Bodybuilding Tips and Tricks

Close-Grip Bench Press - 3 sets; Rep Scheme: 8, 10, 12
Tricep Pressdowns - 4 sets; Rep Scheme: 10, 12, 12, 15
Reverse-Grip Bench Press - 4 sets; Rep Scheme: 6, 8, 10, 12
Overhead Dumbbell Extension - 4 sets; Rep Scheme: 8, 8, 10, 10

Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.

Barbell Front Raise - 3 sets; Rep Scheme: 12, 10, 8
Reverse-Grip Smith Machine Press - 4 sets; Rep Scheme: 12, 10, 8 , 6
Upright Cable Row - 3 sets; Rep Scheme: 10-12 reps per set
(compound set with)
Dumbbell Lateral Raise - 3 sets; Rep Scheme: 10-12 reps per set

Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets or 5-10 minutes of cardio (or both) before beginning the first exercise.

Overhead Barbell Press - 4 sets; Rep Scheme: 6, 8, 10, 12
Dumbbell Shoulder Press - 4 sets; Rep Scheme: 6, 8, 10, 12
Wide-Grip Upright Row - 4 sets; Rep Scheme: 8, 8, 12, 12
Bent-Over Lateral Raise - 4 sets; Rep Scheme: 12, 12, 15
Dumbbell Lateral Raise - 4 sets; Rep Scheme: 6, 12, 12

Rest time between sets: 1-2 minutes
Be sure to do 1-2 warmup sets before beginning the first exercise.