Phase 1: Weeks 1-4

Day 1

Dumbbell Single-Arm Bench Press

Lie on your back on a bench with a heavy dumbbell in one hand along the side of your chest, palm facing in. Hold your opposite arm straight out to the side for balance.

Push the weight up so your arm is straight above your chest. Pause, then slowly lower the weight to the starting position.



The plan: Do five to seven repetitions with each hand. Complete four sets, resting 2 minutes after each set.



Dumbbell Incline Bench Press

Lie faceup on an incline bench and hold a pair of heavy dumbbells along the outsides of your chest with a neutral grip (palms facing in). Slowly press the weights straight above your chest. Pause, then lower them to the starting position.



The plan: Perform six to eight repetitions. Do three sets and rest 2 minutes after each set.

Dumbbell Incline Fly

Lie on an incline bench and hold a pair of dumbbells over your chest with your arms straight, palms facing forward. Keeping your palms forward, slowly sweep your arms down and out to your sides in an arc until the weights are level with your chest.



Pause, then reverse the motion until the weights are once again above you.



The plan: Perform this exercise as a superset with the next move. That is, do eight to 12 repetitions of the dumbbell incline fly, then immediately move to the parallel-bar dip.

Parallel-Bar Dip

Grab parallel dip bars and lift yourself so your arms are straight. Keeping your elbows tucked close to your body, slowly lower yourself by bending your elbows until your upper arms are parallel to the floor.



Pause, then push yourself up to the starting position.



The plan: Do as many reps as you can, then rest for 3 minutes and repeat the superset one time, performing a total of two sets of each exercise.