T Nation 25th Anniversary Giveaway - Enter Now
Categories: Bigger Stronger Leaner Videos

Tip: Dumbbell and Bench Tri-Set

You'll need a flat bench and two sets of dumbbells: a lighter set and a heavier set. The lighter set will be used for the shoulder exercise; the heavier set will be for the biceps and triceps exercises.

  • A1 Seated Biceps Curl
  • A2 Skull Crusher
  • A3 One-Arm Side-Lying Rear-Delt Flye

Perform 2-4 sets, 8-16 reps per exercise, resting 1-2 minutes before repeating the sequence.

To remain more stable on the bench during the flye, hook one foot around the top of the bench. Keep your down hand on the floor, which requires you to position yourself with the top of the bench under your armpit.

Recent Posts

  • Stuff We Make

Mag-10

2 years ago
  • Bigger Stronger Leaner

Question of Strength 65

Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…

2 years ago
  • Bigger Stronger Leaner

Question of Strength 64

Ask Me Anything I get a lot of great questions in my T Nation Community…

2 years ago
  • Bigger Stronger Leaner

Your Warm-Up Is Killing Your Workout... and Gains

An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…

2 years ago
  • Bigger Stronger Leaner

Assess Your Metabolic State, Dominate Your Workout

Training and Your Metabolic State When I think "workout," I think of speeds. Your metabolic…

2 years ago