Workout IV

1 Deadlift

Sets: 5 Reps: 5 Rest: 120 sec.

Stand with your feet about hip-width apart, your toes facing straight ahead. Squat down and grab the bar with an outside-shoulder-width, palms-down grip [1]. Keep your lower back in its natural arch, and drive your heels into the floor and push your hips forward, lifting the bar as you rise until it's in front of your thighs [2]. Reverse the motion and return the bar to the floor. That's one rep.

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2A Push Press

Sets: 4 Reps: 4 Rest: 90 sec.

Stand with your feet shoulder-width apart, holding a barbell at shoulder level. Dip your knees, as if you were about to jump [1], and then explosively straighten your legs, pressing the weight straight overhead [2]. Reverse the motion to return to the starting position. That's one rep.

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2B Neutral-Grip Pullup

Sets: 4 Reps: 4 Rest: 90 sec.

Hook a V-bar handle onto a pullup bar and allow your body to hang [1]. Squeeze your shoulder blades together and pull yourself up until your collarbone touches the handle [2]. Lower yourself back down. That's one rep.

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3A Dumbbell Step Up

Sets: 3 Reps: 8-10 Rest: 60 sec.

Stand behind a bench (or box) with a dumbbell in each hand. Place one foot on the bench so that your knee is bent 90 degrees and your thigh is parallel to the floor [1]. Drive your foot into the bench and raise yourself up so that you're standing on the bench with your rear foot hanging off it [2]. Reverse the motion to return to the floor. That's one rep. Complete all your reps on one leg first, and then switch legs and repeat.

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3A Dumbbell Step Up

Sets: 3 Reps: 8-10 Rest: 60 sec.

Stand behind a bench (or box) with a dumbbell in each hand. Place one foot on the bench so that your knee is bent 90 degrees and your thigh is parallel to the floor [1]. Drive your foot into the bench and raise yourself up so that you're standing on the bench with your rear foot hanging off it [2]. Reverse the motion to return to the floor. That's one rep. Complete all your reps on one leg first, and then switch legs and repeat.

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3B Turkish Get Up

Sets: 3 Reps: 4 Rest: 60 sec.

Hold a dumbbell in one hand and lie on your back on the floor. Hold the dumbbell straight overhead [1], and then begin standing up, keeping the weight up the entire time [2]. Reverse the motion to return to the floor. That's one rep.

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