1 Shoulder Press

Sets 4: Reps: See Directions

Stand with your feet shoulder-width apart and hold the bar with a slightly wider-than-shoulder-width grip. Press the bar overhead. When the bar passes your head, press it up and slightly backward so that it ends up in line with the back of your head.

  

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2a Chinup

Sets: 2 Reps: 8–12

Hang from a chinup bar with hands shoulder-width apart and palms facing you. Pull yourself up until your chin is over the bar. If this is too difficult, perform the movement on a lat-pulldown machine.

  

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2b Off-Set Medicine Ball Pushup

Sets: 2 Reps: 8–12 (each side)

Get into pushup position and place one hand on a medicine ball. Perform a pushup, and then roll the ball to the other hand and perform another rep.

  

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3a One-Arm Standing Cable Row

Sets: 2 Reps: 8–12 (each side)

Attach a D-handle to the low pulley of a cable station and stand back from it in a staggered stance. Row the handle to your side.

  

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3b Scaption Shrug

Sets: 2 Reps: 8–12

Hold a dumbbell in each hand and raise your arms in front of you at a 45-degree angle to your body. At the top, shrug your shoulders.

  

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4a Barbell Curl

Sets: 2 Reps: 8–12

Hold a barbell with a palms-up, shoulder-width grip, and curl it up. Do not let your upper arms move forward as you lift.

  

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4b Incline Dumbbell Triceps Circuit

Sets: 2 Reps: 8 in each position

Set an adjustable bench to 30–45-degree incline and lie back on it with a light dumbbell in each hand. Hold the weights straight overhead with palms facing in front of you, and then bend only at the elbows to lower them to your chest. Perform eight reps, and then turn your wrists so your palms face each other. Perform eight reps, and then push the weights together, squeezing them over your chest, and press them overhead. Perform eight reps. That’s one set.

  

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5 Plank To Pushup Circuit

Sets: 2 Reps: See below

Get into pushup position and bend your elbows 90 degrees so that your forearms rest on the floor. Hold for 15–20 seconds, and then walk your hands back up into pushup position. Perform five to eight pushups. Return again to the plank position and hold. That’s one set.

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