1a PARALLEL GRIP CHINUP

SETS: 2 REPS: 5-7 REST: 90 SEC.

Grab parallel chinup bars (or hook a parallel-grip handle over a chinup bar) so that your palms face each other and hang. Pull yourself up until your chin is over the bar.

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1b DUMBBELL OVERHEAD PRESS

SETS: 2 REPS: 5-7 REST: 90 SEC.

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

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2a PARALLEL GRIP CHINUP

SETS: 1 REPS: 8-10 REST: 0 SEC.

Repeat the parallel-grip chinup, but this time perform 8 to 10 reps.

Grab parallel chinup bars (or hook a parallel-grip handle over a chinup bar) so that your palms face each other and hang. Pull yourself up until your chin is over the bar.

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2b STRAIGHT-ARM PULLDOWN

SETS: 1 REPS: 9-12 REST: 90 SEC.

Attach a straight bar to the top pulley of a cable station and hold it with arms straight. Contract your lats and pull the bar down to your thighs.

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3a DUMBBELL OVERHEAD PRESS

SETS: 1 REPS: 8-10 REST: 0 SEC.

Repeat the dumbbell overhead press, this time performing eight to 10 reps.

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

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3b CABLE LATERAL RAISE

SETS: 1 REPS: 9-12 REST: 90 SEC.

Attach D-handles to the low pulleys of facing cable stations and grab them. Stand between the machines so that there is tension on both cables. Raise your arms up until they're parallel to the floor.

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4a INCLINE HAMMER CURL

SETS: 3 REPS: 6-8, 9-11, 12-14

Set a bench to a 45- to 60- degree angle and lie back against it with a dumbbell in each hand. Allow your arms to hang with palms facing each other. Without letting your upper arms come forward, curl the weights up.

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4b DIP

SETS: 2 REPS: 6-10 REST: 0 SEC.

Suspend your body over parallel bars. Now bend your elbows and lower your body until your upper arms are parallel to the floor.

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4c OVERHEAD CABLE TRICEPS EXTENSION

SETS: 2 REPS: 10-12 REST: 60 SEC.

Attach a rope handle to the top pulley of a cable station, grab an end in each hand, and turn so you're facing away from the station. Step forward, allowing the cable to pull your arms over your head, and bend your elbows (there should now be tension on the cable). Keep your balance and extend your elbows, straightening your arms completely.

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