Don't bounce the weight up to your chest.


WORKOUT BENT-OVER ROW Hold a barbell in front of your thighs and lower your torso until it’s parallel to the floor. Keep your lower back in its natural arch. Row the weight up until it touches your belly.


THE


FRONT SQUAT Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll towards your fingers—as long as you keep your elbows raised, you will balance the bar. Squat as low as you can keeping your lower back flat.


DAY 2


Horizontal-pull main lift BENT-OVER BARBELL ROW CHEST-SUPPORTED ROW LOW-CABLE ROW


Horizontal-press accessory BARBELL BENCH PRESS BARBELL INCLINE PRESS DUMBBELL BENCH PRESS DUMBBELL INCLINE PRESS


Accessory upper back DUMBBELL ROW FACE PULL BARBELL SHRUG


Elbow flexion BARBELL CURL STANDING DUMBBELL CURL


Core isolation, anti-rotation PALLOF PRESS ISO HOLD


HALF-KNEELING PALLOF PRESS ISO HOLD (ONE KNEE UP)


KNEELING PALLOF PRESS ISO HOLD


Cardio BATTLING ROPES MEDICINE-BALL SLAM


SIZE: N/A FAT LOSS: 20 SECONDS ON, 40–60 SEC. OFF, REPEAT FOR 6–8 ROUNDS STRENGTH: 10 SECONDS ON, 60 SECONDS OFF, 10–15 ROUNDS


TEMPO


SIZE: 311 FAT LOSS: 211 STRENGTH: 201


SIZE: 301 FAT LOSS: 201 STRENGTH: 101


SETS/REPS


SIZE: 4X6–8 FAT LOSS: 4X8–12 STRENGTH: 4X5–6


SIZE: 3X6–8 FAT LOSS: 3X8–12 STRENGTH: 3X5–6


REST PERIOD


SIZE: 90–120 SEC FAT LOSS: 60–90 SEC STRENGTH: 2–4 MIN


SIZE: 90–120 SEC FAT LOSS: 60–90 SEC STRENGTH: 2–4 MIN


BULGARIAN SPLIT SQUAT Hold a dumbbell in each hand and stand a few feet in front of a bench. Bend your left knee and rest the top of your left foot on the bench behind you. Keeping your torso upright, bend your right knee and lower your body until your left knee nearly touches the floor.


SWISS BALL ROLLOUT Rest your forearms on a


SIZE: 311 FAT LOSS: 211 STRENGTH: 101


SIZE: 202 FAT LOSS: 201 STRENGTH: 101


N/A


SIZE: 3X8–10 FAT LOSS: 3X8–12 STRENGTH: 3X6–8


SIZE: 3X8–10 FAT LOSS: 3X8–12 STRENGTH: 3X6–8


3X20–30 SEC


SIZE: 60–90 SEC FAT LOSS: 60 SEC STRENGTH: 90–120 SEC


SIZE: 60–90 SEC FAT LOSS: 60 SEC STRENGTH: 90–120 SEC


60 SEC


Swiss ball and spread your feet wide apart. Extend your arms, rolling the ball forwards until you feel your lower back is about to sag.


DB/KB SWING Get into an athletic, shoulder-width stance holding a heavy dumbbell in one hand. Allow the weight to hang in front of your body and between your legs. Explosively straighten your hips and knees to come up to a standing position. Allow the momentum to swing your arm up to shoulder level.


MUSCLE&FITNESS 55


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