Fitnes Center
Day 1
1) Deadlift
Sets: 4, Reps: 5
Stand with your feet about hip-width apart. Bend down and grab the bar so your hands are just outside your knees. Keeping your lower back in its natural arch, drop your hips, and drive your heels into the floor. Pull the bar up along your shins until you’re standing with hips fully extended and the bar is in front of your thighs. Increase the weight each set until you hit your five-rep max on your fourth (final) set. Do not go to failure.
2) Chin-Up
Sets: 4, Reps: 5, 5, 5
Hang from a chin-up bar with an underhand grip, hands shoulder-width apart. Pull yourself up until your chest is above the bar. Perform
three sets of five reps and then one set of as many as possible. If you can do three sets of five with your body weight, add weight with a belt.
3) Dumbbell Floor Press
Sets: 4 Reps: 8
Lie on the floor with a dumbbell in each hand, holding the weights over your chest. With palms facing, lower the weights down until your triceps touch the floor. Pause for a moment, then press the dumbbells up.
Day 2
1) Bulgarian Split Squat
Sets: 4 Reps: 6 (each leg)
Hold a heavy dumbbell at chest level or two dumbbells at your sides.
2) Bench Press
Sets: 4 Reps: 5
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, then push your feet hard into the floor to help you press the weight up.
3) Dumbbell Row
Sets: 4 Reps: 6, 6, 6, 20 (each side)/p>
Perform three sets of six, then reduce the load by 20%, and complete one set of 20 reps.
4) Off-Bench Side Plank
Sets: 3 Reps: Hold for 20 seconds (each side).
Lie sideways across a bench and hook your feet under a dumbbell rack or other sturdy object. Only your hips should be supported by the bench. Hold the position.
Day 3
1) Front Squat
Sets: 4 Reps: 5.
Set a barbell on a power rack at shoulder height. Grab the bar with your hands at shoulder width and raise your elbows in front of the bar until your upper arms are parallel to the floor. Take the bar out of the rack, letting it rest on your fingertips and sternum—as long as your elbows stay up, you’ll be able to balance the bar. Squat as low as you can without losing the arch in your lower back.
2) Inverted Row
Sets: 4 Reps: 8
Set a barbell in a power rack (or use a Smith machine) at about hip height. Lie underneath it and grab it with hands about shoulder-width apart. Hang from the bar so your body forms a straight line. Squeeze your shoulder blades together and pull yourself up until your sternum touches the bar.
3) Single-leg Hip Thrust
Sets: 4 Reps: 8 (each side).
Rest your upper back on one side of a bench and sit on the floor. Extend one leg in front of you and plant the other close to your butt. Drive your foot into the floor and extend your hips up until your body is parallel to the fl oor.
4) Push-up
Sets: 3 Reps: As many as possible
Sit at a lat pulldown station and hold the bar with an outside shoulder-width grip. Pull the bar down to your collarbone.
