Yearlong (Ph III, W III)
3 Density Complex
Sets: See below* Reps: 5
*Choose a weight that allows you 10 reps on the reverse lunge. Now take half of that load and perform five reps with that weight for each exercise. For instance, if you can use 60 pounds for 10 reps on the lunge, pick up a 30-pound dumbbell. Perform the exercises back to back without rest for four minutes straight, getting as many sets as you can for each. Then rest 90 seconds to two minutes. Repeat once or twice more.
Stand with your feet shoulder-width apart and holding a dumbbell in each hand. Step back with one leg and lower your body until your front thigh is parallel to the floor. Complete five reps on one leg, and then switch legs and repeat.
Hold a dumbbell in one hand and rest your opposite hand and knee on a bench for support. Allow the arm holding the weight to hang straight down. Keeping your lower back flat, row the weight to the side of your chest. Complete five reps on one side, and then switch sides and repeat.
Incline Dumbbell Press:
Set an adjustable bench to a 30-to 45-degree incline, grab a dumbbell in each hand, and sit back on the bench, holding the dumbbells at shoulder level. Press the weights overhead. Complete five reps.