1 Zercher Squat

Sets: 2-4 Reps: 5RM

Set up a barbell low enough in the squat rack that you can reach your arms under it and let it rest in the bend of your elbows. Cup one hand over the other and, keeping your lower back arched, lift the bar out of the rack. Stand with your feet outside shoulder width and turned out about 45 degrees. Keeping your chest up, squat as low as you can. Perform several low-rep warm-up sets to slowly work up to your five-rep max (5RM), the heaviest weight you can lift for five perfect repetitions. Once you've found your 5RM, perform two to four sets with that weight or a load that's a little lighter.

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2a Bentover Row

Sets: 3 Reps: 12

Hold a barbell at hip level and, keeping your lower back in its natural arch, lower your torso until it's about 45 degrees to the floor. At the same time, bend your knees to take tension off your hamstrings. Let the bar hang straight down. Squeeze your shoulder blades together and pull the weight straight up until it touches your sternum. Complete your reps, rest as little as possible, and then go on to the Russian twist.

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2b Russian Twist

Sets: 3 Reps: 12

Sit on the floor with a medicine ball or weight plate in your hands. Twist your torso to one side, and then the other. Complete your reps, rest as little as possible, and then go on to the incline dumbbell bench press.

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2c Incline Dumbbell Bench Press

Sets: 3 Reps: 12

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 weights at the sides of your chest. Press the dumbbells straight overhead. Lower the weights back to the starting position. Complete your reps, rest as little as possible, and then go on to the cable pullthrough.

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2d Cable Pullthrough

Sets: 3 Reps: 12

Attach a rope handle to the bottom pulley of a cable station and straddle it, facing away from the station. Bend at the hips with your lower back arched and grab the handle. Extend your hips, pulling the cable up through your legs. Complete your reps, rest as needed, and then repeat the circuit, starting with the bentover row again.

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3a Walking Dumbbell Shoulder Press

Sets: 2 Reps: 12

Hold a dumbbell in each hand at shoulder level. Begin walking and press the dumbbells overhead. Continue pressing and walking until you've done 12 reps of presses. Rest as little as possible, and then go on to the hanging leg raise.

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3b Hanging Leg Raise

Sets: 2 Reps: 12

Grab onto a pullup bar as you would to do pullups and hang. Raise your knees up to your chest, rounding your back so you form a ball at the top. Complete your reps, rest as little as possible, and then go on to the renegade row.

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3c Renegade Row

Sets: 2 Reps: 12

Hold a dumbbell in each hand and get into pushup position. Shift your weight to one side and then row the opposite dumbbell to your side. Repeat on the other arm. Complete your reps, and then rest as needed. Repeat the circuit, beginning with the walking dumbbell shoulder press.

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