1A. Trap-Bar Deadlift
Sets: 4 Reps: 6
Stand in the center and bend your hips back to grasp the bar’s handles with both hands. Keeping your lower back in its natural arch and your chest facing forward, drive through your heels to lift the bar off the floor and lock out your hips.
Sets: 3 Reps: Hold for 30 sec.
Get into pushup position, then bend your elbows 90 degrees so your forearms lie flat on the floor. Brace your abs and keep your body straight as you hold the position for time.
2A. Trap-Bar Bentover Row
Sets: 4 Reps: 8
Perform a trap-bar deadlift (described above). Then, keeping your lower back in its natural arch, bend your hips back until your torso is parallel with the floor. Brace your abs and squeeze your shoulder blades together as you row the handles to your ribs.
2B. Trap-Bar Shrug
Sets: 4 Reps: 12
Perform a trap-bar deadlift (described above), then shrug your shoulders as high as you can.
3A. Bulgarian Split Squat
Reps: 5 (each leg)
Stand lunge-length in front of a bench, holding a dumbbell in each hand. Rest the top of your right foot behind you on the bench. Keeping your torso upright, bend your front knee and lower yourself until your rear knee nearly touches the floor.
3B. Dumbbell Bench Press
Sets: 4 Reps: 15
Lie back on a flat bench with a dumbbell in each hand. Press the weights from shoulder level directly over your chest.
3C. Side Plank
Sets: 4 Reps: Hold for 30 sec. (each side)
Lie on your right side and rest your weight on your right forearm. Stack your feet. Brace your abs and raise your hips off the floor.
DAY II >>> Page 3