Workout B
Complex 1: Hybrid
Barbell Split Squat/Overhead Press
Step 1: Barbell Split Squat
Set a bar on a squat rack and step under it so the bar rests across your upper back. Pull your shoulders back as you grab the bar with an overhand grip. The bar should sit comfortably on your upper trapezius. Lift the bar off the rack and step back.
Stand in a staggered stance with your feet about 4 feet apart, your left foot in front of your right.
Lower your body until your front knee is bent 90 degrees and your other knee nearly touches the floor. Your front lower leg should be perpendicular to the floor, and your torso should remain upright.
Step 2: Overhead Press
Drive yourself up with your legs as you thrust the weight toward the ceiling until you're up on your toes and your arms are straightened above you.
Lower the bar to the starting position, described in Step 1. That's one repetition. Alternate the forward leg in each set.
Barbell: Same/Dumbbell: Dumbbell Split Squat/Overhead Press
Complex 2: Superset
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 in a straight line from your ankles to your shoulders.
Keeping your body rigid, pull your chest to the bar.
Pause, then lower yourself to the starting position. Barbell: Same/Dumbbell: Same
Dip
Grab the parallel bars on a dip station and lift yourself so that your arms are fully extended. Bend your knees and cross your ankles behind you.
Slowly lower your body by bending your elbows until your upper arms are parallel to the floor.
Pause, then push yourself back to the starting position. Superset with chinups (do the exercises back to back; rest after completing a set of each), shown below.
Note: Use a weighted belt if you can do more than the recommended repetitions.
Barbell: Barbell Incline Bench Press/Dumbbell: same
Complex 3: Hybrid
Dumbbell Lunge/Hammer Curl
Grab a pair of dumbbells and hold them at arm's length beside your thighs. Stand with your feet hip-width apart.
Step forward with your nondominant leg (your left if you're right-handed) and lower your body until your front knee is bent 90 degrees and your rear knee nearly touches the floor. Your front lower leg should be perpendicular to the floor, and your torso should remain upright.
As you push yourself back up to the starting position, curl the dumbbells toward your chest as far as you can, without rotating your wrists Then repeat with your dominant leg. That's one repetition.
Barbell: Barbell Lunge/Drag Curl/Dumbbell: Same
