WORKOUT III

1 Sumo Deadlift

Sets: 3 Reps: 3 Rest: 180-300 sec.

Stand with your feet outside shoulder width with your toes pointed outward 45 degrees and your chest out. Squat down and grab the bar with a slightly outside shoulder-width, palms-down grip [A]. Keeping your lower back in its natural arch, drive your heels into the floor and push your hips forward, lifting the bar as you rise until it's in front of your thighs [B]. Reverse the motion and return the bar to the floor. That's one rep.

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2 Good Morning

Sets: 3 Reps: 6 Rest: 120 sec.

Squeeze your shoulder blades together and support the bar on your traps or rear delts. Lift the bar off the supports of the squat rack and step back [A]. Tighten your abs and bend your hips as far back as possible and lower your torso until you feel your lower back is about to round-you must keep the arch in your lower back at all times [B]. Contract your glutes and push your hips forward to return to the starting position. That's one rep.

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3 Bulgarian Split Squat

Sets: 3 Reps: 8-10 Rest: 120 sec.

Stand a few feet in front of a bench with your back to it, bend one knee, and rest the top of your foot on the bench [A]. Keeping your torso upright, bend your opposite knee and lower your body until your rear knee touches the floor [B]. Reverse the motion to return to the starting position. That's one rep. Complete all your reps on that leg, then switch legs and repeat.

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4 Single-Leg RDL

Sets: 3 Reps: 10 Rest: 90 sec.

Hold a dumbbell in one hand and balance on the opposite foot [A]. Keeping the arch in your lower back, bend your hips and knee and lower your torso as far as you can to the floor [B]. Reverse the motion to return to the starting position. That's one rep. Complete all the prescribed reps, and then repeat on the opposite side.

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5 Split-Stance Cable Chop

Sets: 3 Reps: 8-10 Rest: 60 sec.

Attach a rope handle to the top pulley of a cable station. Grab an end of the rope in each hand and stand to the side of the machine. Kneel down in a lunge position [A]. Keep your abs tight and pull the rope diagonally downward with one hand across your body as far as you can, and then press the handle forward with the other hand [B]. Reverse the motion to return to the starting position. That's one rep. Face the opposite direction on your next set.

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WORKOUT IV

1 Chinup

Sets: 4 Reps: 6-8 Rest: 120 sec.

Grab onto a pullup bar with palms facing toward you and hands at about shoulder width. Allow your body to hang [A]. Pull yourself up until your collarbone touches the bar and your shoulder blades are squeezed together [B]. Lower yourself back to the starting position. That's one rep.

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2 Incline Dumbbell Press

Sets: 3 Reps: 6-8 Rest: 120 sec.

Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and sit on the bench, holding the weights at the sides of your chest [A]. Press the dumbbells straight overhead [B]. Lower the weights back to the starting position. That's one rep.

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3 Single-Arm Shoulder Press

Sets: 3 Reps: 8 Rest: 120 sec.

Hold a dumbbell in one hand at shoulder level [A]. Keeping your torso straight and your glutes tight, press the weight overhead [B]. Lower the weight back down. That's one rep.

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4a Barbell Curl

Sets: 3 Reps: 8-10 Rest: 60 sec.

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

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4b Dumbbell External Rotation

Sets: 3 Reps: 12 Rest: 60 sec.

Grab a dumbbell and sit on a bench with your knee raised. Place your elbow on your knee so that your forearm is level with the floor [A]. Rotate your forearm backward until it points to the ceiling [B]. Reverse the motion to return to the starting position. That's one rep.

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5 Swiss-Ball Jackknife

Sets: 3 Reps: 10 Rest: 60 sec.

Get into pushup position, resting your feet on a Swiss ball [A]. Contract your abs and roll the ball toward your arms until your knees nearly touch your chest [B]. Reverse the motion until you are back in pushup position. That's one rep.