Exercise I: Lying Superman with Alternating Arms

Sets: 2 Reps: 12 Rest: 45 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. Hold a light dumbbell or weight plate in each hand and lie facedown on the bench. Raise both arms behind you so that they are close to your sides. Now raise one arm straight up in front of you until it's in line with your torso, but hold the other arm where it is (you should look like Superman flying through the air) [1]. Lower that arm back to your side, and then raise the opposite arm [2]. That's one rep.

  

Directions and Phases

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Exercise II: One-Arm Lat Pulldown

Sets: 2 Reps: 15 Rest: 45 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 III: One-Arm Cable Row, Opposite Arm/Leg

Sets: 2 Reps: 10 Rest: 45 Seconds

Attach a D-handle to the low pulley of a cable station and sit facing the machine with your left leg against the foot plate and your right leg bent. Grab the handle with your right hand and allow the tension on the cable to pull your body forward, stretching your lat [1], and then row the handle to the outside of your right hip [2]. Reverse the motion, allowing your right side to rotate toward the cable and stretch. That's one rep. Perform 10 reps, and then switch sides and repeat.

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Directions and Phases

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Exercise IV: Stiff-Legged Deadlift

Sets: 2 Reps: 12 Rest: 45 Seconds

Hold a barbell in front of your thighs with palms facing you [1]. Keeping your lower back in its natural arch, bend at the hips and slightly at the knees and lower your torso until it's nearly parallel to the floor [2]. Extend your hips and knees 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: 10 Rest: 45 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: 10 Rest: 45 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: Triceps Pushdown

Sets: 2 Reps: 10 Rest: 45 Seconds

Attach a straight bar to the top pulley of a cable station. Grab the bar and tuck your elbows tight against your sides (this should put tension on the cable) [1]. Without allowing your elbows to move forward, squeeze your triceps and straighten your arms [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 VIII: Rollouts (high groove)

Sets: 2 Reps: 15 Rest: 45 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: Static Squat

Sets: 2 Reps: Hold for 120 seconds Rest: 45 Seconds

Stand with your feet slightly wider than shoulder-width apart and arms out in front of you. Squat down about halfway and hold the position for 120 seconds [1]. That's one set.

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Directions and Phases

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Exercise X: Bent-Knee Static Oblique

Sets: 2 Reps: Hold for 90 seconds Rest: 45 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 XI: Swiss-Ball Crunch

Sets: 2 Reps: 20 Rest: 45 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