YearLong Workout Plan

Master Plan

Yearlong: Phase V

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1A Single-Leg RDL w/Row

Hold a dumbbell in your right hand and balance on the opposite foot [1]. Keeping the arch in your lower back, bend your hips and your left knee and lower your torso as far as you can to the floor [2]. Row the dumbbell to your chest [3]. Reverse the motion to return to the starting position. That’s one rep. Complete all the prescribed reps, and then repeat on the opposite side.

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Workout A Workout C Workout D Workout E Workout F

Workout B

1A Single-Leg RDL w/Row
Sets: 3 Reps: 15 (each side) Tempo: 311 Rest: 0 sec.

1B Mixed-Grip Pulldown
Sets: 3 Reps: 15 Tempo: 311 Rest: 60 sec.

2A Overhead Squat
Sets: 2¬–3 Reps: 15 Tempo: 311 Rest: 0 sec.

2B Swiss-Ball Pushup
Sets: 2–3 Reps: 15 Tempo: 311 Rest: 60 sec.

3A Stiff-Leg Deadlift
Sets: 2 Reps: 15 Tempo: 311 Rest: 0 sec.

3B Kneeling Cable Push/Pull
Sets: 2 Reps: 10 (each side) Tempo: 211 Rest: 60 sec.

READERS COMMENTS:

Any similar alternatives to the push-pull? I dont have the setup to do it.
-- dp

The instructions say to do each workout once a week, but to take a day off in between. If there are 6 workouts how does that work. Am I looking to far into it.
-- Nick

it's because it's suppose to be for june and july a,b,c for june and d,e,f for july
-- JT

Know of any alternatives to dips if you can't use them?
-- Jon

you guys do 1 he'll of a job. even thou you are a men's mag, the fitness info. is better than any women's workout mag.
thanks
-- jennifer

YearLong Workout Plan

PHOTO GALLERY

1A Single-Leg RDL w/Row

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