Yearlong (Ph IV, W II)

1 High Incline Bench Press

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

Set an adjustable bench to a 60-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 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.


2 Romanian Deadlift

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

Hold a barbell in front of your thighs with a shoulder-width grip. Bend your hips and then your knees while maintaining the natural arch in your lower back, and lower your torso until you feel the arch in your lower back is about to be lost. Keep the bar pulled close to your body at all times.


3 Dumbbell Row

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

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.


4 Walking Lunge

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

Step forward with one leg and lower your body until your front thigh is parallel to the floor. Your shin and thigh should form a 90-degree angle. Your back leg should be bent so that your knee hovers about two inches from the floor. Push off from your front leg and step forward with your other leg.


5 Situp

Sets: As many as needed Reps: 70 total

Lie on your back on the floor with your knees bent 90 degrees. Interlace your fingers and cup the back of your head. Sit up all the way. Perform 70 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.


6 Sprint

Sets: 8-10 Reps: 30 seconds on/20 seconds off

Get on a treadmill or go to a track and sprint at the fastest pace you can maintain for 30 seconds and then rest 20 seconds. That’s one set. Repeat for eight to 10 sprints. (not shown)

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