WorkoutRoutines
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Big-Switch Workout (Day II)
1 SQUAT
SETS: 2 REPS: 5-8 REST: 180 SEC.
Stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward. Bend your hips back and...
Big-Switch Workout (Day I)
1a PARALLEL GRIP CHINUP
SETS: 2 REPS: 5-7 REST: 90 SEC.
Grab parallel chinup bars (or hook a parallel-grip handle over a chinup bar) so that your palms face each...
Go-To Workout (Weekly Variations)
Weeks 2 - 6 Variations
Week II, Day I
1 Bench Press
Sets: 6 Reps: 3
2 Overhead Press
Sets: 4 Reps: 8
3a Pullup
Sets: 4 Reps: 6
3b Dip
Sets: 4 Reps: 8
4 Bentover Row
Sets: 3 Reps: 8...
Go-To Workout (W I, D IV)
Workout 1 Day 4
1 Deadlift
Sets: 6 Reps: 4
Stand with your feet about hip-width apart, your toes facing straight ahead. Bend down and grab the bar with an outside-shoulder-width,...
Go-To Workout (W I, D III)
Workout 1 Day 3
1a Incline Dumbbell Press
Sets: 3 Reps: 8
Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and sit on the bench, holding the...
Go-To Workout (W I, D II)
Workout 1 Day 2
1 SPEED SQUAT
SETS: 6 REPS: 2
Stand with your feet a bit wider than shoulder-width apart and your toes turned slightly outward. Bend your hips back and then your...
