1 Bentover Row

Sets: 5 Reps: 5-6

Hold the bar with a palms-down grip. Keep your lower back in its natural arch and bend at the hips until your torso is nearly parallel to the fl oor. Let the bar hang straight down (A), and then row it to your chest as you squeeze your shoulder blades together (B).

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2 Chinup

Sets: 3 Reps: 6-8

Hold the bar with a shoulderwidth grip, palms facing you (A). Pull yourself up until your chin is over the bar (B). Take five seconds to lower yourself back down.

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3 Bench Press

Sets: 5 Reps: 5-6

Keep you lower back arched and your shoulder blades squeezed together and hold the bar at eye level (A). Lower the bar, tucking your elbows about 45 degrees to your sides, until it touches the lower part of your chest (B) and then press it back up.

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4 V-Bar Gironda Dip

Sets: 3 Reps: 8-10

Find V-shaped dip bars or use a dip station with rotating handles and adjust them to the widest setting. Suspend yourself with straight arms above the bars, chin tucked to your chest and elbows pointing out (A). Lower your body until your upper arms are parallel to the floor (B).

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5 Neutral-Grip Shoulder Press

Sets: 3 Reps: 8-10

Hold a dumbbell in each hand at shoulder level with your palms facing each other (A). Press the weights straight overhead (B).

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6A Triceps Pushdown

Sets: 2-3 Reps: 8-10

Attach a straight or cambered (curved) bar to the top pulley of a cable station. Tuck your elbows against your sides and grab the bar with a palms-down grip (A). Extend your elbows (B). Do not rest after your set; go immediately to the barbell curl.

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6B Barbell Curl

Sets: 2-3 Reps: 8-10

Keep your elbows tucked against your sides (A) and curl the weight up (B). Rest after your set and then return to the triceps pushdown.

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