WorkoutRoutines
By Body Part
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Trophy Muscle Workout (D I)
1 SNATCH-GRIP DEADLIFT
SETS: 4-5 REPS: 6-8
Squat down and grab the bar with a double-shoulder-width, overhand grip. Keeping your lower back in its natural arch,...
Yearlong (Ph X-A, Variations)
WORKOUT I
Workout I, Week 2 Add one set to the exercises in both circuits (2a-2d and 3a-3d)l
Workout I, Week 3 Increase the reps to 12 in both circuits
Workout I,...
Yearlong (Ph X-A, W IV)
1a L-Sit Pullup
Sets: 4-6 Reps: 10
Hang from a pullup bar with hands outside shoulder width and palms facing away from you. Bend your hips 90 degrees so that your...
Yearlong (Ph X-A, W III)
1 Deadlift
Sets: 2-4 Reps: Work up to your 3RM
Stand with your feet about hip-width apart, squat down, and grab the bar with a slightly outside shoulder-width,...
Yearlong (Ph X-A, W II)
1 Weighted Dip
Sets: 2-4 Reps: Work up to your 5RM
Wear a weighted belt or hold a dumbbell between your feet and go to a parallel-bar dip station. Suspend yourself...
Yearlong (Ph X-A, W I)
1 Box Squat
Sets: 2-4 Reps: Work up to your 3RM
Place a box a few inches behind you and set up as you would for a normal squat, but take a wider than normal stance...
