Yearlong (Ph VIII, W II)

1 Close-Grip Incline Bench Press

Sets: 2-4 Reps: 5RM

Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Grab the bar with an overhand grip, hands inside shoulder width. 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.


2a Single-Leg Romanian Deadlift

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

Hold a dumbbell in each hand and let them hang against the front of your thighs. Bend your right knee so that your lower leg is suspended behind you. Keeping your lower back in its natural arch, bend your hips back and bend your left knee to lower your body as far as you can. Perform all your reps on one side, and then switch sides and repeat.


2b Dumbbell Shrug

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

Hold a dumbbell in each hand and let your arms hang at your sides. Shrug your shoulders as high as possible.


3a Reverse Lunge

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

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.


3b Alernating Dumbbell Overhead Press

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

Hold a dumbbell in each hand at shoulder level. Press one dumbbell overhead, and then lower it and press the other one.


4 Cable Ab Pulldown

Sets: 4 Reps: 12-15, 8-12, 6, 10

Attach a rope handle to the top pulley of a cable station and grab an end in each hand. Hold the handle around the back of your neck. Contract your abs and bend forward, lowering your torso as far as you can.


5 Treadmill Sprint

Sets: 10 Reps: Sprint for 30 sec.

Get on a treadmill and sprint for 30 seconds. Then walk 30 seconds. Repeat for 10 total sets.

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