YearLong Workout Plan
1 Deadlift
Stand with your feet about shoulder-width apart your toes facing straight ahead. Squat down and grab the bar with an outside-shoulder-width, palms-down grip [1]. Keeping your lower back in its natural arch, drive with your legs and push your hips forward, lifting the bar as you rise to hip height [2]. Reverse the motion and return the bar to the floor. That's one rep.
Workout A
1 Deadlift
Sets: 5 Reps: 6, 3, 6, 3, 12 Tempo: 211 Rest: 120 sec.
2A Dip
Sets: 2-3 Reps: 12 Tempo: 311 Rest: 60 sec.
2B Bulgarian Split Squat
Sets: 2-3 Reps: 12 (each leg) Tempo: 311 Rest: 60 sec.
3A Triceps Pressdown
Sets: 2 Reps: 12 Tempo: 311 Rest: 60 sec.
3B Russian Twist
Sets: 2 Reps: 12 (each side) Tempo: X Rest: 60 sec.
