Get fit fast and make it last! Our boredom-busting program will keep you motivated and prevent plateaus while delivering serious fat-blasting, body-sculpting benefits

Shape, Feb, 2005 by Alexa Joy Sherman

WEEK 3 Reverse Bent-Over Row Hold a barbell underhand, arms straight, hands slightly farther than shoulder-width apart. Bend knees and hinge forward at hips until torso is parallel to floor, arms hanging in line with shoulders. Squeezing shoulder blades, pull elbows up, bringing bar toward low rib cage [shown]. Straighten arms, lowering dumbbell, and repeat.

Weight: 5- to 10-pound dumbbells for Week 1; 30-60 pounds for Week 2; 20-40 pounds for Week 3. Strengthens middle back, rear shoulders and biceps

upper body: chest press

WEEK 1 One-Arm Stability-Ball Press Lie with head and upper back on a stability ball, hips lifted, buttocks tight, knees bent, feet flat on floor. Hold dumbbells in both hands above midchest, arms straight. Bend right elbow out and down to align with shoulder [shown]. Straighten and repeat with left arm to complete 1 rep.

WEEK 2 Standing Cable Fly Stand with feet in a staggered lunge, holding upper single handles with elbows open in a slight arc, palms forward. Press handles together at chest height [shown]. Repeat.

WEEK 3 Incline Press Lie on an incline bench adjusted to 60 degrees, knees bent, feet flat on floor. Hold a dumbbell in each hand above chest, arms straight. Bend both elbows out and down to align with shoulders [shown]. Straighten and repeat.

Weight: 5- to 10-pound dumbbells for Week 1 and Week 3; 10-30 pounds per side for Week 2. Strengthens chest, front shoulder and triceps

upper body: shoulder press

WEEK 1 Overhead Dumbbell Press Stand with feet hip-width apart, dumbbells resting at front shoulders, palms in, elbows close to sides, abs tight. Press dumbbells up, turning palms forward as arms straighten [shown]. Lower, rotating palms in and repeat.

WEEK 2 Military Press Sitting with back against pad of an overhead-press machine, hold handles that point forward, palms in and elbows bent, abs tight. Keeping wrists straight and shoulders relaxed, press handles up until arms are almost straight [shown]. Slowly lower and repeat.

WEEK 3 Seated Wide Row Sit on the end of a flat bench holding a dumbbell in each hand. Hinge forward from hips so torso hovers over thighs, dumbbells hanging and aligned with shoulders, palms facing rear. Squeeze shoulder blades and bend elbows out to sides and up to align with shoulders [shown]. Straighten and repeat.

Weight: 5- to 8-pound dumbbells for Week 1 and Week 3; 20-50 pounds for Week 2. Strengthens upper back and shoulders

upper body: triceps press

WEEK 1 Lying Extension Lie on a flat bench, knees bent, holding a dumbbell in each hand overhead and in line with shoulders, palms in. Bend elbows, bringing dumbbell heads down toward shoulders without changing arm position [shown]. Straighten arms and repeat.

WEEK 2 High Cable Press-Down Stand facing a high cable pulley, abs contracted. Grasp a short bar, palms down, bringing elbows in line with shoulders and close to rib cage, arms bent. Straighten arms, pressing bar down toward thighs, keeping wrists straight [shown]. Keeping elbows close to ribs, bend arms and repeat.