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The "Works Forever" Daily Routine

Day 3

1) Overhead Press
Sets: 4 Reps: 8 @ 65%–70% of max

Stand with your feet shoulder-width apart and grab the bar with a grip just wider than shoulder width. Squeeze your shoulder blades together and push your chest out. Press the bar overhead and slightly backward so that it ends up in line with the back of your head.  

2) Dip
Sets: 3 Reps: 12–15

Go to a parallel-bar dip station. Suspend yourself over the bars. Lower your body until your upper arms are parallel to the floor, then push back up.  

3) Pull-Up
Sets: 3–4 Reps: 8–10

Hang from a pull-up bar with your hands outside shoulder width and your palms facing away from you. Pull yourself up until your chin is over the bar.

4a) Barbell Curl
Sets: 3–4 Reps: 10–12

Hold a straight bar with your hands shoulder-width apart. Keeping your elbows braced against your sides, curl the bar to shoulder level.

4b) Dumbbell Shrug
Sets: 3–4 Reps: 10–12

Hold a dumbbell in each hand and allow your arms to hang at your sides with your palms facing each other. Shrug your shoulders as high as you can.  

5a) Hanging Leg-Raise
Sets: 3–4 Reps: 12–15

Grab on to a pullup bar and hang. Raise your legs up as high as you can, allowing your back to round.  

5b) Russian Twist
Sets: 3–4 Reps: 12–15

Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Twist your torso as far as you can to the left and then reverse the motion, twisting as far as you can to the right.