1 DUMBBELL BENCH PRESS

SETS: 4-5 REPS: 8-10

Grab a dumbbell in each hand and lie back on a flat bench, holding the weights to the sides of your chest. Press the dumbbells straight over your chest.

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2a BENTOVER ROW

SETS: 3-4 REPS: 10-12

Hold a barbell in front of your thighs and lower your torso until it's parallel to the floor, keep your lower back in its natural arch. Row the weight up until it touches your belly.

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2b MEDICINE-BALL PUSHUP

SETS: 3-4 REPS: 8-10

Place a medicine ball on the floor and rest one hand on it. Perform pushups. Complete all your reps on one side and then repeat on the opposite side.

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3a DIP

SETS: 3-4 REPS: 8-10

Go to a parallel-bar dip station and suspend yourself over the bars. Lower your body until your upper arms are parallel to the ..loor. If that's too hard, perform dips with your hands on a bench and legs straight in front of you.

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3b REVERSE LUNGE WITH MED-BALL PRESS AND ROTATION

SETS: 3-4 REPS: 10 (each side)

Hold the ball to your chest and step back with one leg into a lunge. Press the ball in front of you at the same time. Rotate in the direction of your front leg. Come back and repeat on the opposite leg.

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4a ONE-ARM PLANK ROW

SETS: 3-4 REPS: 10-12

Hold a dumbbell in one hand and place the opposite hand on the end of a bench. Spread your legs so that you have a strong base and keep your body straight. Row the weight to your hip. Complete your reps on that side and repeat on the opposite side. Afterward, go immediately to the dumbbell floor press.

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4b DUMBBELL FLOOR PRESS

SETS: 3-4 REPS: 10-12

Lie on your back on the floor with a dumbbell in each hand. Lower your arms until your triceps touch the floor. Press the weights up. Complete your reps and then go immediately to the split-stance wide curl.

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4c SPLIT-STANCE WIDE CURL

SETS: 3-4 REPS: 10-12 (each arm)

Hold the dumbbells and stand with one leg in front of the other so you're stable. Move your arms out a bit, away from your torso, and curl one arm at a time. Complete your reps and then go immediately to the modified Turkish getup (the last move in this circuit).

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4d MODIFIED TURKISH GETUP

SETS: 3-4 REPS: 5 (each side)

Hold a weight in your right hand and lie on the floor with your right leg bent and foot flat on the floor. Your left leg should be straight and your left arm angled 45 degrees to your side. Now, raise your torso off the floor, keeping your right arm straight overhead, and bridge up with your hips. Complete all your reps on one side and then switch sides and repeat. Rest as needed and then go back to the one arm plank row.

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5a SQUAT TO FACE PULL

SETS:5 REPS: 30 SEC. ON, 30 SEC. OFF

Attach a rope handle to the top pulley of a cable station (if the height is adjustable, move it to hip level) and grab an end in each hand. Squat down as low as you can while keeping your back flat, and then come back up and pull the handle to your face. Use a weight you could perform 20 reps with and perform reps for 30 seconds straight. Then rest 30 seconds.

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5b T PUSHUP

SETS:5 REPS: 30 SEC. ON, 30 SEC. OFF

Hold a dumbbell in each hand and get into pushup position and lower your body until your chest is about one inch above the floor. Push yourself back up and rotate your body 90 degrees, reaching toward the ceiling with one arm. Your body should form a "T" shape. Repeat on the opposite side. Use weights you could do 10 reps with on each side and perform reps for 30 seconds straight. Then rest 30 seconds.

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