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A New Workout

1. Step-Ups - with a dumbbell in each hand, arms straight down, step up onto a bench starting with the left foot, then step down with the left foot. 15 reps. 15 more reps starting with the right foot. 3 sets. (2x15 pounds)

2. Clean & Press - Using a deadlift pose, pick up the barbell and immediately clean it to the chest, then press it up military style. 3 sets. 15 reps. (40 pounds)

3. Lunges - with a dumbbell in each hand, do 3 sets of 15 reps leading with the left leg, keeping ankle in front of knee and not letting knee touch the ground. 3 more sets of 15 reps leading with the right leg. (2x10 pounds)

4. Bent Over Row - pick up a bar and while bent over - way over, with back straight and using an underhanded grip, row the bar clenching shoulder blades at end of each pull. 3 sets. 15 reps. (40 pounds)

5. Chest Press on Ball - using a ball as a bench, sit on ball and slide down until ball is under upper back and neck. Dumbell in each hand. 3 sets. 15 reps. (20 pounds)

6. Shoulder Press on Ball - again on the wobbly ball, sitting straight up, do 3 sets of 15 reps of Military Press. (20 pounds)

7. High Pulls - Using cable machine with cable at eye level and two stirrups attached to the carabiner; with arms horizontal, face the cable, grab the handles, and pull towards your face. Nice posterior delt exercise. 3 sets of 12 reps. (40 pounds)

8. Tricep (Hammer) Curls - Using cable machine and rope attachment, pull down. Forearms start horizontal, end vertical. 3 x 12. (40 pounds)

9. Bicep Curls - With rope using same cable machine and rope attachment, or with barbell. 3 x 12 curls. (40 pounds)

A. Reverse Crunch - Lie on bench and grab the top. Lift up legs (bent) finishing with shins roughly vertical and bit coming off the bench.

B. Back Extension on Ball - Lie face-down with sternum on ball. Feet against the wall. Arms crossed over chest. Round back so you are draped over ball. Now extend back until chest is off the ball.

C. Bosu Leg Raise - grab handles and lift legs until thighs are horizontal.

A New Workout
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