DAY 1
EXERCISE SETS REPS REST
A1.Back
squat3 1-1-1* 2-3
min
B1.Kettlebell
squat415 -B2.Bentover
KB row41060
sec
C1.Single-leg
hip raise415 -C2.One-arm
DB bench
press410 -C3.Up-down
plank410
(each arm)60
sec
*R efertoclustersetssidebar(left).DAY 3
EXERCISE SETS REPS REST
A1. Tra p - b a r
deadlift3 1-1-1* 2-3
min
B1.Tra p - b a r
Romanian
deadlift415 -B2.Eccentric
neutral-grip
pull-up45 ** 60
secC1.Bulgarian
split squat415
(each leg)C2.Neutral-
grip squeeze
press410 -C3.Pallof
press410
(each arm)60
sec
*R efertoclustersetssidebar(left).
**Loweryourselftoacountoffive.DAY 2
EXERCISE SETS REPS REST
A1.Bench
press3 1-1-1* 2-3
min
B1.Weighted
push-up**410 -B2.Legcurl
with sliders41060
sec
C1.Split squat 4 15
(each arm)C2.Incline
prone DB row410 -C3.Straight-
leg sit-up41560
sec
*R efertoclustersetssidebar(left).
**Placeaplateonyourmiddleback,
just below your shoulder blades.DAY 4
EXERCISE SETS REPS REST
A1.Dumbbell
flye with twist41560
sec
B1.Half-kneeling
overhead press410
(each arm)60
secC1.Wide-grip
cable row41560
sec
D1.EZ-bar
cable curl410 -D2.Tr i c e p s
pushdown
with rope
attachment41060
secE1.Hanging
leg raise31030
secOne-arm DB
bench press
Setuponaflatbenchasyouwould
for a standard dumbbell bench
press, but use just one dumbbell.
Keep your non-working arm tense,
by your side, and squeeze your core
as you drive the dumbbell over your
chest.Keepyourelbowtuckedinat
a45-degreeangleduringthelift.
Lower back to your chest slowly.Bulgarian
split squat
With a dumbbell in each hand, stand
about 60cm in front of a bench and
place one foot on it. Keep your torso
straight and squat down until your
front thigh is parallel to the ground.
Do not let your knee touch the floor.
Drive through your heel and explode
back up to a standing position.
Repeat with the other leg.GROOMING BY CHRISTIE CAIOLA
NOVEMBER 2017 / MUSCLE & FITNESS 93