Place one hand on a bench and hold a dumbbell in the opposite hand. Stagger your legs and bend your torso so it’s parallel to the floor. Row the dumbbell back to your hip. Lower it with control to the floor. Pause a second, then begin the next rep.
Set a barbell on the spotter bars of a power rack or on mats high enough that when you load the bar with plates it comes up to just below your knees. Stand with feet hip-width apart and bend your hips back. Grasp the bar just outside your knees and, keeping your lower back in its natural arch, extend your hips to lockout.
Set an adjustable bench at a 30-degree incline. Hold an EZ-curl bar with hands at shoulder width and lie back against the bench. Press the bar overhead and then let your arms drift behind your head. Bend your elbows, lowering the bar behind your head and then extend them.
Set up on a chest press machine so that the handlebars are level with your chest. Press the handles and make sure you feel a stretch at the bottom of each rep (but don’t let the machine drive your arms back too far; protect your shoulders).
Place your hands on boxes or mats that raise your torso a few inches off the floor. Get into a pushup position and perform pushups so that when you lower your body down you feel a stretch in your pecs.
Lie back on a flat bench holding a dumbbell in each hand over your chest. Spread your arms apart and lower the dumbbells out to your sides until you feel a stretch in your pecs. Squeeze your pecs as you bring the weights together again.
Hold an EZ-curl bar with hands at shoulder width and sit on a bench or seat. Curl the weight up and lower until the bar is about to touch your legs; curl again. The range of motion is about half that of a normal curl.
Grasp the bar and raise your elbows until your upper arms are parallel to the floor. Take the bar out of the rack, step back, and set your feet at shoulder width with toes turned slightly out. Squat as low as you can.
Hold a barbell in front of your thighs. Keeping your lower back in its natural arch, push your hips back and lower your torso until you feel a stretch in your hamstrings. Extend your hips to return to the start position.
Get into pushup position on the floor and rest your feet on sliders (as you did in Day II). Bend your elbows to rest your forearms on the floor. Brace your abs and push your body backward so your legs slide straight back. Go until you feel your abs are about to lose tension, and then pull your body forward again. That’s one rep.
Sit on a bench holding a dumbbell in each hand. Raise the weights out 90 degrees to your sides, then bring them in front of you to point straight ahead. From there, raise the weights overhead. Now reverse each direction, bringing the weights in front of you, out to your sides, and then back down at your sides. That’s one rep.
Hold a light barbell with hands outside shoulder width. Press it over your head but don’t lock out your elbows. From there, lower it behind your head but don’t go so low that you feel your shoulders relax. Continue alternating presses in front of and behind your head. A press in each direction equals one rep.
Hold a dumbbell in each hand in front of your body with your palms facing you. Curl one dumbbell up and across your body until your palm is over your chest. Flex for a second. Lower and curl the other side.