1 Incline Bench Press

Sets: 2-4 Reps: Work up to your 5RM

Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Grab the bar with an overhand, shoulder-width grip and lift it off the rack, arching your back (A). Lower the bar to the upper part of your chest, tucking your elbows near your sides as it comes down (B). Once the bar touches your chest, push your feet hard into the floor and press the weight up. Work up to your five rep max as you did for the squat in Workout 1.

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2A Romanian Deadlift

Sets: 3 Reps: 12-15, 8-12, 6

Hold a barbell in front of your thighs with a shoulder-width grip (A). Bend your hips back and then bend your knees while maintaining the natural arch in your lower back. Keep going until you feel your back about to lose its arch (B). Choose weights that allow you 12 to 15 reps on your fi rst set, then eight to 12 reps on your second set, and then at least six reps on your third set.

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2B Shoulder Press

Sets: 3 Reps: 12-15, 8-12, 6

Grab the bar with a slightly wider than shoulder-width grip and hold it at shoulder level. Squeeze your shoulder blades together, and push your chest out (A). Press the bar overhead, pushing your head forward as the bar passes your face (B). Choose weights that allow you 12-15 reps on your first set, then eight to 12 reps on your second set, and then at least six reps on your third set.

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3A Shrug

Sets: 3 Reps: 12-15, 8-12, 6

Hold the bar with an outside shoulder-width grip and let it hang in front of you (A). Shrug your shoulders as high as you can (B). Choose weights that allow you 12-15 reps on your first set, then eight to 12 reps on your second set, and then at least six reps on your third set.

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3B Dumbbell Lunge

Sets: 3 Reps: 12-15, 8-12, 6

Hold a dumbbell in each hand (A) and step forward with one leg. Lower your body down until your rear knee nearly touches the floor and your front thigh is parallel to the floor (B). Choose weights that allow you 12-15 reps on your first set, then eight to 12 reps, and then at least six reps the third set.

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4 Weighted Situp

Sets: As many as needed Reps: 75

Hold a weight plate behind your head and perform situps as normal. Perform 75 total reps, doing as many sets as you need to hit that number.

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5 Sprint

Sets: 8-10 Reps: Run for 15 seconds

Go to a track or get on a treadmill. After a brief warmup, sprint 15 seconds, and then slow down to a light jog or walk for 30 seconds. Repeat for eight to 10 total sprints.

Not Shown

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