Workouts A & B

FREQUENCY: Do this workout once every four days, alternating between the directions for Workout A and Workout B each time. So the first time you do the workout, use the amount of sets, reps, and rest shown for Workout A. The second time you do the workout, use the amount of sets, reps, and rest shown for Workout B. (Rest three to four days between sessions.) Note that the last exercise is different in each workout: In Workout A, you end with a lunge, in Workout B, you finish with a standing shoulder press.

HOW TO DO IT: Perform the exercises as straight sets, completing all sets of each exercise before moving on to the next. Pay close attention to the number of sets, repetitions, and rest periods for each, as they change considerably between exercises. When eight sets are prescribed, choose the heaviest weight you can normally lift five times and do three reps.

SQUAT

[1] A Sets: 8 Reps: 3 Rest: 1 minute B Sets: 3 Reps= 8 Rest: 90 seconds

* Lower your body as far as possible.

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PULLU

[2] A Sets: 3 Reps: 8 Rest: 90 seconds B Sets: 8 Reps: 3 Rest: 1 minute

* If it's too hard, perform the same movement on a lat-pulldown machine.

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ROMANIAN DEADLIFT

[3] A Sets: 8 Reps: 3 Rest: 1 minute B Sets: 3 Reps: 8 Rest: 90 seconds

* Keep your lower back naturally arched.

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BENCH PRESS

[4] A Sets: 3 Reps: 8 Rest: 90 seconds B Sets: 8 Reps: 3 Rest: 1 minute

* Press the bar straight up from your chest.

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LUNGE

[5A] Sets: 2 Reps: 10-12 (each leg) Rest: 1 minute

* Step forward and lower your body straight down, keeping your torso upright.

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STANDING SHOULDER PRESS

[5B] Sets: 2 Reps: 10-12 Rest: 1 minute

* Without moving your lower body, push the barbell straight above your head.

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