1 Squat

Sets: 3 Reps: 8-12, 8-12, 20

Perform two sets of 8-12 reps, and then one set of 20 reps.

Come up under the bar, resting it on your traps, and lift it off the rack. Step backward and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward (A). Bend your hips and knees to lower your body as far as you can (try to squat to where your thighs are below parallel to the floor) (B). Keep your lower back arched.

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2 Romanian Deadlift

Sets: 3 Reps: 8-12, 8-12, 20

Perform two sets of 8-12 reps, and then one set of 20 reps.

Hold a barbell at thigh height with a shoulder-width grip (A). Bend your hips back and then your knees while maintaining the natural arch in your lower back. Keep going until you feel your back is about to lose its arch (B).

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3 Bulgarian Split Squat

Sets: 3 Reps: 8-12 (each leg)

Rest the top of one foot on a bench behind you and balance on the opposite leg [A]. Keeping your torso upright, bend your front knee and lower your body until your back knee touches the floor (but do not rest it) [B]. Take five seconds to lower your knee down. Complete all your reps and then repeat on the opposite leg.

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4 Single-Leg Romanian Deadlift

Sets: 3 Reps: 8-12 (each leg)

Hold a dumbbell in each hand and balance on one leg [A]. Keeping your lower back in its natural arch, bend forward at the hips and lower your torso as far as you can (until you feel you're about to lose the arch) [B]. Complete all your reps and then repeat on the opposite leg.

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5 Standing Calf Raise

Sets: 3 Reps: 15-20

Use a standing calf-raise machine or stand on a step with a dumbbell in one hand as shown here [A]. Lower your heel(s) toward the floor until you feel a stretch in the calf [B].

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6A Russian Twist

Sets: 3 Reps: 15-20 (each side) Rest: 0 seconds

Sit on the floor with a medicine ball or weight plate in your hands [A]. Twist your torso to one side, and then the other [B]. Do not rest after your set; move immediately to the plank.

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6B Plank

Sets: 3 Reps: Hold for 60 sec. Rest: 60 seconds

Get into pushup position on the floor, and then bend your elbows so that your forearms are against the floor. Hold the position for as long as you can (try for at least 60 seconds). Rest after your set, return to the Russian twist.

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