Workout Plans
Mass-Phil-Heath-Bench-Dumbbells thumbnail
PAVEL YTHJALL / M+F Magazine
PAVEL YTHJALL / M+F Magazine

Day 1 : Chest and Shoulders

Equipment Yes

Exercise 1

Pushup How to
Pushup  thumbnail
1 sets
20 reps
60-90 sec rest

Exercise 2

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
4 sets
12, 10, 8, 6 reps
60-90 sec rest

Exercise 3

Weighted Dip
exercise image placeholder
3 sets
10, 8, 6 reps
60-90 sec rest

Exercise 4

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
4 sets
12, 10, 8, 6 reps
60-90 sec rest

Exercise 5

Incline Dumbbell Flye You'll need: Dumbbells How to
Incline Dumbbell Flye  thumbnail
3 sets
10, 8, 6 reps
60-90 sec rest

Exercise 6

Seated Dumbbell Press How to
Mass Gains - Seated Dumbbell Press thumbnail
4 sets
12, 10, 8, 6 reps
-- rest

Exercise 7

Barbell Lateral Raise
exercise image placeholder
3 sets
10, 8, 6 reps
-- rest

Exercise 8

Chest-supported Rear-delt Raise You'll need: Bench, Dumbbells How to
Chest Supported Rear Delt Raise  thumbnail
3 sets
10, 8, 6 reps
60-90 sec rest
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