Yearlong (Ph III, W II)

1 Decline Bench Press

Sets: 2-4 Reps: Work up to your 5RM

Set an adjustable bench to a decline and lie back on it, hooking your feet in the leg braces. Squeeze your shoulder blades together and arch your back. Grab the bar with an outside shoulder-width grip and lower it to your sternum. Press the weight back up. Perform several low-rep warm-up sets to slowly work up to your five-rep max (5RM), the heaviest weight you can lift for five perfect repetitions. Once you’ve found your 5RM, perform two to four sets with that weight or a load that’s a little lighter.


2a Keystone Deadlift

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

Hold the bar at arm’s length and, keeping your lower back arched and chest out, push your hips back and lower the bar until it touches your knees. Keep the bar in contact with your thighs the entire time. Squeeze your glutes and extend your hips to come back up.


2b Dumbbell Overhead Press

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

Hold a dumbbell in each hand at shoulder level. Keeping your abs braced, press the weights straight overhead.


3a Stepup

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

Stand in front of a bench with a dumbbell in each hand. Place one foot on the bench so that your knee is bent 90 degrees and your thigh is parallel to the floor. Drive your foot into the bench and raise yourself up so that you’re standing on the bench with your rear foot hanging off it. Perform all your reps on one leg first, and then switch legs and repeat.


3b Dumbbell Shrug

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

Hold a dumbbell in each hand and let your arms hang at your sides. Shrug your shoulders as high as possible.


4 Decline Situp

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

Set up as you did for the decline bench press. Squeeze your abs and raise your torso off the floor until you’re sitting upright.


5 Jump Rope Intervals

Sets: 8-10 Reps: 20 sec. on/30 sec. off

Jump rope for 20 seconds straight, and then rest 30 seconds. Repeat eight to 10 times (not pictured).

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