WorkoutRoutines
By Body Part
More Workout Routines
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Go-To Workout (W I, D I)
Workout 1 Day 1
1 BENCH PRESS
SETS: 6 REPS: 4
Grab the bar with an overhand, outside-shoulderwidth grip. Your shoulder blades should be squeezed together and your back arched....
Yearlong (Ph IX, Variations)
WORKOUT I
Workout I, Week 2 Zercher squat, 4 sets of 15, 12, 10, 8 Perform four sets of the circuit (3a through 3d) Windshield wiper, increase the total number of...
Yearlong (Ph IX, W IV)
1a Dip
Sets: 4 Reps: 10
Go to a parallel bar dip station and suspend yourself over the bars. Lower your body until your upper arms are parallel to the floor....
Yearlong (Ph IX, W III)
1 Good Morning
Sets: 4 Reps: 8
Squeeze your shoulder blades together and support the bar on your traps or rear delts. Lift the bar off the supports of the squat...
Yearlong (Ph IX, W II)
1 Dumbbell Bench Press
Sets: 4 Reps: 15, 12, 10, 8
Grab a dumbbell in each hand and lie back against a flat bench, holding the weights to the sides of your chest....
Yearlong (Ph IX, W I)
1 Zercher Squat
Sets: 4 Reps: 12, 10, 8, 6
Set up a barbell low enough in the squat rack that you can reach your arms under it and let it rest in the bend of your...
