Phase III Workout

Workout B

1 Stepup
Sets: 2 Reps: 12 (each leg) Tempo: 201 Rest: 60 sec.

2A Bentover Row
Sets: 5 Reps: 6, 3, 6, 3, 12 Tempo: 211 Rest: 90 sec.

2B Bench Press
Sets: 5 Reps: 6, 3, 6, 3, 12 Tempo: 211 Rest: 90 sec.

3 Lunge
Sets: 2 Reps: 12 (each leg) Tempo: 201 Rest: 60 sec.

4 Cobra on Bench
Sets: 2 Reps: 10 Tempo: 222 Rest: 60

Stepup
Hold a dumbbell in each hand and stand in front of a bench. Pick up your left foot and rest it on the bench, as if you were stepping up onto it [1]. Now drive with your left leg (and only that leg) to raise your body onto the bench-let the right leg hang behind the bench so that all your weight is on your right [2]. That's one rep. Perform 12 reps and then switch legs.

Bentover Row
Hold a barbell at hip level and lower your torso until it's parallel to the floor-keep your lower back in its natural arch throughout the exercise. At the same time, bend your knees to take tension off your hamstrings. Let the bar hang straight down [1]. Squeeze your shoulder blades together and pull the weight straight up until it touches your sternum [2]. Lower the weight to the starting position. That's one rep.

Bench Press
Grab the bar with a shoulder-width grip and lift it off the supports of a power rack [1]. Lower the bar until it touches the middle of your chest [2]. Now press it back to the starting position. That's one rep.

Lunge
Hold a dumbbell in each hand [1] and step forward a few feet with your left leg. Lower your body until your left thigh is parallel to the floor [2]. Push off from your left foot to return to the starting position. That's one rep. Perform 10 reps, and then switch legs.

Cobra on Bench
Lie facedown on a bench with your arms at your sides [1]. Now contract your glutes and back muscles to raise your torso off the bench, rotating your arms behind you and pointing your thumbs toward the ceiling [2]. Reverse the motion to return to the starting position. That's one rep.