1 Squat

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

Stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward. Bend your hips back and then your knees (push them outward as you go down) to lower your body as far as you can. Ttry to get your thighs at least parallel to the floor. Keep your posture as upright as possible and maintain the normal arch in your lower back. Perform 15 reps the first set, 12 reps the second set, 10 reps the third, and then eight reps on the last set. Increase the weight accordingly on each set.

   [pagebreak]

2 Push Press

Sets: 6 Reps: 4

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

   [pagebreak]

3a Seated Cable Row

Sets: 3 Reps: 10-12

Sit at a cable station with your knees slightly bent and your feet braced against the foot plate (or a weight plate resting on the floor, as shown here). Keep your lower back in its natural arch and grab the pulley handle with a shoulder-width, overhand grip. Squeeze your shoulder blades together and pull the bar until it meets your lower chest. Complete all your reps, rest as little as possible, and then go on to the Romanian deadlift.

   [pagebreak]

3b Romanian Deadlift

Sets: 3 Reps: 10-12

Hold a barbell in front of your thighs with a shoulder-width grip. Bend your hips and then your knees while maintaining the natural arch in your lower back. Lower the bar until you feel you're about to lose the arch. Keep the bar close to your body throughout. Complete all your reps, rest as little as possible, and then go on to the Cable woodchop.

   [pagebreak]

3c Cable Woodchop

Sets: 3 Reps: 10-12 (each side)

Attach a rope handle to the high pulley of a cable station and stand far enough away from the machine so that there is tension on the cable. Stand with your feet shoulder-width apart and split your legs, so that one foot is a few feet in front of the other. Rotate your torso diagonally downward until the handle ends up to the outside of your opposite leg. Complete your reps, and then repeat on the opposite side. Rest as little as possible, and then go on to the Tate press.

   [pagebreak]

3d Tate Press

Sets: 3 Reps: 10-12

Hold a dumbbell in each hand and lie back on a flat bench. With your palms facing forward, bend your elbows and lower the weights to just above your chest. Complete your reps, and then repeat the circuit, starting with the seated cable row again.

   [pagebreak]

4 Windshield Wiper

Sets: As many as needed Reps: 50

Grab a chinup bar with an overhand, shoulder-width grip and hang from it. Contract your abs and raise your legs up to your left side until they are in line with your left hand. Now rotate your hips so that your legs turn to the right side. If that's too difficult, perform the exercise with your knees bent. Perform 50 total reps, doing as many sets as you need to (and resting as needed in between) until you hit that number.

Back to Yearlong 2010