1 Stepup

Sets: 1 Reps: 12 (each leg) Tempo: 201 Rest: 60 Seconds

Hold a dumbbell in each hand and stand in front of a bench. Pick up one foot and rest it on the bench, as if you were stepping up onto it [1]. Now drive with your leg (and only that leg) to raise your body onto the bench-let the other leg hang behind the bench so that all your weight is on your stepping leg [2]. Lower yourself back off the bench. That's one rep. Complete all your reps on that leg, and then switch legs and repeat.

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2A Bentover Row

Sets: 5 Reps: 6, 3, 6, 3, 12 Tempo: 211 Rest: 90 Seconds

Hold a barbell at hip level and lower your torso until it's parallel to the floor-keep your lower back in its natural arch throughout the exercise. At the same time, bend your knees to take tension off your hamstrings. Let the bar hang straight down [1]. Squeeze your shoulder blades together and pull the weight straight up until it touches your sternum [2]. Lower the weight to the starting position. That's one rep.

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2B Bench Press

Sets: 5 Reps: 6, 3, 6, 3, 12 Tempo: 211 Rest: 90 Seconds

Lie on the bench, grab the bar underhand, and pull your torso up and forward, resting your head on the bench before the rest of your body. Your eyes should be under the bar. This should also cause your knees to bend 45 degrees so that your feet are planted far back-it's ok if the balls of your feet are in contact with the floor but your heels are in the air. Now switch to an overhand, shoulder-width grip. Lift the bar off the rack, and hold it directly above your chest [1]. Squeeze the bar hard, and arch your upper back. Lower the bar to just below your nipples, tucking your elbows close to your sides as it comes down [2]. Once the bar touches your chest, push your feet hard into the floor (dropping your heels if they're up). Press the weights up, focusing on pushing it back slightly toward your face. When the bar is halfway up, begin flaring your elbows outward to lock it out. That's one rep.

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3 Lunge

Sets: 2 Reps: 12 (each leg) Tempo: 201 Rest: 60 Seconds

Hold a dumbbell in each hand [1] and step forward a few feet with one leg. Lower your body until your front thigh is parallel to the floor [2]. Push off from your front foot to return to the starting position. That's one rep. Complete all your reps on that leg, and then switch legs and repeat.

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4 Cobra on Bench

Sets: 2 Reps: 10 Tempo: 222 Rest: 60 Seconds

Lie facedown on a bench with your arms at your sides [1]. Now contract your glutes and back muscles to raise your torso off the bench, rotating your arms behind you and pointing your thumbs toward the ceiling [2]. Reverse the motion to return to the starting position. That's one rep.

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