28 Days to Massive Arms Workout Program

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45 min
3
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Routine

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Chest/Shoulders

Exercise

Equipment

Sets

Reps

Rest

Exercise 1 of 3

How To: Incline Dumbbell Bench Press

Equipment

Bench

Sets

Reps

Rest

60 sec

Play How to

*Set an adjustable bench to a 30- to 45-degree angle and lie back against it with a dumbbell in each hand. Press the dumbbells from chest level to straight overhead.

Exercise 2 of 3

Cable Crossover

Equipment

Adjustable Cable Machine, D-Handle Attachment

Sets

Reps

15-20

Rest

60 sec

Play How to

*Grasp a handle in each hand and step forward to put tension on the cables and stretch your pecs slightly. Bring your hands in front of your chest, flexing your pecs, and then extend them out to your sides again.

Exercise 3 of 3

Bent-Over Lateral Raise

Equipment

Dumbbells

Sets

Reps

Rest

60 sec

Play How to

*Hold a dumbbell in each hand and bend your hips back until your torso is parallel to the floor. Raise your arms out 90 degrees to your sides, drawing your shoulder blades together.

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