Arnold press: 3x8reps. Don’t let the name intimidate you ...

4. Farmers Walks: 3 x 50 yards with heavy dumbbells Week 3, Day 4: 1. Squat Jumps: 5 x 5. 2. Good Mornings: 3 x 8. 3. Reverse Lunges: 3 x 8. 4. Side Plank: 3 x 30 sec each side. Week 4, Day 1: 1. Incline Bench Press: 2 x 10. 2. One Arm Dumbbell Rows: 2 x 10. 3A. Dumbbell Shoulder Press: 2 x 10. 3B. Straight Arm Cable Pulldowns: 2 x 10. 4 ... ................
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