straight line forms between your head, glutes and heels. - Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms. The press-up is perfect for beginners because it requires no equipment and is both simple and super effective. Five sets of 10 every other morning before work will soon put some power in your pecs. Step 2: master the form It’s OK to start off with a very light weight or just the bar. Good habits today will pay dividends down the road. - How to: Lie back on a flat bench holding a barbell in the rack above you with
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Chest Exercises

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The 60-day muscle-building workout plan for skinny men - Men's Health Follow set and rep prescriptions laid out below. B1. Dumbbell Bench Press 2 sets of 8 to 12 reps 1. Lie on a flat bench holding two dumbbells over your chest with an overhand grip. 2. Push up until your arms are straight, then lower under control. 3. Dropping dumbbells stresses your rotator cuff. Rest them on your thighs and kick to bring your body upright and place them down. 1. Barbell Bench Press 3 sets of
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