1 Deadlift

Sets: 2-4 Reps: Work up to your 3RM

Stand with your feet about hip-width apart, squat down, and grab the bar with a slightly outside shoulder-width, palms-down grip (A). Keeping your lower back in its natural arch, drive your heels into the floor and push your hips forward, lifting the bar as you rise until it's in front of your thighs (B). Work up to your three-rep max (the heaviest weight you can handle for three reps) using the same procedure you did for the squat and incline bench press.

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2A Dip

Sets: 3

Find parallel dip bars and suspend yourself with straight arms above the bars (A). Lower your body until your upper arms are parallel to the floor (B). Perform as many reps as you can in 30 seconds, and then rest 30 seconds. Then go on to the stepup.

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2B Step Up

Sets: 3

Set up a box or aerobics steps so that when you place your foot on the surface your thigh is parallel to the floor (A). Step up, letting your back leg dangle (B). Perform as many reps as you can in 30 seconds, and then rest 30 seconds. Then go on to the dumbbell row.

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2C Dumbbell Row

Sets: 3

Grab a dumbbell in one hand, and rest the other hand and one knee on a bench. Let your arm hang straight down [1]. Keeping your lower back in its natural arch, row the weight until it touches your side [2]. Perform all your reps with one arm, then switch arms and repeat. Perform as many reps as you can in 30 seconds, and then rest 60 seconds. Repeat the circuit twice more (three total sets for each exercise).

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3A Jump Squat

Sets: 3

Stand with feet shoulder-width apart and squat down until your thighs are parallel to the floor (A), and then jump as high as you can (B). Land with soft knees and immediately begin the next jump. Perform as many reps as you can in 30 seconds, and then rest 30 seconds. Then go on to the Russian twist.

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3B Russian Twist

Sets: 3

Sit on the floor with a medicine ball or weight plate in your hands (A). Twist your torso to one side, and then the other (B). Perform as many reps as you can in 30 seconds, and then rest 30 seconds. Then go on to the inverted row.

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3C Inverted Row

Sets: 3

Lie underneath a bar (you can set one up in a power rack or use the bar in a Smith machine) and grab it with an overhand grip, hands outside shoulder width. Allow your body to hang beneath the bar, a few inches above the floor (A). Now squeeze your shoulder blades together and pull yourself straight up (B). Perform as many reps as you can in 30 seconds, and then rest 60 seconds. Repeat the circuit twice more (three total sets for each exercise).

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4 Side Bend

Sets: 4 Reps: 12-15, 8-12, 6

Hold a dumbbell at arm's length on one side of your body (A). Bend to that side as far 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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