YearLong Workout Plan
1A Step Up
Stand in front of a bench with a dumbbell in each hand. Place one foot on
the bench so that your knee is bent 90 degrees and your thigh is parallel to the floor [1]. Drive your foot into the bench and raise yourself up so that you’re standing on the bench with your rear foot hanging off it [2]. Reverse the motion to return to the floor. That’s one rep. Perform all your reps on one leg first, and then switch legs and repeat.
FREQUENCY: Perform each workout once per week, resting at least a day between each session.
HOW TO DO IT: Perform the exercise pairs (marked A and B) as alternating sets, resting 60 seconds between each set. (So you'll do one set of 1A, rest, then one set of 1B, rest again, and so on.) Complete two sets for every exercise in the workout. Perform exercises that are not marked with a letter as straight sets, resting 60 seconds between each set.
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.
WEIGHT: Use the heaviest weight that allows you to complete all the prescribed repetitions for each set.
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1A Stepup
Reps: 20 Each Leg), Tempo: 321, Rest: 60 sec.
1B Dumbbell Shoulder Press
Reps: 15, Tempo: 321, Rest: 60 Sec
2A Wide-Grip Seated Row
Reps: 15, Tempo 321, Rest: 60 Sec.
2B Pushup -
Reps: 15, Tempo: 321, Rest: 60 sec
3 Woodchop From Lunge
Reps: 10, Tempo: 311, Rest: 60 sec
