Yearlong (Ph III, W III)

1 Rack Pull

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

Set up a barbell on the pins of a power rack (you can use boxes or rubber mats too, as shown here) so that it rests at mid-shin level. Stand with your feet about shoulder-width apart and your toes facing straight ahead. Bend down and grab the bar with an outside-shoulder-width, palms-down grip. The bar should touch your shins. Keeping your lower back in its natural arch, drive with your legs and push your hips forward, lifting the bar as you rise until it’s in front of your thighs. Keep the bar close to your body at all times. 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.


2 Weighted Dip

Sets: As many as needed Reps: 55

Attach a weighted belt around your waist or hold a weight plate between your feet. Stand between two parallel bars and grab each with an overhand grip. Straighten your arms so that you’re suspended over the bars. Now bend your elbows and lower your body until your upper arms are parallel to the floor. Reverse the motion to return to the starting position. Perform 55 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.


3 Density Complex

Sets: See below* Reps: 5

*Choose a weight that allows you 10 reps on the reverse lunge. Now take half of that load and perform five reps with that weight for each exercise. For instance, if you can use 60 pounds for 10 reps on the lunge, pick up a 30-pound dumbbell. Perform the exercises back to back without rest for four minutes straight, getting as many sets as you can for each. Then rest 90 seconds to two minutes. Repeat once or twice more.

Reverse Lunge:

Stand with your feet shoulder-width apart and holding a dumbbell in each hand. Step back with one leg and lower your body until your front thigh is parallel to the floor. Complete five reps on one leg, and then switch legs and repeat.

Dumbbell Row:

Hold a dumbbell in one hand and rest your opposite hand and knee on a bench for support. Allow the arm holding the weight to hang straight down. Keeping your lower back flat, row the weight to the side of your chest. Complete five reps on one side, and then switch sides and repeat.

Incline Dumbbell Press:

Set an adjustable bench to a 30-to 45-degree incline, grab a dumbbell in each hand, and sit back on the bench, holding the dumbbells at shoulder level. Press the weights overhead. Complete five reps.


4a Rainbow

Sets: 4 Reps: 12-20

Lie on your back with your legs raised 90 degrees. Keeping your back on the floor, rotate your hips so that your legs touch the floor to your right side, and then the left. That’s one rep.


4b Side Bend

Sets: 4 Reps: 8-10

Hold a dumbbell in one hand and let your arm hang at your side. Bend to the side that’s holding the weight. Do not rotate your torso.

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