1 Underhand-Grip Barbell Row

Sets: 3 Reps: 8-12

Hold the bar with a palms-up grip. Keep your lower back in its natural arch and bend at the hips until your torso is nearly parallel to the floor. 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 Straight-Arm Pulldown

Sets: 3 Reps: 8-12

Attach a straight bar to the top pulley of a cable station and hold it with arms straight [A]. Contract your lats and pull the bar down to your thighs [B].

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3 Bench Press

Sets: 3 Reps: 8-12

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 Incline Dumbbell Fly

Sets: 3 Reps: 8-12

Set a bench to a 30-45-degree incline and lie back on it with a dumbbell in each hand. Hold the weights over your chest [A] and then open your arms out to your sides, keeping a slight bend in your elbows [B].

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5A Bentover Lateral Raise

Sets: 2-3 Reps: 8-12

Hold a dumbbell in each hand and, keeping your lower back in its natural arch, bend over at the hips so that your torso is nearly parallel to the floor. Allow your arms to hang with palms facing your legs [A]. Contract your upper back and raise the weights out to your sides until your upper arms are parallel to the floor [B]. Do not rest after your set; go immediately to the lateral raise.

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5B Lateral Raise

Sets: 2-3 Reps: 8-12

Hold a dumbbell in each hand with arms at your sides [A]. Raise your arms up at 90 degrees to your torso [B]. Rest after your set, and then return to the bentover lateral raise.

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6A Dip

Sets: 2-3 Reps: 8-12 Rest: 0 seconds

Find parallel dip bars and suspend yourself with straight arms above the bars [A]. Lower your body until your upper arms are parallel to the floor [B]. Do not rest after your set; go immediately to the incline dumbbell curl.

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6B Incline Dumbbell Curl

Sets: 2-3 Reps: 8-12 Rest: 60 seconds

Set a bench to a 30-45-degree incline and lie back on it with a dumbbell in each hand at your side [A]. Keeping your upper arms in place, curl the weights up [B]. Rest after your set, and then return to the dip.

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