Yearlong (Ph IX, W II)

1 Dumbbell Bench Press

Sets: 4 Reps: 15, 12, 10, 8

Grab a dumbbell in each hand and lie back against a flat bench, holding the weights to the sides of your chest. Press the dumbbells straight over your chest and then lower them back to the starting position. Increase the weights each set.


2 Barbell Jump Squat

Sets: 3 Reps: 8-10

Hold a barbell across your back as you would to squat normally. Squat a quarter of the way down and then jump as high as you can.


3 Density Complex

Sets: *See below Reps: 5

*Choose a weight that allows you 10 reps on the alternating overhead press. Now take half of that load and perform five reps with that weight for each exercise. For instance, if you can use 50 pounds for 10 reps on the press, pick up 25-pound dumbbells. 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.

Dumbbell Alternating Overhead Press:
Hold a dumbbell in each hand at shoulder level. Press one dumbbell straight overhead, and then lower it back to the starting position. Now press the other dumbbell and lower it.

Set up a box or aerobics steps so that when you place your foot on the surface your thigh is parallel to the floor. Step up, letting your back leg dangle. Complete all your reps on that leg, and then repeat on the opposite leg.

Dumbbell Row:
Hold a dumbbell in one hand and place your opposite knee and hand on a bench. Let the arm with the weight hang. Retract your shoulder blade and row the weight to the outside of your chest. Complete all your reps and then repeat on the opposite side.


4 Weighted Decline Situp

Sets: As many as needed Reps: 75

Set up as you would for the decline bench press and hold a weight plate behind your head. Squeeze your abs and raise your torso off the bench until you’re sitting upright.

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