WORKOUT VIDEO: Perfect Workout Day 1

The Perfect Workout is a 3-day routine that builds muscle, improves mobility, and protects your joints. In this video training director Sean Hyson demonstrates the workout for day 1. For the full program including extended instructions, go to MENSFITNESS.com/PerfectProgram
 
Or for an aggressive fat-loss solution. Download our blueprint to the perfect body: The 21-Day Shred. Available for iPhone and iPad devices. For non-iOS users, get a copy of the PDF.
 
1A. BENCH PRESS
Sets: 6
Reps: 5, 5, 5, 5, 5, as many as possible
Rest: 120–180 sec.

1B. PUSHUP
Sets: 2
Reps: 10

1C. FACE-PULL
Sets: 2
Reps: 20

2A INCLINE DUMBBELL ROW ISO-HOLD
Sets: 4
Reps: Hold for 30–60 sec.
Rest: 0 sec.

 
2B. INCLINE DUMBBELL ROW
Sets: 4
Reps: 20
Rest: 0 sec.
 
2C. BENTOVER LATERAL RAISE
Sets: 1
Reps: 12–15
Rest: 90–120 sec.
 
3 WIDE-GRIP PUSHUP
Sets: 1
Reps: 50–100
Rest: As needed
 
4 TRICEPS PUSHDOWN
Sets: 1
Reps: 100–150
Rest: As needed