Yearlong Ph II, W II)

1 Incline Bench Press

Sets: 2-4 Reps: Work up to your 3RM

Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Grab the bar with an overhand, shoulder-width grip and lift it off the rack, arching your back. Lower the bar to the upper part of your chest, tucking your elbows near your sides as it comes down. Once the bar touches your chest, push your feet hard into the floor and press the weight up. Perform several low-rep warm-up sets to slowly work up to your three-rep max (3RM), the heaviest weight you can lift for three perfect repetitions. Once you’ve found your 3RM, perform two to four sets with that weight or a load that’s a little lighter.


2A Cable Pull Through

Sets: 3 Reps: 12-15, 8-12, 6

Attach a rope handle to the low pulley of a cable station and straddle it, facing away from the station. Take a few steps forward to put tension on the cable. With your lower back in its natural arch, bend your hips backward, allowing the cable to pull your hands through your legs. Stop when you feel your lower back is about to round.


2B Alternating Dumbbell Press

Sets: 3 Reps: 12-15, 8-12, 6

Hold a dumbbell in each hand and press one arm overhead. Lower the weight and then press the other overhead. Keep your core tight and do not lean to either side.


3a Barbell Shrug

Sets: 3 Reps: 12-15, 8-12, 6

Hold a barbell with an overhand grip, hands about shoulder-width apart. Shrug the bar as high as you can.


3b Reverse Lunge

Sets: 3 Reps: 12-15, 8-12, 6

Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Step back with one leg and lower your body until your front thigh is parallel to the floor.


4 Situp

Sets: As many as needed Reps: 75

Lie on the floor, bend your knees 90 degrees and plant your feet flat. Tuck your chin slightly toward your chest. Raise your arms off the floor so that they’re parallel to your body and pointing toward your feet. Raise your torso off the floor and toward your thighs as far as you can. Perform 75 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.


5 Sprint Interval

Sets: 8-10 Reps: 15 sec on/30 sec rest

Go to a track or get on a treadmill. After a brief warm-up, sprint 15 seconds, and then slow down to a light jog or walk for 30 seconds. Repeat for eight to 10 total sprints (not pictured).

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