1A Alternating Dumbbell Bench Press
Sets: 2 Reps: 8 (each arm) Tempo: 30X Rest: 60 Seconds
Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells at the sides of your chest. Press one weight straight up [1], and then lower it back to your chest. Now press the other weight [2], and lower it back down. That’s one rep.
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1B Bulgarian Split Squat
Sets: 2 Reps: 8 (each leg) Tempo: 30X Rest: 60 Seconds
Stand a few feet in front of a bench, bend one knee, and rest the top of your foot on the bench [1]. Keeping your torso upright, bend your opposite knee and lower your body until your rear knee touches the floor (but do not rest it on the floor) [2]. Reverse the motion to return to the starting position. That’s one rep. Complete all your reps on that leg and then switch legs and repeat.
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2A Seated Cable Row
Sets: 2 Reps: 8 Tempo: 311 Rest: 60 Seconds
Attach a straight bar to the pulley of a cable station and sit down in front of it. Grab the handle with an overhand, shoulder-width grip, and pull it toward you just enough so that there is tension on the cable [1]. Now row the bar to the lower part of your chest [2], and then reverse the motion to return to the starting position. That’s one rep.
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2B Lateral Raise w/ External Rotation
Sets: 2 Reps: 8 Tempo: 311 Rest: 60 Seconds
Hold a light dumbbell in each hand and bend your elbows 90 degrees [1]. Raise the weights out to your sides until your upper arms are parallel to the floor [2]. Now rotate your shoulders back so that your knuckles face the ceiling [3]. Reverse the motion to return to the starting position. That’s one rep.
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3 Kneeling Medicine Ball Reverse Woodchop
Sets: 2 Reps: 10 Tempo: 311 Rest: 60 Seconds
Hold a medicine ball with both hands and get into a lunge position, resting your back knee on the floor. Hold the ball on a 45-degree angle in front of your body so that it’s closest to the hip of the rear leg [1]. Now swing the ball diagonally and upward over your opposite shoulder (do not let go) [2]. Reverse the motion to return to the starting position. That’s one rep. Complete all your reps on one side, and then switch legs and sides and repeat.
Back to the Beginning of Phase VIII
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