Grim repper: experience new muscle growth and fat loss—along with some pain—with this at-home high-rep program

Muscle & Fitness, July, 2009 by Joe Wuebben

PUSH-UP (flat, decline)

Back

ONE-ARM ROW (dumbbells, elastic band)

BENT-OVER ROW (barbell, dumbbells, elastic band)

SEATED ROW (elastic band)

LAT PULLDOWN (elastic band)

STRAIGHT-ARM PULLDOWN (elastic band)

PULLOVER (barbell, dumbbells, elastic band)

Shoulders

OVERHEAD PRESS (barbell, dumbbells, elastic band)

UPRIGHT ROW (barbell, dumbbells, elastic band)

LATERAL RAISE (dumbbells, elastic band)

FRONT RAISE (barbell, dumbbells, elastic band)

BENT-OVER LATERAL RAISE (dumbbells, elastic band)

Triceps

LYING TRICEPS EXTENSION (barbell, dumbbells, elastic band)

CLOSE-GRIP BENCH PRESS (barbell, dumbbells, elastic band)

BENCH DIP (feet on floor or up on a bench)

KICKBACK (dumbbells, elastic band)

Biceps

CURL (barbell, dumbbells, elastic band)

INCLINE CURL (dumbbells, elastic band)

HAMMER CURL (dumbbells, elastic band)

Traps

SHRUG (barbell, dumbbells, elastic band)

Quads/Glutes

SQUAT (barbell, dumbbell, elastic band, bodyweight)

LUNGE (barbell, dumbbells, bodyweight)

SISSY SQUAT (weight plate, dumbbell, bodyweight)

Hamstrings

EXERCISE-BALL ROLL-IN

Calves

STANDING CALF RAISE (dumbbell, bodyweight)

SEATED CALF RAISE (barbell, dumbbells)

Abs

CRUNCH

WEIGHTED CRUNCH (weight plate, dumbbell, medicine ball)

REVERSE CRUNCH

DOUBLE CRUNCH

OBLIQUE CRUNCH

PHOTOS BY IAN SPANIER