1 Bench Press

Sets 4: Reps: See Directions

Hold the bar with an overhand, outside-shoulder-width grip. Your shoulder blades should be squeezed together and your back arched. Take the bar out of the rack (you can have a spotter help you) and squeeze it hard. Lower it to just below your sternum and then push your feet hard into the floor to help you press the weight up. When the bar is halfway up, begin flaring your elbows outward to lock it out. Keep your body rigid throughout the lift.

  

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2a Inverted Row

Sets: 2 Reps: 8-12

Lie underneath a bar so you're hanging above the floor (you can set one up in a power rack or use the bar in a Smith machine) and grab it with an overhand, outside-shoulderwidth grip. Allow your body to hang beneath it. Now squeeze your shoulder blades together and pull yourself straight up.

  

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2b Isometric Pushup

Sets: 2 Reps: 15-45 Seconds per Position

Get into pushup position and lower your body until your chest is about an inch off the floor. Hold the position for time. Push yourself halfway up and hold the position again. Push all the way up but keep a slight bend in your elbows and hold. That's one set.

  

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3a Face Pull

Sets: 2 Reps: 8-12

Attach a rope handle to the top pulley of a cable station and grab an end in each hand. Squeezing your shoulder blades together, row the handle to your forehead. Try to pull the rope apart as you row it. Keep your abs tight.

  

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3b Dumbbell Extensal Rotation

Sets: 2 Reps: 8-12 (each side)

Grab a light dumbbell in one hand and lie on your opposite side. Bend your elbow 90 degrees and, keeping it against your side, rotate your forearm backward until it's perpendicular to the floor.

  

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4a Dumbbell Curl Circuit

Sets: 2 Reps: 8 (each position)

Grab a light dumbbell in each hand and hold them with your palms facing down (a reverse curl). Curl for eight reps, then turn your hands so your palms face your sides (a hammer curl). Perform eight reps, and then turn your palms faceup (normal curl). Perform eight reps, then lower the weights while turning your palms toward the floor. Curl them again while turning your palms faceup. Perform eight reps, twisting your wrists as described. Finally, hold the midpoint of the curl (a 90-degree bend) with palms up for 20 seconds. That's one set.

  

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4b Tricep Pressdown

Sets: 2 Reps: 8-12

Attach a rope handle to the top pulley of a cable station. Grab one end of the rope in each hand. Keeping your elbows tight against your sides, straighten your arms, pressing the handle.

  

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5 Palloff Press

Sets: 3 Reps: 5 (each side)

Attach a D-handle to the top pulley of a cable station and hold it with both hands. Press the handle until your arms are straight, resisting the rotation. Hold the position for five seconds.

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