This training protocol allows you to hit two opposing muscle groups at the same time.
- Have the weights and benches (if applicable) set up for your second exercise before you begin your first. For the incline press, have your weights for the row right next to the bench, so you can jump right from one to the other.
- For the final exercise, you can either do the crunch and reverse crunch as its own compound set if adding a few extra minutes isn’t an issue for you, or you can switch between the two moves, workout-to-workout.
INCLINE DUMBBELL PRESS
Start: Lie squarely on the incline bench, which should be set at a fairly low angle. Hold the dumbbells just outside your shoulders.
Move: Forcefully press the weights up in an arc until your arms are fully extended above your chest. Reverse the motion, being sure not to overstretch your shoulders by lowering the weights below chest level.
SEATED DUMBBELL PRESS
Start: Sit on a straight-back bench with your feet firmly planted on the floor. Begin with your elbows at shoulder level but slightly forward, forearms angled in slightly so that the inner plates of the dumbbells are directly above your delts.
Move: With your knuckles pointed at the ceiling, push the weights straight up, stopping short of locking out your elbows. Then control the dumbbells all the way down until your upper arms are parallel to the floor or slightly lower, the weights at approximately ear level.
DUMBBELL SHRUG
Start: Garrett finishes off his back with trapezius work. “Shrugs are always last; if I did them in the beginning, it would adversely affect the rest of my strength movements,” he explains. Grasp two heavy dumbbells and stand in a comfortable, shoulder-width stance.
Move: “I hold the dumbbells at my sides, and let them extend as far downward as I comfortably can,” he says. “I’ll let them drop down to my thighs, then I’ll pull my shoulders straight up toward my ears and hold for a two-count before slowly lowering the weights.”
STANDING ALTERNATE DUMBBELL CURL
Start: Stand in front of the mirror and hold two dumbbells at your sides, palms facing your sides.
Move: Keeping your wrists aligned with your forearms, use a full range of motion as you curl one weight at a controlled tempo to your shoulder. Then lower and repeat with the opposite arm. One curl with both arms equals one rep.
LYING DUMBBELL FRENCH PRESS
Start: Lie face-up on a flat bench, holding the dumbbells at arms’ length above you.
Move: Keeping your upper arms as still as possible and hinging just at the elbows, bring the dumbbells down to your forehead, then push them straight back up.
Additional Images
