Do the six intermediate/advanced exercises shown here for 4 weeks.
- WEEKS 1 & 2: 2 sets of 8–10
- WEEKS 3 & 4: 2 or 3 sets of 6–8
IMPORTANT!
ALL SIX EXERCISES ON THESE TWO PAGES ARE FOR INTERMEDIATE AND ADVANCED LIFTERS. NOTE THE DIFFERENCES IN SETS AND REPETITIONS FOR EACH LEVEL.
Single-Leg Alternating Dumbbell Row
- Grab a pair of dumbbells and stand with your left foot in front of your right. Keep your back flat and bend over at the hips so the dumbbells are hanging at arm's length from your shoulders, palms facing in. Raise your right foot off the floor.
- Raise your left upper arm as high as you can by bending your elbow and squeezing your shoulder blade toward the middle of your back.
- As you lower it, raise the other that's one repetition.
- Alternate until you finish the set.
Note: Alternate the foot you raise and the arm you start with on each set.
Swiss-Ball Reverse Pushup
Staggered-Grip Pullup
Swiss-Ball Reverse Pushup
- Secure a bar 3 to 4 feet above the floor. Lie under the bar and grab it with a shoulder width, overhand grip. Hang at arm's length from the bar with your body
- straight and your lower legs on a Swiss ball.
- Keep your body rigid and pull your chest to the bar.
- Pause, then lower yourself back to the starting
Staggered-Grip Pullup
- Grab a pullup bar with an overhand grip. Your right hand should be directly above your right shoulder, and your left hand 6 to 12 inches outside of your left shoulder. Hang at arm's length with your ankles crossed behind you.
- Pull yourself up as high as you can.
- Pause, then slowly return to the starting position.
- Alternate hand positions on each set, so your right hand is placed out from the shoulder on the second set.
