LATEWEEK WORKOUTS
07 / 18
5 SINGLEARM
OVERHEAD CARRY
Hold a medium-weight dumb bell
or kettlebell directly overhead
with your right arm. Your elbow
should be locked and your wrist
straight. Tighten your core and
walk forward, looking straight
ahead. Focus on standing tall,
and try to avoid tipping to either
side. Walk 25 steps total, and
then switch arms and repeat.
Don’t rush the steps; your strides
should be slow and deliberate.
STRENGTH 1
Do exercises 1 and 2 as a
superset, alternating between
5 reps of each move the entire
time. Rest briely; then do
exercises 3 and 4 as a second
superset. Rest as needed to
maintain good form, and use
challenging weights. Follow
the week-by-week schedule for
a training-time breakdown.SIZE 1
Focus on quality reps, using
lighter weights than you did
a day earlier. Do exercise 5
rst, followed by exercises 2,
1 and 4. Follow the week-by-
week schedule for a sets-and-
reps break down. Do all the
sets for one exercise before
continuing to the next. Rest
30 seconds between each set.6 POWER CURL
Stand holding dumbbells at your
sides, feet shoulder-width apart,
knees slightly bent, palms facing
your hips. Keeping your core tight,
hinge forward slightly at your hips;
then hinge backward,
straightening your body. Use the
momentum created to curl the
weights upwards. Squeeze your
biceps for a moment; then lower
the dumbbells. That’s 1 rep.EARLYWEEK WORKOUTS
TECHNIQUE TIP
Keep your chest
up and shoulders
back throughout
each set.7 FOOTELEVATED
SPLIT SQUAT
Stand in a staggered
stance, holding light
dumbbells at your
sides. Place the top
of your right foot on a
bench behind you. This
is the starting position.
Bend your left knee,
lowering your torso as
far as you can while
still keeping your chest
up. Your back leg
should also bend
naturally as your torso
lowers. Pause and
return to the start.
That’s 1 rep. Do all your
reps, switch sides, and
then repeat.9 SINGLEARM
DUMBBELL ROW
Stand in front of a
bench with a dumbbell
in your right hand and
feet shoulder-width
apart. Hinge forward at
your hips so your torso
is nearly parallel to the
floor, and place your left
hand on the bench,
keeping that arm
straight. The dumbbell
should hang naturally.
This is the start.
Keeping your right arm
close to your body,
raise your upper arm
and pull the dumbbell
toward your rib cage.8 RACKED CARRY
Stand holding a pair
of dumbbells or
kettlebells against
your upper chest near
your shoulders, your
elbows bent in front of
your body. Keep your
core tight and work to
stand straight up as
you walk forward.
Walk 30 total steps.STRENGTH 2
Do exercises 6 and 7 as a
superset, alternating between
5 reps of each move the entire
time. Rest briely; then do
moves 9 and 8 as a second
superset. Rest as needed
between sets to maintain good
form, and use challenging
weights. Follow the week-by-
week schedule for a training-
time breakdown.SIZE 2
Use lighter weights than you
did a day earlier. Do exercise
9 rst; then do move 7, using
only your body weight. Finish
with moves 6 and 8. Follow the
week-by-week schedule for a
sets-and-reps breakdown. Do
all sets for one exercise before
continuing to the next. Rest
30 seconds between sets.