But that kind of focused work is what gets results.
- The routine is front-loaded with exercises that will require the most energy output — the deadlift, split squat and high pull. These will get your heart pumping and your body primed for action.
- Here, as with all the workouts included in this book, you should take the time to warm up, at least 5–10 minutes of easy cardio, and 3–5 extremely light sets of the first few exercises before getting into the working sets.
DEADLIFT
Start: Stand with your feet shoulder-width apart. Keeping your head up and your back slightly arched, bend your knees and grasp the barbell with an overhand or alternating grip.
Move: Push through your heels to drive the weight up with your legs. With your chest out and back straight, contract your hamstrings and pull your hips forward to stand erect. Set the barbell on the floor (make sure it’s padded) after every rep; the reset will help you maintain good form.
DUMBBELL SPLIT SQUAT
This is the same exercise as shown here (101 Workouts: #97 Full Body - Beginner), except here you use dumbbells instead of the body weight-only version.
HIGH PULL
Start: The first part of the movement is the same as for the deadlift.
Move: When the bar reaches thigh level, explosively move it upward by extending the hip, knee and ankle joints in a jumping motion. When you reach full extension, shrug your shoulders, then pull with your arms, bringing the bar as high as possible. Slowly lower the bar and reset.
MULTI-ANGLE DUMBBELL PRESS
Start: Hold two dumbbells and lie face-up on a flat bench (not pictured), holding the weights overhead.
Move: Do six presses, increase the angle of the bench to a 30-degree incline (shown in photo) and continue. After up to six more reps, increase the angle of the bench once again to 60 degrees. Repeat. Rest only as long as it takes to adjust the bench.
SINGLE-LEG CALF RAISE
Start: Step onto a raised surface with your heel off the edge, and hold a dumbbell at your side with your palm facing your body, placing your opposite hand on a stationary object for support. Lift your opposite leg off the floor.
Move: Press up onto the ball of your foot, hold the contraction and lower to the start.
DECLINE FRENCH PRESS
Start: Lie face-up on a slightly-declined bench. Take an overhand grip on an EZ-bar and lift it into position over your forehead, your arms straight.
Move: Bend your elbows and lower the weight behind your head, then flex your tri’s to return to the start.
INCLINE DUMBBELL ROW
Start: Grasp a dumbbell in each hand and straddle an incline bench, pressing your chest against it.
Move: With your palms facing inward and elbows close to your body, pull the weights as high as possible, squeezing your shoulder blades together at the top.
Additional Images
