Exercise Breakdown
| # | Exercise | Sets | Reps | Rest |
|---|---|---|---|---|
| 01 | Barbell Bench Press Primary strength lift | 4 | 5–8 | 2–3 min |
| 02 | Overhead Press | 3 | 6–10 | 2 min |
| 03 | Incline Dumbbell Press | 3 | 8–12 | 90 sec |
| 04 | Lateral Raise | 3 | 12–15 | 60 sec |
| 05 | Cable Tricep Pushdown | 3 | 10–15 | 60 sec |
| 06 | Overhead Tricep Extension | 2 | 10–12 | 60 sec |
How to read this: Rest times apply between sets of the same exercise. On compound lifts, use the lower end of the rep range as you increase weight, and the higher end as you master the movement.