YearLong Workout Plan
1A Dumbbell Bench Press
Grab a pair of dumbbells and lie on your back on a flat bench, holding the dumbbells at the sides of your chest [1]. Press the weights straight over your chest [2], and then lower them back to the starting position. That's one rep.
FREQUENCY: Perform the workouts on a rotating schedule, alternating Workouts A and B for a total of three workouts per week. Rest at least one day between each workout. (So you'll do Workout A, rest a day, then Workout B, rest, and Workout A once more in the first week. In the second week, you'll perform Workout B twice and A once, and so on.)
HOW TO DO IT: Perform the exercise pairs (marked A and B) as alternating sets, resting the prescribed amount of time between each set. (So you'll do one set of A, rest, then one set of B, rest again, and repeat for all the prescribed sets.)
WEIGHT: Use the heaviest weight that allows you to complete all the prescribed repetitions for each set. -
1A DB Bench Press
Sets: 2-3 Reps: 6 Tempo: 311 Rest: 60
1B Single Leg Deadlift
Sets: 2-3 Reps: 8 each side Tempo: 211 Rest:60
2A Three Point DB Row
Sets: 2-3 Reps: 8ea Tempo: 311 Rest:60
2B California Press
Sets: 2-3 Reps: 8 Tempo: 311 Rest: 60
3A Swiss-Ball Scap Pushup
Sets: 2 Reps: 4-5 each side Tempo: 131 Rest:60
3B Reverse Hyper
Sets: 2 Reps: 8 Tempo: 313 Rest: 60
