Yearlong (Ph V-A, W II)

1 Incline Bench Press

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

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 15 reps the first set, 12 reps the second set, 10 reps the third, and then eight reps on the last set. Increase the weight accordingly on each set.


2 Dumbbell Jump Squat

Sets: 3 Reps: 8-10

Hold a dumbbell in each hand and stand with feet shoulder-width apart. Squat down until your thighs are parallel to the floor, and then jump as high as you can. Land with soft knees and immediately begin the next jump.


3 Density Complex

Sets: *See below Reps: 5

* Choose a weight that allows you 10 reps on the shoulder press. 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 press, pick up a 30-pound dumbbell. Perform the exercises back to back without rest for five minutes straight, getting as many sets as you can for each. Then rest 90 seconds to two minutes. Repeat once or twice more.

Dumbbell Shoulder Press
Hold a pair of dumbbells at shoulder height. Squeeze your abs and press the weights straight overhead.

Hold a dumbbell in each hand and stand in front of a bench or step. Step up with your right leg, leaving your left trailing off. Complete all your reps on one leg and then repeat on the other one.

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.


4a Flag

Sets: 4 Reps: 12-15

Lie back on a bench and grab the sides for support by reaching behind your head. Your body should form a straight line. Contract your abs and raise your hips up off the bench so that your legs point into the air. Lower your legs until you’re about to lose the tension in your abs, and then raise them back up.


4b Rainbow

Sets: 4 Reps: 12-15 (each side)

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.

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