1 Good Morning
Sets: 4 Reps: 8
Squeeze your shoulder blades together and support the bar on your traps or rear delts. Lift the bar off the supports of the squat rack and step back. Tighten your abs and bend your hips as far back as possible and lower your torso until you feel your lower back is about to round-you must keep the arch in your lower back at all times. Contract your glutes and push your hips forward to return to the starting position.
2 Dumbbell Bench Press
Sets: 3 Reps: 8-10
Grab a dumbbell in each hand and lie back against a flat bench, holding the weights to the sides of your chest. Press the dumbbells straight over your chest and then lower them back to the starting position.
3a Back Extension (Not Shown)
Get on a back extension apparatus and set the pad so that it's under your hips. Allow your body to bend 90 degrees at the hips. Extend your back so that your body forms a straight line. Perform reps for 30 seconds, and then rest 30 seconds. Then go on to the hammer curl to overhead press.
3b Hammer Curl to Overhead Press
Hold a dumbbell in each hand with palms facing your sides. Curl the weights up (a hammer curl) and then press them overhead. Perform reps for 30 seconds, and then rest 30 seconds. Then go on to the pullup.
Hang from a pullup bar with hands outside shoulder width and palms facing forward. Pull yourself up until your chin is over the bar. Perform reps for 30 seconds, and then rest 60 seconds. Then repeat the circuit twice more, beginning with the back extension.
4a Swiss-Ball Jackknife
Sets: 4 Reps: 12-15
Get into pushup position, resting your feet on a Swiss ball. Contract your abs and roll the ball toward your arms until your knees nearly touch your chest. Reverse the motion until you are back in pushup position.
4b Russian Twist
Sets: 4 Reps: 12-15 (each side)
Grab a medicine ball, dumbbell, or weight plate and sit on the floor with your hips and knees bent 90 degrees. Hold the weight straight out in front of you and keep your back straight (your torso should be at about 45 degrees to the floor). Explosively twist your torso as far as you can to the left, and then reverse the motion, twisting as far as you can to the right.