YearLong Workout Plan

Directions

FREQUENCY: Perform each workout once per week, resting at least a day between each session.

HOW TO DO IT: Perform each pair of exercises (marked A and B) as alternating sets, resting the prescribed amount of time after each set. In these workouts there is no rest after the first exercise in the pair—so you’ll do one set of A, then one set of B, rest, and repeat for all the prescribed sets for each exercise. Perform the remaining exercises as straight sets, completing all the prescribed sets for an exercise before moving on. An exercise that calls for “21” reps is done as follows: Perform seven reps in the hardest range of motion. For instance, for the dumbbell shoulder press, you would press the weights from shoulder level to about halfway overhead. Then perform seven full-range reps as normal. Finally, complete another seven reps in the easiest range of motion (from halfway overhead to lockout on the shoulder press).

TEMPO: The first digit is how many seconds you should take to lower the weight. The second digit is how long you should pause at the bottom (when your muscles are under the most tension). The third digit is how long you should take to lift the weight. A “0” means to move right to the next digit, and an “X” in place of digits means to perform each rep with explosive speed.

WEIGHT: Use the heaviest weight that allows you to complete all the prescribed repetitions for each set. - Workout A

1A Medicine-Ball Lunge w/Rotation
Sets: 3 Reps: 15 Tempo: 201 Rest: 0 sec.

1B Underhand-Grip Seated Row
Sets: 3 Reps: 15 Tempo: 311 Rest: 60 sec.

2A Swiss-Ball Leg Curl
Sets: 2–3 Reps: 15 Tempo: 311 Rest: 0 sec.

2B Rotational Dumbbell Overhead Press
Sets: 2–3 Reps: 15 Tempo: X Rest: 60 sec.

3A Jump Squat
Sets: 2 Reps: 15 Tempo: X Rest: 0 sec.

3B Swiss-Ball Plank
Sets: 2 Reps: hold for 60 sec. Rest: 60 sec.