THE BEST FULL-BODY MUSCLE WORKOUT [option C]

Here, we continue the theme of pushing, pulling, and lower-body movements making up the core of the workout and add in some direct arm work. The high-rep approach (sets of 15) works well in conjunction with the prev ious two sessions, and y ou may rotate through all three of them. For instance, perform option A on Monday , option B on Wednesday , and option C on Friday .

DIRECTIONS

Perform the exercise pairs (marked “A ” and “B”) in alternating fashion. So you’ll do one set of A , rest, then one set of B, rest again, and repeat until all sets are completed for the pair. The remaining exercises are done conventionally .

1 TRAP-BAR DEADLIFT

SETS: 3 REPS: 15 REST: 120 SEC.

Use a trap bar and stand with feet hip width. Bend your hips back and grasp the handles. Keeping your lower back in its natural arch, drive through your heels to stand up straight and extend your hips and knees.

2A INCLINE DUMBBELL ROW

SETS: 3 REPS: 15 REST: 60 SEC.

Set an adjustable bench to a 30- to 45-degree incline and lie on it chest-down. Grasp a dumbbell in each hand and draw your shoulder blades back and together as you row the weights to your sides.

2B INCLINE DUMBBELL PRESS

SETS: 3 REPS: 15 REST: 60 SEC.

Lie back on the incline bench holding a dumbbell in each hand at shoulder level. Press the weights over your chest.

3A EZ-BAR CURL

SETS: 3 REPS: 15 REST: 60 SEC.

Grasp an EZ-curl bar at shoulder width. Keeping your upper arms stationary, curl the bar.

3B DECLINE EZ-BAR LYING TRICEPS EXTENSION

SETS: 3 REPS: 15 REST: 60 SEC.

Set an adjustable bench to a slight decline and lie back on it holding an EZ-curl bar at shoulder width. Press the bar over your chest and then let your upper arms drift back

to about a 45-degree angle, which becomes your starting position. Bend your elbows to lower the bar behind your head, and then extend them to return to the starting

position for the next rep.