Exercise I: Lying Butterfly

Sets: 2 Reps: 15 Rest: 30 Seconds

Elevate a flat bench or place a board on an incline bench as shown so that when you lie facedown on it, your arms won't touch the floor. Raise both arms behind you so that they are close to your sides, palms facing you [1]. Now rotate your palms so that they face the floor [2], and then raise your arms out to your sides and then overhead until your thumbs touch [3]. Rotate your palms so that they face each other again, and then bring them back to your sides. That's one rep.

  

Directions and Phases

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Exercise II: Reverse-Grip Pulldown

Sets: 2 Reps: 12 Rest: 30 Seconds

Sit at a lat-pulldown station and grab the handle at shoulder width, palms facing you [1]. Pull the bar down to your collarbone [2], and then reverse the motion to return to the starting position (but don't allow the weight you're using to rest on the stack). That's one rep.

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Directions and Phases

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Exercise III: Barbell Curl

Sets: 2 Reps: 10 Rest: 30 Seconds

Hold a bar with hands at shoulder width [1]. Keeping your elbows braced against your sides, curl the bar as high as you can [2]. Reverse the motion to return to the starting position. That's one rep.

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Directions and Phases

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Exercise IV: Seated Dumbbell Curl

Sets: 2 Reps: 12 Rest: 30 Seconds

Set an adjustable bench to an upright angle, grab a dumbbell in each hand, and sit on the bench [1]. Keeping your elbows braced against your sides, curl the weights [2], and then lower them back to the starting position. That's one rep.

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Directions and Phases

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Exercise V: Lying Dumbbell Triceps Extension

Sets: 2 Reps: 12 Rest: 30 Seconds

Hold a dumbbell in each hand and lie back on a bench. Press the weights overhead so that they are directly above your face [1]. Keeping your upper arms in place, bend your elbows and lower the dumbbells behind your head [2]. Reverse the motion to return to the starting position. That's one rep.

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Directions and Phases

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Exercise VI: Dumbbell Kickback

Sets: 2 Reps: 12 Rest: 30 Seconds

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend forward at the hips until your torso is nearly parallel to the floor. Brace your elbows against the sides of your body [1]. Extend both elbows simultaneously, raising the weights behind you [2]. Reverse the motion to return to the starting position. That's one rep.

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Directions and Phases

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Exercise VII: Bent-Knee Hip Extension

Sets: 2 Reps: 15 Rest: 30 Seconds

Lie on your left side and bend your hips and knees 90 degrees [1]. Without moving your hips, rotate your right leg toward the ceiling (it should look somewhat like a dog raising his leg at a fire hydrant) [2]. Reverse the motion to return to the starting position. That's one rep. Complete 12 reps, and then switch legs and repeat.

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Directions and Phases

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Exercise VIII: Rollouts (high groove)

Sets: 2 Reps: 15 Rest: 30 Seconds

Lie on your left side with your left leg straight and your right hip and knee bent 90 degrees, suspended over the floor. You can place your left palm on the floor for support [1]. Keeping your left hip bone in contact with the floor, rotate your hips to your left and extend your right hip so that you're reaching with the right knee, trying to touch it to the floor without losing contact between your left hip bone and the floor [2]. Reverse the motion to return to the starting position. That's one rep. Complete 15 reps, and then switch sides and repeat.

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Directions and Phases

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Exercise IX: Squat

Sets: 2 Reps: 15 Rest: 30 Seconds

Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward [1].Take a deep breath and bend your hips and knees, lowering your body as far as you can [2]. Extend your hips to return to the starting position. That's one rep.

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Directions and Phases

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Exercise X: Dumbbell Split Squat

Sets: 2 Reps: 15 Rest: 30 Seconds

Hold a dumbbell in each hand (or use only your body weight if you're having trouble with the movement) and stand with your right leg a few feet in front of your left [1]. Now bend both knees and lower your body until your right thigh is parallel to the floor (it should look like the second position of a lunge) [2]. Straighten your legs to return to the starting position. That's one rep. Complete all your reps and then switch legs.

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Directions and Phases

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Exercise XI: Bent-Knee Static Oblique

Sets: 2 Reps: Hold for 120 seconds Rest: 30 Seconds

Support yourself on your left elbow and forearm and bend your knees 90 degrees and rest them on the floor. Your body should form a straight line so that your hips are suspended in the air. Hold the position for 90 seconds, and then switch sides and repeat. That's one set.

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Directions and Phases

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Exercise XII: Swiss-Ball Crunch

Sets: 2 Reps: 25 Rest: 30 Seconds

Lie back on a Swiss ball so that your hips are supported and allow your abs to stretch [1]. Tuck your chin to your chest and crunch your rib cage toward your pelvis [2]. Lower your body back to the starting position. That's one rep.

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Directions and Phases