● Body Book Hybrid t
1D
NEUTRAL-
GRIP
PULLUP
Sets: 5 Reps: As many
as possible Rest: 0 sec.
Hang from a pullup bar
with hands at shoulder
width and palms facing
each other. Pull yourself
up until your chin is over
the bar. Stop each set
two reps shy of failure.
1E
SINGLE-
LEG HIP
EXTENSION
Sets: 5 Reps: 15 (each
side) Rest: 60 sec.
Rest your upper back on
a bench and place your
feet on the floor close
to your butt. Brace
your abs and raise one
leg off the floor. Lower
your hips until your butt
nearly touches the floor
and drive your heel into
the floor to raise your
hips up to level again.DAY III1A
INCLINE
DUMBBELL
PRESS
Sets: 4 Reps: 8 Rest:
30 sec.
Set an adjustable bench
to a 30- to 45-degree
angle. Hold a dumbbell
in each hand and lie
back against the bench.
Press the dumbbells
from shoulder level to
straight over your chest.
1B
DUMBBELL
BENCH
PRESS
Sets: 4 Reps: 8 Rest:
30 sec.
Lie back on a flat bench
with a dumbbell in
each hand at shoulder
level. Press the weights
straight over your chest.1C
DECLINE
PUSHUP
Sets: 4 Reps: 8 Rest:
30 sec.
Elevate your feet on a
bench or box and place
your hands on the floor.
Lower your chest to just
above the floor and then
press back up.2A
BENTOVER
LATERAL
RAISE
Sets: 3 Reps: 10 Rest:
30 sec.
Hold a dumbbell in each
hand and bend your hips
back until your torso
is parallel to the floor.
Keep your lower back
flat. Raise the weights
out 90 degrees, squeez-
ing your shoulder blades
together.2B
LATERAL
RAISE
Sets: 3 Reps: 10 Rest:
30 sec.
Hold a dumbbell in each
hand and raise the
weights out 90 degrees
to your sides. Avoid
swinging the dumbbells
and lower each rep
with control.3A
EZ-CURL
SKULL
CRUSHER
Sets: 3 Reps: 10 Rest:
30 sec.
Hold an EZ-curl bar with
hands at shoulder width
and lie back on a bench.
Press the bar over
your chest. Lower the
bar to just above your
forehead. Extend your
elbows to lockout.3B
DIP
Sets: 3 Reps: 10 Rest:
30 sec.
Suspend your body over
parallel bars. Lower
yourself until your upper
arms are parallel to the
floor and then press
back up.THIS PROGRAM
FILLS THE
GAPS IN BOTH
CROSSFIT AND
BODYBUILDING
TRAINING.112 MEN’S FITNESS AUGUST 2016