Fast Track to Flex Appeal (part 3)

Workout C

• 50 total reps per exercise
• 20-22 rep range, first set
• 75 seconds of rest between sets

1. Cable Standing Face Pull

Attach a rope handle to the high pulley cable and grab the ends with an overhand grip. Stand back so your arms are straight and the cable is taut [A].

Pull the rope toward your chin as you rotate your forearms toward your ears [B]. Reverse the motion as you return to the starting position, and repeat without pausing.

2. Push-Up

Assume a pushup position, with your hands slightly wider and in line with your shoulders and your body aligned from ankles to shoulders [A].

Lower your body as far as possible [B], and then quickly push yourself back to the start. If traditional pushups are too easy, elevate your feet using a bench or Swiss ball.

3. Romanian Deadlift

Stand holding a bar at arm's length with a shoulder-width, overhand grip. Your knees should be slightly bent [A].

Keeping your back naturally arched, lower your torso until it's nearly parallel to the floor [B]. Immediately raise your torso back to the starting position.

4. Standing Hammer Curl

Holding a pair of dumbbells, stand with your feet hip-width apart. Let your arms hang straight down from your shoulders, and turn your palms so they're facing each other [A].

Curl the dumb-bells up as high as you can without moving your upper arms forward [B], and then lower the weights to the starting position.