Yearlong (Ph VII, W II)

1 Decline Bench Press

Sets: 2-4 Reps: Work up to a 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 Shrug

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

Hold the bar with hands shoulder-width apart and shrug your shoulders as high as you can.


3a Dumbbell Lunge

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

Stand with your feet shoulder-width apart and hold a dumbbell in each hand. Step forward with one leg and lower your body until your front thigh is parallel to the floor.


3b Walking Dumbbell Shoulder Press

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

Hold a dumbbell in each hand at shoulder level. Begin walking and press the dumbbells overhead. Continue pressing and walking until you’ve done the prescribed reps.


4 Weighted Decline Situp

Sets: As many as needed Reps: 65 total

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


5 Jump Rope Intervals

Sets: 10-12 Reps: 15 sec. on/30 sec. off

Jump for 15 seconds, then rest 30. Repeat for 10-12 total sets.

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