1 Front Squat

Sets: 4-5 Reps: 6-8

Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers-as long as you keep your elbows raised, you will balance the bar). Squat as low as you can keeping your lower back flat.

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2a Overhead Dumbbell Split Squat

Sets: 3-4 Reps: 8-10

Rest the top of your foot on a bench behind you and hold a dumbbell overhead with the opposite hand. Hold another dumbbell with the other hand and let your arm hang. Lower your body until your rear knee nearly touches the floor, and then come back up. Complete all your reps on one side and then switch sides and repeat.

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2b Mixed-Grip Chinup

Sets: 3-4 Reps: 8-12

Grab a pullup bar with one hand overhand and the other with palm facing you. Hang from the bar. Squeeze your shoulder blades together, and pull yourself up until your chin is over the bar, then lower yourself back to the starting position. If that's too hard, perform the move on a lat-pulldown station.

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3a Pushup on Medicine Balls

Sets: 3-4 Reps: 10-15

Perform pushups with each hand resting on a medicine ball.

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3b Swiss-Ball Leg Curl

Sets: 3-4 Reps: 10-15

Lie flat on your back and rest your heels on a Swiss ball. Contract your glutes, drive your heels into the ball, and extend your hips until they are suspended in the air. Bend your knees, rolling the ball toward your body.

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4a External Rotation on Bench

Sets: 3-4 Reps: 10-12

Set an adjustable bench to an incline and lie face down on it with a dumbbell in each hand. Retract your shoulder blades and then raise your arms up with elbows bent 90 degrees. Rotate your forearms backward so your knuckles face overhead.

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4b Swiss-Ball Hip Extension

Sets: 3-4 Reps: 15

Hold a dumbbell with both hands and lie back on a Swiss ball. Rest the weight on your hips. Your body should form a straight line with knees bent 90 degrees. Lower your butt as far as you can while keeping your upper back supported on the ball, and then extend your hips to come back up.

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5b Hang clean

Sets: 5 Reps: 1

Start from the bottom position of the high pull, explosively straighten your hips and knees, shrug your shoulders, and pull the bar straight up in front of your torso. As the bar reaches chest level, bend your elbows so that your palms face the ceiling (as with a reverse curl) and catch the bar at your collarbone. Your upper arms should be parallel to the floor. Go immediately to the push press.

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5c Push press

Sets: 5 Reps: 1

Hold a barbell at shoulder level. Dip your knees to gather momentum and then extend your knees and explosively press the weight straight overhead. Go immediately to the squat to press.

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5d Squat to Press

Sets: 5 Reps: 1

Hold the bar across the back of your shoulders and squat as low as you can without losing the arch in your lower back. Come back up and then press the bar overhead. Repeat the entire circuit until you've done five total reps for each exercise. Then rest as needed. Repeat for five sets.

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