1. BENCH PRESS
Sets: 4 Reps: 4–6, 4–6, 4–6, 6–8 Rest: 120 sec. See page 104.
See DAY I.
2A. TWISTING DUMBBELL BENCH PRESS
Sets: 3 Reps: 8–10 Rest: 0 sec.
Lie back on a flat bench with a dumbbell in each hand. Hold the weights at shoulder level with palms facing forward. Press them over your chest and twist your wrists as you go so your palms end up facing your face in the top position.
2B. INVERTED ROW
Sets: 3 Reps: 8–10 Rest: 60–90 sec.
Set a barbell in a power rack (or use a Smith machine) at about hip height. Lie underneath it and grab it with hands about shoulder-width apart. Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your back is fully contracted.
3A. NEUTRAL-GRIP OVERHEAD PRESS
Sets: 3 Reps: 6–10 Rest: 0 sec.
Hold a dumbbell in each hand at shoulder level with palms facing each other. Brace your core and press overhead.
3B. LAT PULLDOWN
Sets: 3 Reps: 6–10 Rest: 30–60 sec.
Attach a lat bar to the pulley of a lat pulldown machine. Grasp the bar outside shoulder width and set your thighs under the pad. Pull the handle to your collarbone, driving your elbows down and back.
4A. CABLE LATERAL RAISE
Sets: 3 Reps: 12–20 (each side) Rest: 0 sec.
Attach a single-grip handle to the low pulley of a cable station and stand perpendicular to the machine. Grasp the handle with your far hand and raise your arm straight out to your side until it’s parallel with the floor.
4B. FARMER'S WALK
Sets: 3 Reps: Walk as far as possible Rest: 30–60 sec.
Pick up the heaviest pair of dumbbells you can handle and walk as far as you can. If you don’t have much room, walk in a figure-eight pattern. Keep your core braced and let your arms hang straight at your sides.
5. BURPEE W/PULLUP (OPTIONAL)
Sets: 8 Reps: Perform reps for 20 sec. Rest: 10 sec.
Stand under a pullup bar and bend down to touch the floor. Shoot your legs behind you so you land in pushup position. Reverse the motion and then jump up to grasp the pullup bar and perform a pullup. That’s one rep.