3 Moves for More Muscle: Day II

This DAY II of the 3 Moves for More Muscle Program. You can get the full program here.

For visual demonstration of each exercise, click the link to jump to that exercise in the gallery of all the exercises in the 3 Moves for More Muscle program.

1. Incline Bench Press

Sets: 5
Reps: 5
Adjust a bench to a 30- to 45-degree angle and lie back on it. Grasp the bar with hands just outside shoulder width. Arch your back and tighten your glutes and abs. Plant your feet firmly. Pull the bar out of the rack and lower it to your chest, just below your collarbone. Push your feet into the floor as you press the bar back up. Change the sets and reps according to the directions weekly.

2A. One-Arm Dumbbell Row 

Sets: 5
Reps: 10 (Each side)
Hold a dumbbell in one hand and rest the opposite arm and knee on a bench. Pull the weight up to the outside of your hip and lower it until you feel a stretch in your lat.

2B. Dips

Sets: 5
Reps: As many as possible.
Suspend your body over parallel bars with hands just outside shoulder width. Lower your body until your upper arms are parallel to the floor. If you can’t do at least five reps on each set of dips, perform close-grip pushups instead.

3 Moves for More Muscle: Day I

3 Moves for More Muscle: Day III

3 Moves for More Muscle: Day IV