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Start the Year Strong
Whether you're just beginning or coming back to working out from a long layoff, this back-to-basics routine Will help you create a lean, fit, muscular body fast.
Photos by Robert Reiff
Friday| FRIDAY |
Barbell Bench Press*
| Phase 1 Sets/Reps1 |
Phase 2 Sets/Reps1 |
Phase 3 Sets/Reps2 |
Phase 4 Sets/Reps |
| 3/15 | 3/15, 12, 10 | 3/10, 8, 6 | 5/5 |
Deadlift
| Phase 1 Sets/Reps1 |
Phase 2 Sets/Reps1 |
Phase 3 Sets/Reps2 |
Phase 4 Sets/Reps |
| 3/15 | 3/15, 12, 10 | 3/10, 8, 6 | 5/5 |
Triceps Pushdown
| Phase 1 Sets/Reps1 |
Phase 2 Sets/Reps1 |
Phase 3 Sets/Reps2 |
Phase 4 Sets/Reps |
| 2/15 | 3/10 | 3/10 | 3/10 |
Side Crunch
| Phase 1 Sets/Reps1 |
Phase 2 Sets/Reps1 |
Phase 3 Sets/Reps2 |
Phase 4 Sets/Reps |
| 3/TF4 | 3/TF4 | 3/TF4 | 3/TF4 |
KEY
- 1 Rest one minute between sets and no longer than three minutes between exercises.
- 2 Rest up to 90 seconds between sets and no longer than three minutes between exercises.
- 3 Rest three minutes between sets and no longer than five minutes between exercises.
- 4 Each side.
- TF = To failure
- * If you don’t have a spotter, do dumbbell instead of barbell presses.
