THE WORKOUT [OPTION A]
Sets: 3 Reps: 8-10 TEMPO: 4010 Rest: 60 SEC.
Stand with your feet hip width. Bend your hips back to reach down and grasp the bar, hands just outside your knees. Keeping your lower back in its natural arch, drive your heels into the floor and pull the bar up along your shins until you’re standing with hips fully extended and the bar is in front of your thighs.
1B. 1¼ NEUTRAL-GRIP DUMBBELL BENCH PRESS
Sets : 3 Reps: 8–10 Tempo: 3020 Rest : 60 sec.
Lie back on a flat bench with a dumbbell in each hand. Turn your wrists so your palms face each other. Press the weights over your chest and then lower back down. Come back up one quarter of the way, and then down again. Now press up to lockout once more. That’s one rep. Take three seconds to lower the weights down from the lockout position, and two seconds when pressing to lockout.
2A. BULGARIAN SPLIT SQUAT
Sets: 3 Reps: 8–10 (each side) Tempo: 3110 Rest : 60 sec.
Stand lunge-length in front of a bench. Hold a dumbbell in each hand and rest the top of your left foot on the bench behind you. Lower your body until your rear knee nearly touches the floor and your front thigh is parallel to the floor.
2B. INVERTED ROW
Sets: 3 Reps: 10–12 Tempo: 2011 Rest: 60 sec.
Set a barbell in a power rack (or use a Smith machine) at about hip height. Lie underneath it and grasp 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.