Workout Plans
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Per Bernal / M+F Magazine
Per Bernal / M+F Magazine

Day 3 : Day 2

Equipment X

Exercise 1

45-Degree Incline DB Press You'll need: Dumbbells How to
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3 sets
8 reps
90 Sec rest
Perform the incline press for the first set; do the flat dumbbell press for the last two.

Exercise 2

Plyo Pushup You'll need: No Equipment How to
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3 sets
6 reps
60 Sec rest

Exercise 3

10– to 20-Degree Incline Bench Press You'll need: Barbell How to
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2 sets
5-6, 7-9 reps
60 Sec rest

Exercise 4

Frog Stand How to
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4 sets
10 Sec reps
60 Sec rest

Exercise 5

Incline cable flye You'll need: Adjustable Cable Machine How to
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1 sets
12-15 reps
60 Sec rest

Exercise 6

Low Incline Rear Delt Flye You'll need: Cable Machine How to
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4 sets
12-15 reps
45 Sec rest

Exercise 7

Dumbbell Clean and Press You'll need: Dumbbells How to
CrossFit-Inspired Challenges: The dumbbell complex to torch every muscle thumbnail
3 sets
12,10,8 reps
90 Sec rest
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