m ore m r o f - mh.co.za · lower your torso until it’s almost parallel to the floor. let the...
TRANSCRIPT
Dir
ec
tio
ns
Thi
s pr
ogra
mm
e co
nsis
ts o
f tw
o w
orko
uts,
Wor
kout
A a
nd W
orko
ut B
. Com
plet
e a
tota
l of t
hree
wor
kout
s a
wee
k,
rest
ing
at le
ast a
day
aft
er e
ach
wor
kout
. Mak
e su
re y
ou n
ever
repe
at th
e sa
me
wor
kout
on
cons
ecut
ive
trai
ning
day
s.E
ach
wor
kout
con
sist
s of
thre
e su
pers
ets
of tw
o ex
erci
ses
each
. Alt
erna
te b
etw
een
exer
cise
s of
the
sam
e nu
mbe
r (1
A a
nd 1
B, f
or e
xam
ple)
unt
il yo
u co
mpl
ete
all s
ets
in th
at p
airi
ng. T
hen
mov
e on
to th
e ne
xt e
xerc
ise
pair.
TH
E O
LD-S
CH
OO
L W
OR
KO
UT
YOU
R F
OR
MU
LA
FO
R M
OR
E M
US
CLE
Bla
st a
way
fru
stra
ting
pla
teau
s an
d sc
ulpt
a b
ette
r
phys
ique
wit
h th
is t
otal
-bod
y pl
an
SU
PE
RS
ET
1• P
erfo
rm fo
ur s
ets
o
f eac
h ex
erci
se.
• Do
10 re
ps, t
hen
e
ight
, six
and
six
.• R
est 9
0 se
cond
s
aft
er a
n ex
erci
se.
SU
PE
RS
ET
2• P
erfo
rm fo
ur s
ets
o
f eac
h ex
erci
se.
• Do
eigh
t to
10
rep
s pe
r set
.• R
est 7
5 se
cond
s
aft
er a
n ex
erci
se.
SU
PE
RS
ET
3• P
erfo
rm th
ree
s
ets
of e
ach
exer
cise
.• D
o 10
to 1
2 re
ps
per
set
.• R
est 6
0 se
cond
s
aft
er a
n ex
erci
se.
WO
RK
OU
T S
CH
ED
ULE
Wee
k 1:
A, B
, AW
eek
2:
B, A
, BW
eek
3:
A, B
, AW
eek
4:
B, A
, B
WO
RK
OU
T A
WO
RK
OU
T B
1 [A] B
Ar
Be
ll
De
AD
lif
tLo
ad a
bar
bell
and
roll
it ag
ains
t you
r shi
ns. B
end
at y
our h
ips
and
knee
s an
d gr
ab th
e ba
r usi
ng a
n ov
erha
nd g
rip.
With
out r
ound
ing
your
low
er b
ack,
sta
nd u
p. T
hen
low
er th
e ba
rbel
l bac
k to
the
floo
r, ke
epin
g it
as c
lose
to y
our b
ody
as p
ossi
ble.
2 [A] D
um
BB
el
l B
ul
gA
riA
n s
pl
it s
qu
At
Hol
d a
pair
of d
umbb
ells
at a
rm’s
leng
th, y
our p
alm
s fa
cing
eac
h ot
her.
Sta
nd in
a s
tagg
ered
sta
nce
and
plac
e th
e to
p of
you
r bac
k fo
ot
on a
ben
ch. L
ower
you
r bod
y as
far a
s yo
u ca
n. P
ause
, the
n pu
sh
back
to th
e st
artin
g po
sitio
n. D
o al
l rep
s, th
en s
witc
h le
gs a
nd r
epea
t.
3 [A] s
eA
te
D D
um
BB
el
l c
ur
l-t
o-p
re
ss
Hol
d a
pair
of d
umbb
ells
at a
rm’s
leng
th a
nd s
it on
a b
ench
. With
out
mov
ing
your
upp
er a
rms,
cur
l the
dum
bbel
ls u
p to
you
r sho
ulde
rs.
Rot
ate
your
pal
ms
so th
ey fa
ce a
way
from
you
r bod
y, a
nd p
ress
the
wei
ghts
abo
ve y
our h
ead.
Ret
urn
to th
e st
artin
g po
sitio
n an
d re
peat
.
[B] D
um
BB
el
l B
en
ch
pr
es
sG
rab
a pa
ir of
dum
bbel
ls a
nd li
e on
you
r bac
k on
a fl
at b
ench
. Hol
d th
e du
mbb
ells
, pal
ms
faci
ng fo
rwar
ds, o
ver y
our c
hest
so
they
’re
near
ly to
uchi
ng. W
ithou
t cha
ngin
g th
e an
gle
of y
our h
ands
, low
er
the
dum
bbel
ls to
the
side
s of
you
r che
st. P
ause
, the
n pr
ess
the
wei
ghts
bac
k to
the
star
ting
posi
tion
as q
uick
ly a
s yo
u ca
n.
[B] s
ing
le
-Ar
m D
um
BB
el
l r
ow
H
old
a du
mbb
ell i
n yo
ur r
ight
han
d, a
nd p
lace
you
r lef
t han
d an
d le
ft k
nee
on a
flat
ben
ch. L
ower
you
r tor
so u
ntil
it’s
alm
ost p
aral
lel
to th
e fl
oor.
Let t
he d
umbb
ell h
ang
at a
rm’s
leng
th fr
om y
our s
houl
-de
r. P
ull t
he d
umbb
ell t
o th
e si
de o
f you
r che
st. P
ause
, the
n re
turn
to
the
star
ting
posi
tion.
Do
all r
eps,
sw
itch
side
s an
d re
peat
.
[B] h
Al
f-k
ne
el
ing
cA
Bl
e c
ho
pA
ttac
h a
rope
han
dle
to th
e hi
gh p
ulle
y of
a c
able
sta
tion.
With
you
r le
ft s
ide
to th
e st
ack,
kne
el a
s sh
own.
Gra
b th
e ro
pe w
ith b
oth
hand
s ab
ove
shou
lder
hei
ght.
Tryi
ng n
ot to
mov
e yo
ur to
rso,
pul
l th
e ro
pe p
ast y
our r
ight
hip
. Rev
erse
the
mov
e. D
o al
l you
r rep
s,
turn
and
rep
eat o
n yo
ur o
ther
sid
e. T
hat’s
one
set
.
1 [A] B
Ar
Be
ll
fr
on
t s
qu
At
Hol
d a
bar w
ith a
n ov
erha
nd g
rip.
Rai
se y
our u
pper
arm
s un
til
they
’re p
aral
lel t
o th
e fl
oor.
The
bar
sho
uld
rest
on
the
fron
t of y
our
shou
lder
s. L
ower
you
r bod
y un
til y
our t
high
s ar
e at
leas
t par
alle
l to
the
floo
r. P
ause
, the
n pu
sh b
ack
to th
e st
artin
g po
sitio
n.
2 [A] B
Ar
Be
ll
st
rA
igh
t-l
eg
De
AD
lif
tH
old
a ba
rbel
l at a
rm’s
leng
th u
sing
an
over
hand
gri
p th
at’s
just
be
yond
sho
ulde
r wid
th. K
eepi
ng y
our k
nees
slig
htly
ben
t, be
nd a
t yo
ur h
ips
and
low
er y
our t
orso
unt
il it’
s al
mos
t par
alle
l to
the
floo
r. P
ause
, the
n ra
ise
your
tors
o ba
ck to
the
star
ting
posi
tion.
3 [A] i
nv
er
te
D r
ow
Sec
ure
a ba
r abo
ut 9
0cm
to 1
.2m
abo
ve th
e fl
oor a
nd g
rab
it us
ing
an o
verh
and
grip
. Han
g w
ith y
our a
rms
com
plet
ely
stra
ight
and
you
r bo
dy in
a s
trai
ght l
ine
from
hea
d to
ank
les.
Pul
l you
r che
st to
the
bar.
Pau
se, t
hen
slow
ly lo
wer
you
r bod
y ba
ck to
the
star
ting
posi
tion.
[B] i
nc
lin
e B
Ar
Be
ll
Be
nc
h p
re
ss
Set
an
adju
stab
le b
ench
to a
bout
15
to 3
0 de
gree
s. L
ie fa
ce u
p on
th
e be
nch.
With
str
aigh
t arm
s, h
old
a ba
rbel
l usi
ng a
n ov
erha
nd g
rip
that
’s s
light
ly b
eyon
d sh
ould
er w
idth
. Low
er th
e ba
r to
your
upp
er
ches
t. P
ause
, the
n pu
sh th
e ba
r bac
k up
to th
e st
artin
g po
sitio
n.
[B] D
ec
lin
e e
Z-B
Ar
tr
ice
ps
ex
te
ns
ion
Gra
b an
EZ-
curl
bar
usi
ng a
n ov
erha
nd g
rip,
you
r han
ds a
litt
le le
ss
than
sho
ulde
r-w
idth
apa
rt. L
ie fa
ce u
p on
a d
eclin
e be
nch
with
you
r ar
ms
stra
ight
and
hol
d th
e ba
r ove
r you
r for
ehea
d. W
ithou
t mov
ing
your
upp
er a
rms,
ben
d yo
ur e
lbow
s to
low
er th
e ba
r tow
ards
you
r he
ad. P
ause
, the
n lif
t the
wei
ght b
ack
up b
y st
raig
hten
ing
your
arm
s.
[B] s
ing
le-l
eg
Du
mB
-B
ell
cA
lf r
Ais
e
Hol
ding
a d
umbb
ell i
n yo
ur r
ight
han
d, s
tand
on
a s
tep
or w
eigh
t pla
te.
Bal
ance
on
the
ball
of
your
rig
ht fo
ot, w
ith y
our
left
foot
beh
ind
your
rig
ht
ankl
e. (Y
our r
ight
hee
l will
be
off
the
step
or,
if us
ing
a w
eigh
t pla
te, o
n th
e fl
oor.)
Lift
you
r rig
ht h
eel
as h
igh
as y
ou c
an, u
sing
yo
ur le
ft h
and
for b
alan
ce.
Low
er a
nd r
epea
t. D
o al
l yo
ur r
eps,
sw
itch
side
s an
d re
peat
.