Yearlong (Ph X-A, W II)

1 Weighted Dip

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

Wear a weighted belt or hold a dumbbell between your feet and go to a parallel-bar dip station. Suspend yourself over the bars. Lower your body until your upper arms are parallel to the floor and then push 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 Side Lunge

Sets: 3 Reps: 8-12

Hold a dumbbell in each hand and take a wide step to the left with your left foot. Bend your left knee while keeping the right knee straight, and lower your body as far as you can. Repeat on the other side.


2b Swiss-Ball Pushup

Sets: 3 Reps: 8-12

Get into pushup position with your hands resting on a Swiss ball. Keeping your entire body in a straight line, bend your arms and lower your chest down to the ball. Pause, and push yourself back up.


3a One-Arm Row

Sets: 3 Reps: 8-12

Grab a dumbbell in one hand, and rest one hand and one knee on a bench. Let your arm hang straight down. Keeping your lower back in its natural arch, row the weight until it touches your side. Reverse the motion to return to the starting position. Perform all your reps with one arm first, and then switch arms and repeat.


3b Dumbbell Shrug

Sets: 3 Reps: 8-12

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


4a Weighted Back Extension

Sets: 3 Reps: 8-12

Hold a weight plate in front of your chest or behind your head and lock your legs into a back extension apparatus. Allow your torso to bend forward so that your hips are bent almost 90 degrees, but don’t lose the natural arch in your lower back. Extend your back so that your body forms a straight line.


4b Hatfield Back Raise

Sets: 3 Reps: 8-12

Hold a weight plate against your chest and kneel over a bench so your belly is supported. Allow your upper back to round so your torso hangs toward the floor. Now extend your spine fully.


5 Cable Ab Pulldown

Sets: 4-5 Reps: 15-20

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.

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