28-days-to-lean Meal Plan; Man's Abs thumbnail 28 Days to Six-pack Abs Workout Program; legs-quads-promo thumbnail 28 Days to Massive Legs .
Add size and strength to your biceps and triceps while also building a bigger and stronger chest with this four-week workout plan.
Workout 1: Chest And Triceps. 2 Triceps dip. 3 Hammer-grip dumbbell bench press. 4 Dumbbell triceps extension. 5 Diamond press-up. 1 Pull-up. 2 Chin-up. 3 Barbell biceps curl. 4 Reverse-grip bent-over row.