1A. WEIGHTED PULL UP
Sets: 4 Reps: 4–6, 4–6, 4–6, as many as possible Rest: 120 sec.
Attach a weighted belt to your waist or hold a dumbbell between your feet. Hang from a pullup bar with hands just outside shoulder width, palms facing away from you. Pull yourself up until your chin is over the bar. It’s OK to use body weight alone, or a latpulldown machine, if need be.
2A. BENCH PRESS
Sets: 3 Reps: 8 Rest: 0 sec.
Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.
2B. DUMBBELL PULLOVER
Sets: 3 Reps: 8 Rest: 60–90 sec.
Grasp a dumbbell and lie back on a bench so your body is perpendicular to it. Hold the weight over your face and, keeping your elbows slightly bent, lower the dumbbell behind your head until you feel a stretch. Pull it back over your face.
3A. LOW INCLINE DB BENCH PRESS
Sets: 3 Reps: 8–10 Rest: 0 sec.
Set a bench to a 30-degree incline or less and lie back on it with a dumbbell in each hand at shoulder level. Press the weights up directly over your chest.
3B. ONE-ARM DB CHEST SUPPORTED ROW
Sets: 3 Reps: 6–10 (each side) Rest: 30–60 sec.
Set an adjustable bench to a 30- to 45-degree angle and lie on it chest down. Grasp a dumbbell in one hand and draw your shoulder blade back as you row the weight to your side.
4A. SPLIT STANCE DB PUSH PRESS
Sets: 3 Reps: 8–12 Rest: 0 sec.
Hold a dumbbell in each hand at shoulder level and stand with feet staggered. Brace your core and dip both knees to gather momentum. Immediately explode the weights upward to press them overhead. Switch the front leg each set.
4B. FACE PULL
Sets: 3 Reps: 12–16 Rest: 30 sec.
Attach a suspension trainer to a sturdy object and grasp an end in each hand with palms facing each other. Lean back and then pull the handles to bring your body up to vertical. Your hands should end up near your ears and your upper back should be fully contracted.
5. HIGH-INCLINE TREADMILL SPRINT (OPTIONAL)
Sets: 4–6 Reps: Run 30 sec. Rest: 60 sec.
Warm up for a minute on the treadmill and then set it to a steep angle. Sprint 30 seconds, then lower the speed and incline. Walk for 60 seconds.That’s one set.