WORKOUT A

Do three workouts a week, alternating between workout A and workout B. (You’ll do each workout six times in 4 weeks.) In each workout, do alternating sets of each exercise pair (1A/1B, 2A/2B, and 3A/3B). That is, do 1 set of the first exercise and rest 1 1/2 to 2 minutes. Then do 1 set of the second exercise and rest again for 1 1/2 to 2 minutes. Repeat until you’ve done 3 sets of each exercise in a pair. Then move on to the next pair.

1A: Barbell Deadlift

Bend at your hips and knees and grab the bar using an overhand grip. Your lower back should be slightly arched and your arms straight [A]. Without allowing your lower back to round, stand up with the barbell [B]. Pause momentarily, and then lower the bar to the floor. Do 5 reps.

1B: Chinup

Grab a chinup bar using a shoulder-width, underhand grip, and hang at arm’s length [A]. Now squeeze your shoulder blades down and back, bend your elbows, and pull the top of your chest to the bar [B]. Pause, slowly lower your body back to the starting position, and repeat. Do 6-8 reps.

2A: Barbell Split Squat

Hold a barbell across your upper back and stand in a staggered stance, your left foot in front of your right [A]. Keeping your torso upright, lower your body until your front knee is bent 90 degrees [B]. Then push yourself back to the starting position. That’s 1 rep. Do 6-8 reps each leg.

2B: Single - Arm Overhead Dumbbell Press

Stand holding a dumbbell with your right hand just above and outside your right shoulder. Your palm should be turned toward your head [A]. Push the weight straight up over your shoulder [B]. Then lower it, and repeat without pausing. Do 6-8 reps each arm.

3A: Cable Face Pull

Attach a rope to the high pulley of a cable station and grab an end with each hand. Back a few steps away until your arms are extended in front of you [A]. Pull the middle of the rope toward your face [B]. Pause, and reverse the movement back to the starting position. Do 8-10 reps.

3B: Barbell Rollout

Load a bar with 10-pound plates and kneel on the floor. Grab the bar with an overhand, shoulderwidth grip. Keep your lower back naturally arched and your core stiff [A]. Roll the bar forward as far as you can without letting your hips or back sag [B]. Pause, and return to the starting position. Do 8-12 reps.

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