Taking sides: train unilaterally to topple strength plateaus while you torch your midsection

Muscle & Fitness, July, 2009 by Mark Thorpe

NORTON SAYS:

* "This is a great way to warm up the chest and shoulders or completely burn them out, depending on where the exercise is placed in your routine."

EXERCISE-BALL ONE-ARM CABLE FLYE

Lie faceup on an exercise ball with your feet on the floor, knees bent and back fully supported so you're parallel to a low-pulley cable station. Making sure there's no slack in the cable, grasp the handle with your near hand. Keeping your elbow bent slightly and your arm moving in the same plane as your shoulder, bring your hand directly over your chest. Squeeze your pec at the top, then slowly return to the start while maintaining your posture and stability through the torso and glutes. Alternatively, you could use a dumb-bell. Repeat for reps, then switch sides.

NORTON SAYS:

* "Finish your workout with this move. Although it'll isolate and torture your pecs, the core requirement is significant, so expect to feel it in your midsection. This pair of moves may be all the abdominal training you need to do for the day."

DUMBBELL ROW FROM THE FLOOR

With your feet a little wider than shoulder width, get into the top position of a push-up and grasp two dumbbells placed on the floor so your hands are aligned with your shoulders. Pull one dumbbell toward the same-side hip, then return it to the floor. Repeat with the opposite arm. Don't let your hips drop or your feet come off the floor. As you progress, bring your feet closer together and perform all reps for one side before switching.

NORTON SAYS

* "Done with proper form, this exercise is as difficult as any you'll find. Your shoulders play a huge role."

ALTERNATE-GRIP CHIN

(not shown)

Grasp a fixed overhead bar using a wide grip, one palm facing you and the other facing away; wrap your thumbs around the bar. Hang freely with your arms fully extended, knees bent and ankles crossed behind you. Contract your lats to raise your chin over the bar, concentrating on keeping your elbows out and pulling them down to your sides. Hold the peak-contracted position momentarily before lowering to the start position. Alternate your grip each set.

Norton Says: "Most of your upper body will feel this one, especially your grip, shoulders and torso. The size and strength of your back will improve as well. Add weight when you can complete four sets of six reps."

Phase 1

Exercise                                Sets   Reps        Timing

Alternate-Grip Chin                       4    6      start of workout

Incline Dumbbell Press Circuit (1)        3   12 (1)  start of workout

(1) each side

Phase 2

Exercise                                Sets   Reps   Timing

Exercise--Ball One--Arm Cable Flye        3   15 (1)  end of workout

Dumbbell Row From the Floor (1) each      3    4 (1)  end of workout
side

(1) each side

ONE-LEG SQUAT

Stand erect facing away from a flat bench with a light dumbbell in each hand. Extend your left leg behind you and place the top of your foot on the bench. Your knee will form about a 90-degree angle. Begin by bending your right knee and hip as if to sit in a chair until your quad is parallel to the floor. Your right knee should be directly over your ankle and shouldn't internally rotate. Return to standing by driving your heel into the floor. Repeat for reps, then switch sides.