Workout Plans
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Martin Irvine / Instar
Martin Irvine / Instar

Day 1 : Upper Body Load

Exercises 7
Equipment Yes
TEMPO NOTE: The first number refers to lowering the weight; the second, to the stretch at the bottom; the third, X, denotes as fast as possible; and the fourth, the end position.

Exercise 1

Barbell Deadlift You'll need: Barbell How to
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5 sets
5 reps
2.5-3 min rest
Tempo: 2/1/X/1

Exercise 2

Single-Arm Dumbbell Bench Press You'll need: Bench, Dumbbells How to
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4 sets
8-10 reps
90 sec rest
Tempo: 3/1/X/0

Exercise 3

General Pullup You'll need: Pullup Bar How to
Pullup thumbnail
4 sets
8 reps
90 sec rest
Tempo: 2/1/X/1. Hold last rep 5 sec. bottom.

Exercise 4

Dumbbell Seated Military Press
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4 sets
8 reps
90 sec rest
Tempo: 2/1/X/0

Exercise 5

Close-Grip Pushup
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4 sets
10 reps
1 min rest
Tempo: 2/1/X/1

Exercise 6

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
4 sets
10 reps
1 min rest
Tempo: 2/0/X/1

Exercise 7

Ab Wheel Rollout How to
Ab Wheel Rollout  thumbnail
5 sets
10 reps
1 min rest
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