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The Best of Both Worlds (Workout Routine)

Day 3 Exercise 1

Bench Press

Reps: Work up to a 5-rep, 3-rep, or 1-rep max

Grab 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.

Day 3 Exercise 2

Lateral Crawl

Reps: 10 (each side)

Get into push-up position and walk your left foot out while bringing your right hand next to your left. Now move your left hand out and bring your right leg in. Continue until you’ve moved 10 paces to the left and then repeat to the right.

Day 3 Exercise 3

Chest-Supported Row

Reps: 10 (each side)

Adjust a bench to a 30-degree incline and lie facedown with a dumbbell in each hand. Contract your lats and biceps to pull the dumbbells to your sides.