1A ALTERNATING DUMBBELL BENCH PRESS

SETS: 3 REPS: 12 EACH SIDE

Lie on a flat bench with a dumbbell in each hand. Take three seconds to press one weight up and then do the same for the other arm. Lower the first arm while keeping the other locked out. Complete the set, rest 10 seconds, and then go on to the goblet split squat.

  

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1B GOBLET SPLIT SQUAT

SETS: 3 REPS: 15 EACH SIDE

Hold a dumbbell in both hands with your palms around the sides of one of the bell ends, not the handle. Bend one knee and rest the top of that foot on a bench behind you so you're supported on one leg. Lower your body down and then take three seconds to come back up. Complete the set, rest 10 seconds, and then go on to the bentover lateral raise.

  

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1C BENTOVER LATERAL RAISE

SETS: 3 REPS: 8

Bend over at the hips so your torso is about parallel to the floor (keep your lower back arched). Take three seconds to raise the weights out 90 degrees to your sides. Complete the set, rest 45 seconds, and then repeat the circuit. After three circuits, rest for 90 seconds then move on to the rotating dumbbell row.

  

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2A ROTATING DUMBBELL ROW

SETS: 3 REPS: 8

Bend at the hips until your torso is about 30 degrees to the floor (keep your lower back arched). Hold the dumbbells with your palms facing your legs, and then rotate your hands outward as you row them to your sides. Your palms will face forward in the top position. Take three seconds to do the row. Complete the set, rest 20 seconds, and then go on to the dumbbell Romanian deadlift.

  

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2B DUMBBELL ROMANIAN DEADLIFT

SETS: 3 REPS: 15

Rest the weights on the front of your thighs. Keeping your lower back in its natural arch, bend your hips back and then your knees, keeping the weights close to your legs. Continue until you're about to lose the arch, and then take four seconds to come back up. Complete the set, rest 20 seconds, and then go on to the lumberjack press.

  

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2C LUMBERJACK PRESS

SETS: 3 REPS: 10 (each side)

Hold a barbell lengthwise in the center with a hand-overhand grip just above your right shoulder. Take three seconds to press the bar up and over your head, and then lower it to your left shoulder. Complete the set, rest 75 seconds, and then repeat the circuit. After three circuits, rest 60 seconds, and then go on to the Garhammer raise.

  

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3A GARHAMMER RAISE

SETS: 2 REPS: 12

Lie on your back and raise your legs in the air. Take two seconds to raise your hips off the floor and into the air (the range of motion is very short ). Do not let your lower back come up. Complete the set, then go to the goblet squat without rest.

  

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3B DUMBBELL GOBLET SQUAT

SETS: 2 REPS: 10

Hold a dumbbell as you did for the goblet split squat, but stand with your feet about shoulder-width apart. Squat as low as you can. Take four seconds to come back up. Complete the set and then repeat the Garhammer raise without resting.

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