1a) Neutral-grip Chin-Up Sets: 3 Reps: 8 Tempo: 4010 Rest: 10 sec. Hang from a chin-up bar that has parallel handles, or use a V-grip handle from a cable station. Hang from the handles, and then pull yourself up until your chin is over the bar.
1b) Lat Pull-Down to Sternum Sets: 3 Reps: 8 Tempo: 4010 Rest: 10 sec. Sit at a lat pull-down station and secure your knees under the pad. Grip the bar with hands outside shoulder width and pull it down to your sternum.
1c) Seated Cable Row Sets: 3 Reps: 16 Tempo: 2010 Rest: 2 Min. Sit at a cable station with your knees slightly bent and your feet braced against the foot plate. Keep your lower back in its natural arch and grab the pulley handles with your palms facing down. Squeeze your shoulder blades together, keep your elbows in, and rotate your wrists as you row to your midsection.
2a) Bench Press Sets: 3 Reps: 8 Tempo: 4010 Rest: 10 sec. Hold the bar with an overhand, outside-shoulder-width grip. Squeeze your shoulder blades together and arch your back. Take the bar out of the rack, lower it to just below your sternum, and then push your feet hard into the floor to help you press the weight up.
2b) Incline Neutral Grip Dumbbell Bench Press Sets: 3 Reps: 8 Tempo: 4010 Rest: 10 sec. Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and lie on the bench, holding the weights at the sides of your chest. Press the dumbbells straight overhead.
2c) Standing Cable Flye Sets: 3 Reps: 16 Tempo: 2010 Rest: 2 Min. Hold the handles of two opposing cable pulleys and allow your arms to extend back until you feel tension on your chest. Slowly bring your hands together until they’re in front of your chest and then quickly (but under control) let them extend back again.
3) Plank Sets: 3 Reps: Hold for 60 Sec. Rest: 60 Sec. Get into push-up position and bend your elbows 90 degrees so your forearms rest on the floor. Keeping your body in a straight line, hold the position
1a) Trap Bar Deadlift Sets: 3 Reps: 8 Tempo: 4010 Rest: 10 Sec. Get on a back extension apparatus with the pad under your thighs. Bend forward and pick up a barbell. Next, extend your hips until your body forms a straight line, then lower yourself until the bar nearly touches the floor.
1b) 45-Degree Back Extension with Snatch-Hold Grip Sets: 3 Reps: 8 Tempo: 3010 Rest: 10 sec. Stand with your feet about hip-width apart, bend down, and grab the bar outside your knees. Your shoulders should be over the bar. Keeping your lower back in its natural arch, drive your heels into the fl oor and push your hips forward, lifting the bar until it’s in front of your thighs.
1c) Lying Leg Curl Sets: 3 Reps: 16 Tempo: 2010 Rest: 2 Min. Use a lying leg curl machine (not one where you sit upright) and make sure the axis of rotation is lined up with your knees. Curl the pad until your knees fully flex.
2a) Seated Neutral-Grip Overhead Press Sets: 3 Reps: 8 Tempo: 4010 Rest: 10 Sec. Sit on a bench and hold a dumbbell in each hand at shoulder level, with your palms facing each other. Keep your core braced and press the weights overhead.
2b) Inverted Row Sets: 3 Reps: 8 Tempo: 3010 Rest: 10 Sec. Lie underneath a bar (you can set one up in a power rack or use the bar in a Smith machine) and grab it with an overhand grip, outside shoulder width. Allow your body to hang beneath it, a few inches above the floor. Now squeeze your shoulder blades together and pull yourself straight up, flaring your elbows out.
2c) Lateral Raise Sets: 3 Reps: 16 Tempo: 2010 Rest: 2 Min. Hold a dumbbell in each hand at your sides and raise the weights up to 90 degrees.
3) Side Plank Sets: 3 Reps: Hold 45 Sec: 3010 Rest: 10 Sec. Hang from a pull-up bar with your hands outside shoulder width and your palms facing away from you. Pull yourself up until your chin is over the bar.