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: Wide-Grip Lat Pulldown

Sets: 2 Reps: 12 Rest: 30 Seconds

Sit at a lat-pulldown station and grab the handle outside shoulder width [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: One-Arm Lat Pulldown

Sets: 2 Reps: 15 Rest: 30 Seconds

Attach a D-handle to the pulley of a pulldown station and sit facing the machine. Grab the handle with one hand with your arm extended overhead so that you feel tension on the cable [1]. Pull the handle straight down and to the side until your elbow ends up at your side [2]. Reverse the motion to return to the starting position. That's one rep. Perform 12 reps, and then switch arms and repeat.

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Directions and Phases

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Exercise IV: Wide-Grip Cable Row

Sets: 2 Reps: 12 Rest: 30 Seconds

Sit at a cable station with your knees slightly bent and your torso perpendicular to the floor. Grab the bar with a wider than shoulder-width grip [1], and row it to your lower abdomen [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 V: Straight-Bar Cable Curl

Sets: 2 Reps: 12 Rest: 30 Seconds

Hold the bar with an underhand shoulder-width grip [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 VI: 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 VII: Bench Dip

Sets: 2 Reps: 15 Rest: 30 Seconds

Place your hands behind you on a bench and rest your feet on the floor [1]. Bend your elbows and lower your body until your upper arms are parallel to the floor [2]. Push yourself back up to the starting position. That's one rep.

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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: Dumbbell Split Squat

Sets: 2 Reps: 15 Rest: 45 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 X: Bent-Knee Static Bridge

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

Get into pushup position, and then bend your elbows 90 degrees so that your forearms are resting on the floor. Bend your knees as well so that they rest on the floor to support you. Your body should form a straight line. Hold the position for 90 seconds. That's one set.

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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