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DIRECTIONS
Alternate between workout A and workout B, with a day of rest after each session. For exercise 1 in each workout, do 2 to 3 sets of 10 reps, resting 60 seconds after each set. Then perform exercises 2a and 2b as a pair. That is, do 12 reps of exercise 2a, rest 60 seconds, and do 12 reps of exercise 2b. Rest for 60 seconds again, and repeat until you’ve completed 3 sets of both exercises. Follow the same procedure with exercises 3a and 3b, alternating back and forth with the same sets, reps, and rest.WORKOUT - A
- 1 - Barbbell Rollout
Keep your arms straight from start to finish.
- 2 - Crossover Dumbbell Step Up
Grab a pair of dumbbells and stand with a bench to your left. Place your right foot on the bench [A]. Press your right foot into the bench and push your body up until your right leg is straight but your left foot is still off the bench [B]. Then lower yourself to the starting position. Do all your reps on your right leg, and then turn around and repeat with your left leg.
Push your heel into the bench as you push your body up.
- 3 - Inverted Row
Secure a bar in a power rack at about waist height, and lie underneath it. Grab the bar with an overhand, shoulder-width grip, and hang from it with your arms straight. Your body should form a straight line from your ankles to your head [A]. Pull your chest to the bar [B]. Pause, and slowly lower yourself back to the starting position.
Keep your core braced so that your body stays rigid.
- 4 - Barbell Front Squat
Hold a bar next to your chest with a shoulder-width, overhand grip. Raise your upper arms until they’re parallel to the floor, letting the bar roll back so that it’s resting on the front of your shoulders [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Pause, and return to the starting position.
Don’t allow your upper arms to drop as you perform the exercise.
- 5 - Pushup
Assume a pushup position with your arms straight and your hands slightly beyond shoulder width. Your body should form a straight line from your head to your ankles [A]. Bend your elbows and lower your body until your chest nearly touches the floor [B]. Pause, push yourself back to the starting position, and repeat.
Your shoulders should dip a bit below your elbows.
