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The Pain Workout (W)
1A ALTERNATING DUMBBELL BENCH PRESS
SETS: 3 REPS: 12 EACH SIDE
Lie on a flat bench with a dumbbell in each hand. Take three seconds to press one weight up and then...
Yearlong (Ph VIII, Variations)
WORKOUT I
Workout I, Week 2 Increase the total number of L-sit towel pullups to 70 reps For the keystone deadlift, perform a fourth set of 10 reps Perform a fourth...
Yearlong (Ph VIII, W III)
1 Deadlift
Sets: 2-4 Reps: Work up to a 3RM
Stand with your feet about hip-width apart, your toes facing straight ahead. Bend down and grab the bar with a shoulder...
Yearlong (Ph VIII, W II)
1 Close-Grip Incline Bench Press
Sets: 2-4 Reps: 5RM
Set an adjustable bench to a 30- to 45-degree incline and lie down on it. Grab the bar with an overhand grip,...
Yearlong (Ph VIII, W I)
1 Front Squat
Sets: 2-4 Reps: Work up to a 5RM
Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise...
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