Three workouts per week for 30 days. Get the complete plan from humanfitproject at mensfitness.com/monster 1. Flat bench press: 3 sets of 4-6 2. Incline DB press: 3 sets of 8-10 3. DB shoulder press: 3 sets of 4-6 4. BB wide-grip upright row: 3 sets of 8-10 5. DB lying tricep extension: 3 sets of 4-6 6. Weighted dip: 3 sets of 8-10 Rest 60 seconds between sets | Men’s Journal Fitness
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