1-Exercise 1a Bench Press
Sets: 3 Reps: 8-10 Rest: 20 Seconds
Lie on the bench, grab the bar underhand, and pull your torso up and forward, resting your head on the bench before the rest of your body. Your eyes should be under the bar. This should also cause your knees to bend 45 degrees so that your feet are planted far back—it's OK if the balls of your feet are in contact with the floor—but your heels are in the air. Now switch to an overhand, shoulder-width grip. Lift the bar off the rack and hold it directly above your chest [1]. Squeeze the bar hard and arch your upper back. Lower the bar to just below your nipples [2]. Once the bar touches your chest, push your feet hard into the fl oor (dropping your heels if they're up). Press the weight up, focusing on pushing the bar back slightly toward your face. When the bar is halfway up, begin fl aring your elbows outward to lock it out. That's one rep.
2-Exercise 1b Dumbbell Fly
Sets: 3
Reps: 8-10
Rest: 20 Seconds
Hold a dumbbell in each hand and lie back on a bench as you would to perform a bench press. Press the weights over your chest and turn your palms so that they face each other [1]. Slowly spread your arms and lower them in an arcing motion until the weights are about level with your shoulders [2]. Hold the stretched position for five seconds. Now squeeze your pecs and draw your arms back to the starting position. That's one rep.
3-Exercise 1c Partial Lockout
Sets: 3
Reps: As many as possible
Rest: 90 Seconds
Set up as you did for the bench press above, even using the same weight, but lower the bar just a few inches so that your elbows bend and you feel tension on your triceps [1]. Press the bar back up straight [2]. That's one rep.
4-Exercise 2 Barbell Row
Sets: 3
Reps: 8-10
Rest: 60 Seconds
Hold a barbell at hip level and lower your torso until it's about 45 degrees to the fl oor—keep your lower back in its natural arch throughout the exercise. At the same time, bend your knees to take tension off your hamstrings. Let the bar hang straight down [1]. Squeeze your shoulder blades together and pull the weight straight up until it touches your sternum [2]. Lower the weight to the starting position. That's one rep.
5-Exercise 3 Squat
Sets: 3
Reps: 8-10
Rest: 60 Seconds
Set up a barbell on the supports of a squat rack. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands as close together as is comfortable. Nudge the bar off the rack, take three steps backward, and stand with your feet a bit wider than shoulder-width apart and toes turned slightly outward [1]. Take a deep breath and bend your hips and knees, lowering your body as far as you can (try to squat to where your thighs are below parallel to the fl oor) [2]. Explode back upward to the starting position. That's one rep.
6-
Sets: 1
Reps: 8-10
Rest: 60 Seconds
Hold a pair of dumbbells at shoulder height [1]. Press the weights straight overhead [2] and then lower them to the starting position. That's one rep.
7-Exercise 5 Barbell Curl
Sets: 1
Reps: 8-10
Rest: 60 Seconds
Hold a straight bar with hands shoulderwidth apart [1]. Keeping your elbows braced against your sides, curl the bar as high as you can [2]. Reverse the motion to return to the starting position. That's one rep.
8-Exercise 6 Triceps Pushdown
Sets: 1
Reps: 8-10
Rest: 60 Seconds
Attach a rope handle to the top pulley of a cable station. Hold an end of the rope in each hand and tuck your elbows tight against your sides [1]. Without allowing your elbows to move forward, squeeze your triceps and straighten your arms [2]. Reverse the motion to return to the starting position. That's one rep.
9-Exercise 7 Standing Calf Raise
Sets: 1
Reps: 8-10
Rest: 60 Seconds
Use a standing calf raise machine as shown here, or hold a dumbbell in one hand and stand on an elevated surface (such as a box or aerobics step). Lower your heels toward the fl oor, knees slightly bent, until you feel your calves stretched to the limit [1]. Hold the bottom position for a few seconds and then drive the balls of your feet into the surface, lock your knees, and raise your heels as high as possible [2]. That's one rep.
