SET EXERCISE BODYPARTS WORKED SUPERSET WITH BODYPARTS WORKED
3 Push-Up Pecs, triís, front delts Pull-Up Lats, biís
2 Incline Dumbbell Press Pecs, triís, front delts Two-Arm Dumbbell Row Lats, rear delts, biís
2 Standing Overhead Press Delts, triís Bent-Over Lateral Raise Rear delts, traps, rhomboids
2 Standing EZ-Bar Curl Biís Lying French Press Triís
2 Standing Dumbbell Curl Biís Machine Dip Triís, pecs, front delts
2 Seated Knee-Up Abdominals Hip Thrust Lower abs
 


Push-up
Get into the standard push-up position ó yes, on your toes ó hands just outside but aligned with your shoulders. Inhale as you drop toward the floor, hold for a beat, then exhale as you push back up. Keep your abs tight, back straight, head in a neutral position and your hips level with the rest of your body.
 



Pull up
If your gym has a Gravitron or counterbalanced pull-up machine, use it. Set the weight to whatever you need to tire out those muscles within the suggested rep range. Use a wide grip, keep your legs together and back slightly arched as you pull all the way up until your nose clears the handles. Lower under control.
Standing EZ-bar curl
Load the appropriate amount of weight on an EZ-bar. Take a shoulder-width, underhand grip and stand erect, abs tight and knees soft. Curl the bar toward your shoulders, squeeze for peak contraction and lower with a controlled motion, stopping just short of full extension. Keep your elbows by your sides throughout and avoid swinging your body.
 



Incline dumbbell press
Set the bench to a fairly low angle. With a dumbbell in each hand, lie back on the bench, holding the weights outside your shoulders.
Turn your palms to face front, take a deep breath and exhale as you press the dumbbells over your chest in an arc. Don't lock out your elbows at the top; reverse the path of movement on the eccentric (negative) portion of the lift.
 



Two-arm dumbbell row
Stand erect with a dumbbell in each hand, palms facing your thighs, abs tight and knees slightly bent. Lean forward from your hips, but keep the natural curve in your spine.
Looking straight forward, take a deep breath and exhale as you pull the weights up and into your torso, right between your ribs and hips, bringing your elbows as high as you can. As you pull the weights up, gradually quarter-turn your hands so your palms face your sides at the top of the movement. Squeeze and release to return to the start position.
 



Standing overhead press
With a dumbbell in each hand, stand erect in front of a mirror, knees soft and abs tight. Lift the weights so that your upper arms are about parallel to the floor, elbows bent 90 degrees.
Take a deep breath and exhale as you press the dumbbells overhead, bringing them together at the top. Don't lock out your elbows. Reverse in a controlled manner and return to the start position.
 



Bent-over lateral raise
Sit at the end of a flat bench, feet together, a dumbbell in each hand. Lean forward so your chest touches your thighs, and hold the dumbbells together behind your lower legs.
Take a deep breath and exhale as you lift the weights out to your sides in an arc until your arms are aligned with your shoulders. Hold for a beat at the top, then lower under control.
 



Lying French Press
Take a shoulder-width, overhand grip on an EZ-bar, lie faceup on a flat bench and lift the bar above your face with straight arms.
Keeping your upper arms locked in this position, bend your elbows to lower the bar toward the top of your forehead. Exhale as you extend your arms to return to the start position.
 



Hip thrust
Lie on a flat bench or the floor with your legs straight up and knees slightly bent. Place your hands either behind your head or at your sides, or grasp the end of the bench behind your head. 
In a controlled manner, lift your hips a few inches by contracting your abdominals, raising your legs higher in the air. Lower, but don't rest; immediately begin the next rep. The range of motion is fairly small.
 



Standing dumbbell curl
Stand erect with a dumbbell in each hand, palms facing your thighs, abs tight and knees soft. Curl both weights at the same time toward your shoulders, turning your palms up toward your shoulders as you go. Squeeze at the top, then lower in a controlled manner.
Machine dip
If your gym has a dip machine, go ahead and use it, setting the weight to the appropriate amount. (Or use a dip station or a pair of benches placed next to each other.) Keep your body as upright as possible for maximum triceps recruitment. Exhale as you press the weight down to full extension. 
 



Seated knee-up
Sit at the end of a flat bench and lean back, grasping the edges of the bench behind you.
Bend your elbows slightly and pull your knees into your chest. Inhale and extend your legs out in front of you while balancing on your glutes ó creating a ďVĒ ó then exhale as you bring your knees back into your chest.