It's show time: be ready for your HD close-up in just four short weeks

Muscle & Fitness, July, 2009 by Jim Stoppani

PRESSDOWN

Attach a straight bar to a high-pulley cable and use an overhand grip. Lean forward slightly. Keeping your elbows in, push the bar to full-arm extension and squeeze your triceps at the bottom.

LOW-CABLE CROSSOVER

Stand between two cable stations and grasp the handle attached to each low-pulley cable. Take a step forward with one foot, and keep your shoulders back and chest high. Keeping your arms nearly straight, bring both handles up to shoulder level. Squeeze your pecs, then return to the start.

SQUAT

Stand erect with your feet wider than shoulder width. Push your hips back and squat down, keeping your chest high and back flat. When your thighs break parallel to the floor, squeeze your glutes, hamstrings and quads to return to standing.

WEEK 2

WORKOUT 1 (MONDAY   THURSDAY)

Muscle           Exercise              Sets/Reps    Rest
Group

Chest       Incline Bench Press         4/7-8         -

            --superset with--

            Incline Flye                4/16-20    1 min.

            Flye                        4/16-20       -

            --superset with--

            Dumbbell Bench Press        4/7-8      1 min.

            10-minute HIIT workout

Shoulders   Barbell Overhead Press      4/7-8         -

            --superset with--

            Bent-Over Lateral Raise     4/16-20    1 min.

            Lateral Raise               4/16-20       -

            --superset with--

            Dumbbell Upright Row        4/7-8      1 min.

            10-minute HIIT workout

Triceps     Pressdown                   3/7-8         -

            --superset with--

            Cable Overhead Triceps      3/16-20    1 min.

            Extension

            Lying Triceps Extension     3/16-20       -

            --superset with--

            Close-Grip Bench Press      3/7-8      1 min.

WORKOUT 2 (TUESDAY   FRIDAY)

Muscle           Exercise              Sets/Reps    Rest
Group

Legs        Squat                       4/7-8         -

            --superset with--

            Dumbbell Lunge              4/16-20    1 min.

            Log Extension               4/16-20       -

            --superset with--

            Leg Press                   4/7-8      1 min.

            Leg Curl                    4/16-20       -

            --superset with--

            Romanian Deadlift           4/7-8      1 min.

Calves      Seated Calf Raise           3/20          -

            --superset with--

            Standing Calf Raise         3/15       1/min.

            10-minute HIIT workout

Abs         Reverse Crunch              3/to          -

                                        failure

            --superset with--

            Cable Crunch                3/10-12    1 min.

            10-minute HIIT workout

WORKOUT 3 (WEDNESDAY   SATURDAY)

Muscle           Exercise              Sets/Reps     Rest
Group

Back        Barbell Row                 4/7-8         -

            --superset with--

            Seated Cable Row            4/16-20    1 min.

            Straight-Arm Pulldown       3/16-20       -

            --superset with--

            Wide-Grip Pulldown          3/7-8      1 min.

            10-minute HIIT workout                    -

Traps       Behind-the-Back Smith       3/7-8         -

            Machine Shrug                          1 min.

            --superset with--

            Smith Machine Shrug         3/16-20       -

            10-minute HIIT workout

Biceps      EZ-Bar Curl                 3/7-8         -

            --superset with--

            EZ-Bar Preacher Curl        2/16-20    1 min.

            Incline Dumbbell Curl       3/16-20       -

            --superset with--

            Alternating Dumbbell Curl   2/7-8      1 min.

Forearms    Barbell Reverse             2/15          -

            Wrist Curl

            --superset with--

            Barbell Wrist Curl          2/15       1 min.