Page numbers in this index are kept as a reference to the print edition.
Boldface page references indicate boxed text.
A
Abdominal muscles. See also Core muscles
anatomy, 277
fast-tempo exercises, 321
Airex Balance Pad, 21
Alcohol, 26
Almonds, 456
Alternating barbell lunge, 213
Alternating dumbbell bench press, 53
Alternating dumbbell lunge, 217
Alternating dumbbell lying triceps extension, 167
Alternating dumbbell shoulder press, 121
Alternating incline dumbbell bench press, 54
Alternating lateral raise with static hold, 127
Alternating neutral-grip dumbbell bench press, 53
Alternating sets, 15
Alternating situp, 313
Alternating slide out, 293
Alternating Swiss-ball dumbbell chest press, 56
Alternating Swiss-ball dumbbell shoulder press, 122
Ankle circles, 366
Ankle flexion, 366
Arm circles, 357
Arms
benefits of strong, 148
circumferences, measuring, 151
exercises
forearms, 174–77
wrist and hand, 174–77
muscles, 149
stretches, 180–81
At Large Nutrition Nitrean, 26, 454
At Large Nutrition Opticen, 455
B
Back
benefits of strong, 70
exercises, 72–111
chinups and pullups, 96–101
kneeling Swiss-ball lat stretch, 109
for latissimus dorsi, 96–107
pulldowns and pullovers, 102–7
rows and raises, 72–95
for upper back, 72–95
muscles, 71
pain, flossing away, 283
testing strength with scapular retraction, 101
Back extension, 258
Back rest, for shoulder press, 117
Baked beans, 450
Bananas, 452
Band side leg raise, 267
Barbell, 19
Barbell bench press, 46–47
variations, 47–51
Barbell board press, 49
Barbell box lunge, 214
Barbell Bulgarian split squat, 208
Barbell crossover lunge, 215
Barbell deadlift, 248
Barbell floor press, 51
Barbell front split squat, 208
Barbell front squat, 199
to push press, 341
Barbell good morning, 254
Barbell hack squat, 201
Barbell hang pull, 347
Barbell high pull, 346
Barbell jump shrug, 348
Barbell jump squat, 202
Barbell lateral stepup, 261
Barbell lunges, 212–13
variations, 213–15
Barbell pin press, 49
Barbell push press, 118
Barbell quarter squat, 200, 201
Barbell rollout, 292
Barbell row, 76–77
Barbell shoulder press, 116–17, 117
seated, 119
Barbell shrug, 130–31
overhead, 132
wide-grip, 132
Barbell side lunge, 215
Barbell split jerk, 119
Barbell split squats, 206–7
Barbell squats, 198
variations, 199–202
Barbell stepover, 214
Barbell stepup, 260
Barbell stiff squat, 200
Barbell straight-leg deadlift, 252–53
to row, 342
Barbell towel press, 48
Bar hold, 175
Beef, saturated fat in, 448
Bench, 18
Bent-arm lateral raise and external rotation, 128
Bent-knee reverse hip raise, 247
Bent-knee Swiss-ball reverse hip raise, 247
Bent-leg calf stretch, 229
Bent-over reach to sky, 356
Beverages, 26
Biceps
anatomy, 149
benefits of strong, 148
exercises
cable alternating flex curl, 160
cable curl, 161
cable hammer curl, 161
close-grip EZ-bar curl, 152
decline hammer curl, 156
dumbbell curl with static hold, 158
EZ-bar curl, 150–51
EZ-bar preacher curl, 153
hammer curl to press, 159
incline offset-thumb dumbbell curl, 156
reverse EZ-bar curl, 153
seated reverse dumbbell curl, 156
split-stance hammer curl to press, 159
split-stance offset-pinky dumbbell curl, 157
standing Zottman curl, 158
static curl, 158
Swiss-ball preacher curl, 152
telle curl, 153
triple-stop EZ-bar curl, 178
twisting standing dumbbell curl, 155
wide-grip EZ-bar curl, 152
stretch, 180
workout, 183
Biceps femoris, 235. See also Hamstrings
Bikini-Ready Workout, 390–95
Biotest Metabolic Drive Super Protein Shake, 454
Biotest Surge Recovery, 455
Bird dog, 283
Blast straps, 20
Blood pressure, effect of sodium on, 453
Blood sugar, effect of starch on, 440–41
Blueberries, 452
Body-weight jump squat, 194
Body-weight lunge, 217
Body-weight squats, 190–91
variations, 192–95
Body-Weight Workouts, 422–23
Bone density, increase with resistance training, 6
Bosu ball, 21
Bosu pushup, 43
Box squat box, 20
Braced squat, 194
Brachioradialis muscle, 149, 150
Brain health, increasing with weight lifting, 8
Breakfast, protein consumption in, 457
Breaking point, 197
Butter, 446
C
Cable alternating flex curl, 160
Cable core press, 295
Cable curl, 161
Cable diagonal raise, 139
Cable external rotation, 140
Cable face pull with external rotation, 108
Cable front raise, 125
Cable hammer curl, 161
Cable overhead triceps extension, 170
Cable pull through, 259
Cable row, 92–93
variations, 94–95
Cable station, 19
Calf raises, 224–25
Calf roll, 368
California roll, 450
Calories
burned by weight lifting, 5
calculating target number for diet, 443
tracking with food journal, 443
Calves. See also Quadriceps and calves
anatomy, 189
benefits of strong, 188
stretches
bent-leg calf stretch, 229
farmer’s walk on toes, 227
straight-leg calf stretch, 229
workout, 230
Cancer
red-meat myth, 452–53
reducing risk with resistance training, 6–7
Capsaicin, 444
Carbohydrates
added sugars, 440
avoiding foods high in, 24–25
in fruits, 24
saturated fat production, link to, 449
simple and complex, 441
sources, 455
Cardiovascular system, benefits of lifting weights, 8
Cardio workouts, 432–37. See also specific workouts
CCK, 446
Cheese, full-fat, 444
Chest
benefits of strong, 32
exercises, 34–67
alternating dumbbell bench press, 53
alternating incline dumbbell bench press, 54
alternating neutral-grip dumbbell bench press, 53
alternating Swiss-ball dumbbell chest press, 56
barbell bench press, 46–47
barbell board press, 49
barbell floor press, 51
barbell pin press, 49
barbell towel press, 48
Bosu pushup, 43
close-grip barbell bench press, 47
close-hands pushup, 38
decline dumbbell bench press, 55
decline dumbbell fly, 61
decline pushup, 36
dip, 44
doorway stretch, 66
dumbbell bench press, 52
dumbbell floor press, 55
dumbbell fly, 60
explosive crossover pushup, 42
flys, 60–62
incline dip, 45
incline dumbbell bench press, 54
incline dumbbell fly, 61
incline dumbbell fly to press, 61
incline pushup, 36
incline Swiss-ball dumbbell chest press, 57
iso-explosive pushup, 42
isometric barbell bench press, 49
judo pushup, 41
medicine-ball chest press, 59
medicine-ball pushup, 40
modified pushup, 36
neutral-grip dumbbell bench press, 53
neutral-grip incline dumbbell bench press, 54
presses, 46–59
pushup, 34–35
pushup and row, 43
pushup plus, 64–65
pushup with feet on Swiss ball, 37
reverse-grip barbell bench press, 48
single-arm cable chest press, 58
single-arm dumbbell bench press, 53
single-arm medicine-ball pushup, 40
single-leg decline pushup, 36
spiderman pushup, 39
stacked-feet pushup, 37
staggered-hands pushup, 39
standing cable fly, 62
Swiss-ball dumbbell chest press, 56
Swiss-ball dumbbell fly, 61
Swiss-ball pushup, 40
Swiss-ball pushup plus, 65
T-pushup, 41
triple-stop barbell bench press, 49
triple-stop pushup, 38
two-arm medicine-ball pushup, 40
weighted pushup, 37
wide-hands pushup, 38
muscles, 33
workouts, 67
Chest fly machine, 61
Chest presses, 56–58
pullup compared to, 97
spectrum of difficulty, 99
variations, 98–99
workout, 110
Chinup bar, 18
Cholesterol, 447, 448, 449, 451
Clamshell, 267
Close-grip barbell bench press, 47
Close-grip chinup, 99
Close-grip EZ-bar curl, 152
Close-grip lat pulldown, 105
Close-hands pushup, 38
Coconut, 447
Cognitive function, increasing with weight lifting, 8
Combo shoulder raise, 129
anatomy, 277
benefits of strong, 276
exercises
alternating situp, 313
alternating slide out, 293
barbell rollout, 292
bird dog, 283
cable core press, 295
core stabilization, 334
cross-body mountain climber, 289
cross-body mountain climber with feet on Swiss ball, 289
crossed-arms crunch, 315
crossed-arms situp, 312
crunch, 314
curlup with raised elbows, 291
cycling Russian twist, 302
decline situp, 313
dumbbell chop, 304
elbow-to-knee crunch, 315
elevated-feet plank, 280
elevated-feet Russian twist, 301
extended plank, 280
fire hydrant in-out, 282
foam-roller reverse crunch on bench, 324
foam-roller reverse crunch with dumbbell, 325
foam-roller reverse crunch with medicine ball, 325
45-degree plank, 280
half-kneeling rotational chop, 307
half-kneeling rotational reverse chop, 309
half-kneeling rotation stretch, 335
half-kneeling stability chop, 297
half-kneeling stability reverse chop, 299
hanging hurdle, 330
hanging leg raise, 329
hanging oblique raise, 333
hanging single-leg raise, 329
hip crossover, 303
hip flexion exercises, 322–31
incline reverse crunch, 323
kneeling cable crunch, 321
kneeling plank, 280
kneeling rotational chop, 306
kneeling rotational reverse chop, 308
kneeling stability chop, 296
kneeling stability reverse chop, 298
lateral roll, 294
leg-lowering drill, 326–27
McGill curlup, 291
medicine-ball leg drops, 331
medicine-ball side throw, 305
medicine-ball slam, 320
medicine-ball V-up, 317
modified side plank, 285
modified situp, 312
modified V-up, 317
mountain climber, 288
mountain climber with feet on Valslides, 289
mountain climber with hands on bench, 289
mountain climber with hands on medicine ball, 289
mountain climber with hands on Swiss ball, 289
negative situp, 312
overhead dumbbell side bend, 332
plank, 278–79
plyometric side plank, 286
prone cobra, 295
quadruped, 282
quadruped with leg lift, 283
raised-legs crunch, 315
reverse crunch, 322
rolling side plank, 285
rotational exercises, 300–309
Russian twist, 300
side crunch, 332
side flexion exercises, 332–33
side plank, 284
side plank and row, 286
side plank with feet on bench, 285
side plank with feet on Swiss ball, 285
side plank with knee tuck, 285
side plank with reach under, 286
single-leg elevated-feet plank, 280
single-leg-lowering drill, 327
single-leg side plank, 285
single-leg Swiss-ball jackknife, 290
situp, 310–11
slide out, 293
standing cable crunch, 321
standing rotational chop, 307
standing rotational reverse chop, 309
standing split rotational chop, 307
standing split rotational reverse chop, 309
standing stability chop, 297
standing stability reverse chop, 299
static back extension, 294
Swiss-ball crunch, 318
Swiss-ball hip crossover, 304
Swiss-ball jackknife, 290
Swiss-ball opposite arm and leg lift, 283
Swiss-ball pike, 328
Swiss-ball plank, 281
Swiss-ball plank with feet on bench, 281
Swiss-ball reverse crunch, 323
Swiss-ball rollout, 292
Swiss-ball Russian twist, 302
Swiss-ball side crunch, 333
trunk flexion exercises, 310–21
T-stabilization, 287
V-up, 316
weighted crunch, 315
weighted Russian twist, 301
weighted situp, 313
weighted Swiss-ball crunch, 319
wide-stance plank with diagonal arm lift, 281
wide-stance plank with leg lift, 280
wide-stance plank with opposite arm and leg lift, 281
fast-tempo exercises, 321
Core stabilization, 334
Corn oil, 451
Countdowns (cardio workout), 437
Couples, time-saving workout for, 416–21
Cross-body mountain climber, 289
with feet on Swiss ball, 289
Crossed-arm barbell front squat, 200
Crossed-arms crunch, 315
Crossed-arms situp, 312
Crossover dumbbell stepup, 263
Crossover chinup, 100
Crossover rear lateral raise, 85
Crowded Gym Workouts, 382–85
Crunch, 314
crossed-arms, 315
elbow-to-knee, 315
fat burned by, 279
foam-roller reverse on bench, 324
foam-roller reverse with dumbbell, 325
foam-roller reverse with medicine ball, 325
incline reverse, 323
kneeling cable, 321
raised-legs, 315
reverse, 322
side, 332
standing cable, 321
Swiss-ball, 318
reverse, 323
side, 333
weighted, 315
Swiss-ball, 319
Curlup with raised elbows, 291
Cycling Russian twist, 302
D
Deadlift
back extension, 258
barbell, 248
barbell good morning, 254
barbell straight-leg, 252–53
barbell straight-leg to row, 342
cable pull through, 259
dumbbell, 250
dumbbell straight-leg, 256
dumbbell straight-leg to row, 342
rotational dumbbell straight-leg, 257
seated barbell good morning, 255
single-arm, 251
single-leg, 251
single-leg back extension, 258
single-leg barbell, 249
single-leg barbell good morning, 255
single-leg barbell straight-leg, 254
single-leg dumbbell straight-leg, 257
split barbell good morning, 254
sumo, 249
wide-grip barbell, 249
Zercher good morning, 255
Decline barbell bench press, 50, 51
Decline dumbbell bench press, 55
Decline dumbbell fly, 61
Decline hammer curl, 156
Decline pushup, 36
Decline situp, 313
Depression, symptom reduction with weight lifting, 8
Depth jump, 195
Diabetes, decreasing risk by weight lifting, 6
Diagonal raise
cable, 139
dumbbell, 138
Diet. See also Food
4-week plan, 24–26
improvement by lifting weights, 7
three-step plan, 440–43
why diets work, 451
Dip, 44
incline, 45
weighted, 45
Doorway stretch, 66
Dumbbell alternating shoulder press and twist, 123
Dumbbell bench press, 52
variations, 53–55
Dumbbell box lunge, 218
Dumbbell Bulgarian split squat, 210
Dumbbell chop, 304
Dumbbell crossover lunge, 219
Dumbbell curl
grip variations, 157
incline offset-thumb, 156
seated reverse, 156
split-stance offset-pinky, 157
standing, 154
with static hold, 158
twisting standing, 155
Dumbbell deadlift, 250
straight-leg, 256
straight-leg to row, 342
Dumbbell diagonal lunge, 221
Dumbbell diagonal raise, 138
Dumbbell face pull with external rotation, 82
Dumbbell floor press, 55
Dumbbell fly, 60
Dumbbell front squat, 204
Dumbbell hammer curl to lunge to press, 343
Dumbbell hang pull, 347
Dumbbell jump shrug, 348
Dumbbell jump squat, 205
Dumbbell kickback, 173
Dumbbell lunges, 216–17
variations, 217–21
Dumbbell lying triceps extension, 166
Dumbbell overhead triceps extension, 168
Dumbbell push press, 121
Dumbbell rotational lunge, 220
Dumbbell row, 78
variations, 79–81
Dumbbells
choosing, 18
grip variations, 157
use for pushups, 35
wrapping towel around, 175
Dumbbell shoulder press, 120
variations, 121–23
Dumbbell shrug, 133
overhead, 133
Dumbbell side lunge, 221
and touch, 221
Dumbbell split jump, 211
Dumbbell split squats, 209
variations, 210–11
Dumbbell squats, 203
variations, 204–5
Dumbbell stepover, 218
Dumbbell stepup, 262
E
Eating
portion control, 443
reviewing previous meal, 453
Eggs, 447
800 repeats (cardio workout), 433
Elbow-to-foot lunge, 359
Elbow-to-knee crunch, 315
Elevated-back-foot barbell split squat, 208
Elevated-back-foot dumbbell split squat, 210
Elevated-feet inverted row, 74
Elevated-feet plank, 280
Elevated-feet Russian twist, 301
Elevated-front-foot barbell split squat, 208
Elevated-front-foot dumbbell split squat, 210
Equipment, 18–21. See also specific items
Erector spinae, 277
Exercise plan, 4-week, 27–29
Explosive crossover pushup, 42
Explosive kneeling lat pulldown, 110
Extended plank, 280
External obliques, 277
External rotation
benefits of exercises, 137
cable, 140
cable face pull with, 108
cable row to neck with, 95
dumbbell face pull with, 82
45-degree cable, 141
lying, 138
lying cable face pull with, 108
90-degree cable, 141
seated dumbbell, 136–37
EZ-bar curl, 150–51
EZ-bar lying triceps extension, 162
EZ-bar overhead triceps extension, 164
EZ-bar preacher curl, 153
EZ-bar pullover, 106
EZ-curl bar, 19
F
Farmer’s walk, 176
Farmer’s walk on toes, 227
Fartlek, step-down, 432–33
Fascia, 277
Fast-finish long run (cardio workout), 433
Fast-twitch muscle fibers, 5–6, 14–15, 321
Fat gain, with age, 5
Fat loss
Lose-the-Last-10-Pounds Workout, 402–3
number of lifting repetitions, 12
weight lifting for, 4–5
Fats
benefits in diet, 443
Fiber, 441
15-Minute Workouts, 424–27
Fire hydrant in-out, 282
First Place Elite Medicine Ball, 20
Flexibility, increase with resistance training, 6
Floor inverted shoulder press, 123
Floor raises, 87–91
I raise, 91
T raise, 88
Y raise, 87
Flys, 60–62
Foam-roll exercises
benefits of, 367
calf roll, 368
glutes roll, 367
groin roll, 369
hamstrings roll, 367
iliotibial-band roll, 368
lower-back roll, 369
quadriceps-and-hip-flexors roll, 368
reverse crunch
on bench, 324
with dumbbell, 325
with medicine ball, 325
shoulder-blades roll, 369
upper-back roll, 369
fatty, guilt-free, 446–47
4-week diet plan, 24–26
health-food frauds, 450–51
healthy, overlooked, 444–45
muscle, 456
rules to break, 452–53
snacks, 458
workout, 454–55
Food journal, 443
Forearms
exercises
bar hold, 175
farmer’s walk, 176
hex dumbbell hold, 176
plate pinch curl, 177
wrist curl, 174
wrist extension, 175
muscle anatomy, 149
45-degree cable external rotation, 141
45-degree plank, 280
Forward-and-back leg swings, 364
400 repeats (cardio workout), 433
Free Motion EXT Dual Cable Cross, 19
Front raises, 124–25
Fruit, limiting intake of, 24
G
Gastrocnemius
anatomy, 189
exercises for, 224–25
Get-Your-Body-Back Workout, 376–81
Glaucoma, 49
Glucose, 441
anatomy, 235
benefits of strong, 234
exercises
back extension, 258
band side leg raise, 267
barbell deadlift, 248
barbell good morning, 254
barbell lateral stepup, 261
barbell stepup, 260
barbell straight-leg deadlift, 252–53
bent-knee deadlifts, 248–51
bent-knee reverse hip raise, 247
bent-knee Swiss-ball reverse hip raise, 247
cable pull through, 259
clamshell, 267
crossover dumbbell stepup, 263
dumbbell deadlift, 250
dumbbell stepup, 262
dumbbell straight-leg deadlift, 256
hip abductions, 264–67
hip raise, 236–37
hip raise with feet on a Swiss ball, 239
hip raise with head on Bosu ball, 242
hip raise with head on Swiss ball, 242
hip raise with knee press-out, 238
hip raise with knee squeeze, 238
kettlebell swing, 268
lateral band walks, 267
lateral dumbbell stepup, 263
marching hip raise, 239
marching hip raise with feet on a Swiss ball, 239
reverse hip raise, 246
rotational dumbbell straight-leg deadlift, 257
seated barbell good morning, 255
single-arm deadlift, 251
single-arm dumbbell swing, 268
single-leg back extension, 258
single-leg barbell deadlift, 249
single-leg barbell good morning, 255
single-leg barbell straight-leg deadlift, 254
single-leg deadlift, 251
single-leg dumbbell straight-leg deadlift, 257
single-leg hip raise, 240
single-leg hip raise with foot on bench, 241
single-leg hip raise with foot on Bosu ball, 241
single-leg hip raise with foot on foam roller, 241
single-leg hip raise with foot on medicine ball, 241
single-leg hip raise with foot on step, 241
single-leg hip raise with head on Bosu ball, 242
single-leg hip raise with head on Swiss ball, 242
single-leg hip raise with knee hold, 241
single-leg sliding leg curl, 245
single-leg Swiss ball hip raise and leg curl, 244
sliding leg curl, 245
split barbell good morning, 254
standing cable hip abduction, 264–65
standing resistance-band hip abduction, 266
stepups, 260–63
straight-leg deadlifts, 252–59
sumo deadlift, 249
Swiss ball hip raise and leg curl, 243
Swiss ball hip raise and leg curl with toes in, 243
Swiss ball hip raise and leg curl with toes out, 243
Swiss-ball reverse hip raise, 247
weighted hip raise, 238
wide-grip barbell deadlift, 249
Zercher good morning, 255
stretch
lying glute, 270
standing hamstring, 269
workouts, 272–73
Glutes roll, 367
Goblet squat, 204
Good morning
barbell, 254
seated barbell, 255
single-leg barbell, 255
split barbell, 254
Zercher, 255
Groiners, 365
Groin roll, 369
H
Half-kneeling rotation, 335
Half-kneeling rotational chop, 307
Half-kneeling rotational reverse chop, 309
Half-kneeling stability chop, 297
Half-kneeling stability reverse chop, 299
Hammer curl
cable, 161
decline, 156
hammer curl to press, 159
split-stance to press, 159
Hamstrings. See also Glutes and hamstrings
anatomy, 235
benefits of strong, 234
muscle imbalances, 235
stretch, 269
Hamstrings roll, 367
Hand crossover, 354
Hanging hurdle, 330
Hanging leg raise, 329
Hanging oblique raise, 333
Hanging single-leg raise, 329
Hard-Body Workout, 400–401
Heart health
benefits of weight lifting, 6
effect of saturated fat on, 448–49
Hex dumbbell hold, 176
High box jump, 195
High-fructose corn syrup, 453
Hip abduction exercises, 264–67
Hip adduction exercises, 222–23
Hip adductors, 189
Hip crossover, 303
Hip flexion exercises, 322–31
Hip flexors, 277
Hip muscles, 277. See also Core muscles
Hip raise, 236–37
bent-knee reverse, 247
bent-knee Swiss-ball reverse, 247
with feet on a Swiss ball, 239
with head on Bosu ball, 242
with head on Swiss ball, 242
with knee press-out, 238
with knee squeeze, 238
marching, 239
with feet on a Swiss ball, 239
reverse, 246
single-leg, 240
variations, 241–42
Swiss ball hip raise and leg curl, 243
single-leg, 244
with toes in, 243
with toes out, 243
Swiss-ball reverse, 247
weighted, 238
Homocysteine, 8
I
Iliacus, 277
Iliotibial-band roll, 368
In-and-outs (cardio workout), 433
Inchworm, 360
Incline barbell bench press, 50, 51
Incline dip, 45
Incline dumbbell bench press, 54
Incline dumbbell fly, 61
Incline dumbbell fly to press, 61
Incline EZ-bar lying triceps extension, 163
Incline offset-thumb dumbbell curl, 156
Incline pushup, 36
Incline raises,
I raise, 91
L raise, 89
T raise, 88
W raise, 90
Y raise, 86
Incline reverse crunch, 323
Incline Swiss-ball dumbbell chest press, 57
Infraspinatus, 136
Insulin, 440
Internal obliques, 277
Interval training, 434–35
Inverted hamstring, 360
Inverted row, 72–73
variations, 74–75
Inverted shoulder press, 123
I raise,
Floor I raise, 91
Incline I raise, 91
Swiss-Ball I raise, 91
Iso-explosive body-weight jump squat, 194
Iso-explosive pushup, 42
Isometric barbell bench press, 49
J
Jet lag, 7
Judo pushup, 41
Jumping jacks, 353
K
Kettlebell, 19
Kettlebell swing, 268
Kidney function, effect of protein on, 452
Kneeling cable crunch, 321
Kneeling hip flexor stretch, 228
Kneeling lat pulldown, 105
Kneeling plank, 280
Kneeling rotational chop, 306
Kneeling rotational reverse chop, 308
Kneeling stability chop, 296
Kneeling stability reverse chop, 298
Kneeling supported elbows-out single-arm dumbbell row, 80
Kneeling Swiss-ball lat stretch, 109
Kneeling underhand-grip lat pulldown, 105
L
Lactate threshold, 434
Lard, 448
Large bands, 20–21
Lateral band walks, 267
Lateral duck under, 362
Lateral dumbbell stepup, 263
Lateral raises, 126
for shoulders, 126–28
for upper back, 83–85
Lateral roll, 294
Lateral slide, 361
Lateral stepover, 362
Latissimus dorsi
anatomy, 71
exercises
cable face pull with external rotation, 108
close-grip chinup, 99
close-grip lat pulldown, 105
crossover chinup, 100
explosive kneeling lat pulldown, 110
EZ-bar pullover, 106
kneeling lat pulldown, 105
kneeling underhand-grip lat pulldown, 105
lat pulldown, 102–3
lying cable face pull with external rotation, 108
mixed-grip chinup, 100
neutral-grip chinup, 99
scapular retraction, 101
standing cable pullover, 107
suspended chinup, 100
Swiss-ball EZ-bar pullover, 106
30-degree lat pulldown, 104
towel pullup, 100
underhand-grip lat pulldown, 104
wide-grip lat pulldown, 104
wide-grip pullup, 99
Lat pulldown, 102–3
as chinup alternative, 103
close-grip, 105
explosive kneeling, 110
kneeling, 105
kneeling underhand-grip, 105
30-degree, 104
underhand-grip, 104
wide-grip, 104
Lauric acid, 447
Leaning lateral raise, 127
Leg curl
machine, 245
single-leg sliding, 245
sliding, 245
Swiss ball hip raise and, 243
Leg extension machine, 211
Leg-lowering drill, 326–27
Leg matrix (cardio workout), 437
Legs. See Glutes and hamstrings; Quadriceps and calves
Lettuce, iceberg, 444–45
Levator scapula, 115
Longevity, increasing with exercise, 8
Lose-the-Last-10-Pounds Workout, 402–3
Lower back muscles, 277. See also Core muscles
Lower-back roll, 369
Low side-to-side lunge, 357
L raise,
Incline L raise, 89
Swiss-Ball L raise, 89
Lunges, 212–21
barbell, 212–13
variations, 213–15
body-weight, 217
with diagonal reach, 358
dumbbell, 216–17
variations, 217–21
with side bend, 359
Lying cable face pull with external rotation, 108
Lying dumbbell pullover to extension, 167
Lying dumbbell raise, 84
Lying external rotation, 138
Lying side leg raise, 363
Lying straight leg raise, 363
Lying supported elbows-out dumbbell row, 80
Lying triceps extension to close-grip bench press, 163
M
Marching hip raise, 239
with feet on a Swiss ball, 239
Maximal steady-state training, 434
McGill curlup, 291
Meals, 25–26
Meat
cancer risk, effect on, 452–53
Medicine ball, 20
Medicine-ball chest press, 59
Medicine-ball leg drops, 331
Medicine-ball pushup, 40
Medicine-ball side throw, 305
Medicine-ball slam, 320
Medicine-ball V-up, 317
Medley conditioning (cardio workout), 436
Metabolic circuits, 436
Met-Rx Protein Plus Protein Powder, 454
Met-Rx Protein Xtreme Size Up, 455
Mile repeats (cardio workout), 433
Milk
limiting intake of, 24
whole, 446
Mitochondria, 15
Mixed-grip chinup, 100
Modified inverted row, 74
Modified pushup, 36
Modified side plank, 285
Modified situp, 312
Modified V-up, 317
Monounsaturated fat, 448, 451, 456
Mood, improving with weight lifting, 7
Mountain climber, 288
variations, 289
Multifidus, 277
Muscle(s)
arms, 149
back, 71
chest, 33
core, 277
glutes and hamstrings, 235
imbalances, 235
loss with age, 5
number of lifting repetitions for building, 12
quadriceps and calves, 189
shoulders, 115
Muscle foods, 456
Muscle group, prioritizing, 16
Muscular endurance, side plank test of, 287
Mushrooms, 444
Myofibrillar hypertrophy, 15
Myofibrils, 14–15
N
Neck rotations, 355
Negative situp, 312
Nerves, “flossing,” 283
Neutral-grip chinup, 99
Neutral-grip dumbbell bench press, 53
incline, 54
90-degree cable external rotation, 141
Nutrition
myths, 452–53
workout, 454–55
O
Offset dumbbell lunge, 220
Offset dumbbell reverse lunge, 220
Oleic acid, 448
Olympic lifts, 347
Omega-3 fats, 451
Omega-6 fats, 451
Overhand-grip rear lateral raise, 84
Overhead barbell shrug, 132
Overhead barbell squat, 202
Overhead dumbbell lunge, 219
Overhead dumbbell reverse lunge, 219
Overhead dumbbell shrug, 133
Overhead dumbbell side bend, 332
Overhead dumbbell split squat, 210
Overhead dumbbell squat, 205
Overhead lunge with rotation, 359
Over-under shoulder stretch, 356
P
Partial single-leg squat, 197, 197
Peanut butter, reduced-fat, 451
Pec deck, 61
Pectoralis muscles, 33
Perfect Pullup, 18
Periodization, undulating, 12, 67
Pistol squat, 197
Plank, 278–79
elevated-feet, 280
extended, 280
45-degree, 280
kneeling, 280
side plank, 284
with feet on bench, 285
with feet on Swiss ball, 285
with knee tuck, 285
modified, 285
plyometric, 286
with reach under, 286
rolling, 285
and row, 286
single-leg, 285
single-leg elevated-feet, 280
Swiss-ball, 281
Swiss-ball with feet on bench, 281
T-stabilization, 287
wide-stance
with diagonal arm lift, 281
with leg lift, 280
with opposite arm and leg lift, 281
Plate pinch curl, 177
Pledge of Allegiance, reciting as gauge of intensity, 434–35
Plyometric side plank, 286
Polyphenols, 445
Pork chops, 444
Portion control, 443
PowerBlocks, 18
Power exercises, total-body, 346–49, 347, 349
Power rack, 19
Preacher curl
EZ-bar, 153
Swiss-ball, 152
Prenatal Workout, 408–15
phase 1: months 1 to 3, 408–10
phase 2: months 4 to 7, 412–13
phase 3: months 8 to 9, 414–15
Presses
chest, 46–59
shoulders, 116–23
Prisoner squat, 192
Productivity, increasing with exercise, 8
Prone cobra, 295
Prone hip internal rotation, 365
Protein
benefits in diet, 442
for breakfast, 457
daily intake target, 452
effect on kidney function, 452
in workout snacks, 454–55
Protein powder, 457
Psoas, 277
Pullovers, 106–7
variations, 99–100
Pumpkin seeds, 449
Push press
barbell, 118
dumbbell, 121
Pushup, 34–35
total-body benefits of, 35
variations, 36–43
Pushup plus, 64–65
Swiss-ball, 65
Q
Quadratus lumborum, 277
anatomy, 189
benefits of strong, 188
exercises
alternating barbell lunge, 213
alternating dumbbell lunge, 217
barbell box lunge, 214
barbell Bulgarian split squat, 208
barbell crossover lunge, 215
barbell front split squat, 208
barbell front squat, 199
barbell hack squat, 201
barbell jump squat, 202
barbell lunge, 212–13
barbell side lunge, 215
barbell split squat, 206–7
barbell squat, 198
barbell squat with heels raised, 201
barbell stepover, 214
barbell stiff squat, 200
body-weight jump squat, 194
body-weight lunge, 217
body-weight squat, 190–91
body-weight squat with knee press-out, 192
body-weight wall squat, 192
braced squat, 194
calf raises, 224–25
crossed-arm barbell front squat, 200
depth jump, 195
dumbbell box lunge, 218
dumbbell Bulgarian split squat, 210
dumbbell crossover lunge, 219
dumbbell diagonal lunge, 221
dumbbell front squat, 204
dumbbell jump squat, 205
dumbbell lunge, 216–17
dumbbell lunge and rotation, 219
dumbbell rotational lunge, 220
dumbbell side lunge, 221
dumbbell side lunge and touch, 221
dumbbell split jump, 211
dumbbell split squat, 209
dumbbell squat, 203
dumbbell stepover, 218
elevated-back-foot barbell split squat, 208
elevated-back-foot dumbbell split squat, 210
elevated-front-foot barbell split squat, 208
elevated-front-foot dumbbell split squat, 210
goblet squat, 204
high box jump, 195
hip adductions, 222–23
iso-explosive body-weight jump squat, 194
lunges, 212–21
offset dumbbell lunge, 220
offset dumbbell reverse lunge, 220
overhead barbell squat, 202
overhead dumbbell lunge, 219
overhead dumbbell reverse lunge, 219
overhead dumbbell split squat, 210
overhead dumbbell squat, 205
pistol squat, 197
prisoner squat, 192
reverse barbell box lunge, 214
reverse barbell crossover lunge, 215
reverse barbell lunge, 213
reverse dumbbell box lunge, 218
reverse dumbbell box lunge with forward reach, 219
reverse dumbbell crossover lunge, 219
reverse dumbbell diagonal lunge, 221
reverse dumbbell lunge, 217
single-leg bench getup, 196
single-leg bent-knee calf raise, 225
single-leg donkey calf raise, 225
single-leg squat, 196
single-leg standing dumbbell calf raise, 225
standing barbell calf raise, 224
standing cable hip adduction, 222–23
sumo squat, 204
Swiss-ball body-weight wall squat, 193
Valslide hip adduction, 223
walking barbell lunge, 213
walking dumbbell lunge, 217
wide-grip overhead barbell split squat, 226
wide-stance barbell squat, 199
wide-stance goblet squat, 204
Zercher squat, 200
muscle imbalances, 235
stretches
bent-leg calf stretch, 229
farmer’s walk on toes, 227
kneeling hip flexor, 228
straight-leg calf stretch, 229
workouts, 230
Quadriceps-and-hip-flexors roll, 368
Quadruped, 282
Quadruped with leg lift, 283
R
Raised-legs crunch, 315
Raises
calf, 224–25
hip, 236–47
shoulder, 124–29
upper back, 83–91
Reach, roll, and lift, 355
Rectus abdominis, 277
Rectus femoris, 189
Reebok step, 20
Repetitions, number of, 12, 14–15, 375
Rest, between sets, 14–15
Reverse barbell box lunge, 214
Reverse barbell crossover lunge, 215
Reverse barbell lunge, 213
Reverse crunch, 322
Reverse dumbbell box lunge, 218
with forward reach, 219
Reverse dumbbell crossover lunge, 219
Reverse dumbbell diagonal lunge, 221
Reverse dumbbell lunge, 217
Reverse EZ-bar curl, 153
Reverse-grip barbell bench press, 48
Reverse hip raise, 246
Reverse lunge with reach back, 358
Reverse lunge with twist and overhead reach, 358
Rhomboids, 71
Rolling side plank, 285
Rope-handle cable row, 94
Rope triceps pressdown, 172
Rotational dumbbell straight-leg deadlift, 257
Rotational exercises, for core muscles, 300–309
Rotator cuff
injury/weakness, 114
Rows
for shoulders
barbell, 76–77
benefits of exercise, 73
dumbbell, 78–81
form for lifting, 77
inverted, 72–75
for upper back
cable rows, 92–95
form for lifting, 93
Running workouts, 432–35
Russian twist, 300
variations, 301–2
S
Salad dressing, fat-free, 450–51
Salt, effect on blood pressure, 453
Sandbag, 21
Sarcoplasmic hypertrophy, 15
Saturated fats, 446–47, 448–49
Scallops, 445
Scaption, 129
Scapular retraction, 101
Sciatica, 283
Seated barbell good morning, 255
Seated barbell shoulder press, 119
Seated dumbbell external rotation, 136–37
Seated dumbbell overhead triceps extension, 169
Seated dumbbell shoulder press, 122
Seated EZ-bar overhead triceps extension, 165
Seated rear lateral raise, 84
Seated reverse dumbbell curl, 156
Semimembranosus, 235. See also Hamstrings
Semitendinosus, 235. See also Hamstrings
Serratus anterior, 115
Serratus chair shrug, 135
Serratus shrug, 134
Sets
alternating, 15
number of, 13–14
rest between, 14–15
Shoulder-blades roll, 369
Shoulder circles, 356
Shoulder press
barbell, 116–19
dumbbell, 120–23
floor inverted, 123
inverted, 123
Shoulders
benefits of strong, 114
exercises, 116–42
alternating dumbbell shoulder press, 121
alternating lateral raise with static hold, 127
alternating Swiss-ball dumbbell shoulder press, 122
barbell push press, 118
barbell shrug, 130–31
barbell split jerk, 119
bent-arm lateral raise and external rotation, 128
cable diagonal raise, 139
cable external rotation, 140
cable front raise, 125
combo shoulder raise, 129
decline pushup, 36
dumbbell alternating shoulder press and twist, 123
dumbbell diagonal raise, 138
dumbbell push press, 121
dumbbell shoulder press, 120
dumbbell shrug, 133
floor inverted shoulder press, 123
45-degree cable external rotation, 141
front raise, 124
inverted shoulder press, 123
lateral raise, 126
leaning lateral raise, 127
lying external rotation, 138
90-degree cable external rotation, 141
overhead barbell shrug, 132
overhead dumbbell shrug, 133
presses, 116–23
raises, 124–29
rotations, 136–41
scaption, 129
seated barbell shoulder press, 119
seated dumbbell external rotation, 136–37
seated dumbbell shoulder press, 122
serratus chair shrug, 135
serratus shrug, 134
side-lying lateral raise, 128
single-arm dumbbell shoulder press, 122
Swiss-ball dumbbell shoulder press, 122
weight-plate front raise, 125
wide-grip barbell shrug, 132
injury risk, test for, 139
muscles, 115
pain, 115
sleeper stretch, 143
workout, 144
barbell, 130–31
dumbbell, 133
overhead barbell, 132
overhead dumbbell, 133
serratus, 134
serratus chair, 135
wide-grip barbell, 132
Side crunch, 332
Side flexion exercises, 332–33
Side lunge and press, 345
Side-lying lateral raise, 128
Side-lying thoracic rotations, 355
Side plank, 284
variations, 285–87
Side plank test, of muscular endurance, 287
Side-to-side leg swings, 364
Single-arm cable chest press, 58
Single-arm cable row, 95
and rotation, 95
Single-arm deadlift, 251
Single-arm dumbbell bench press, 53
Single-arm dumbbell shoulder press, 122
Single-arm dumbbell snatch, 349
Single-arm dumbbell swing, 268
Single-arm hang snatch, 349
Single-arm inverted row, 75
Single-arm kettlebell snatch, 349
Single-arm medicine-ball pushup, 40
Single-arm neutral-grip dumbbell row, 79
and rotation, 82
Single-arm reverse lunge and press, 344
Single-arm rope triceps pressdown, 172
Single-arm, single-leg underhand-grip dumbbell row, 81
Single-arm stepup and press, 344
Single-leg back extension, 258
Single-leg barbell deadlift, 249
Single-leg barbell good morning, 255
Single-leg barbell straight-leg deadlift, 254
Single-leg bench getup, 196
Single-leg bent-knee calf raise, 225
Single-leg deadlift, 251
Single-leg decline pushup, 36
Single-leg donkey calf raise, 225
Single-leg dumbbell straight-leg deadlift, 257
Single-leg elevated-feet plank, 280
Single-leg hip raise, 240
variations, 241–42
Single-leg-lowering drill, 327
Single-leg neutral-grip dumbbell row, 79
Single-leg side plank, 285
Single-leg single-arm rotational dumbbell row, 82
Single-leg sliding leg curl, 245
Single-leg squat, 196
Single-leg standing dumbbell calf raise, 225
Single-leg Swiss ball hip raise and leg curl, 244
Single-leg Swiss-ball jackknife, 290
Situp, 310–11
for back protection, 311
variations, 312–13
Skinny Jeans Workout, 386–89
Sleeper stretch, 143
Sleep, improving with weight lifting, 7
Slide out, 293
Sliding leg curl, 245
Slow-twitch muscle fibers, 5, 14–15
Smith machine, 205
Snacks, 25–26, 449, 454–55, 458
Sodium, effect on blood pressure, 453
Soleus
anatomy, 189
Sour cream, 446–47
Spartacus Workout, 428–29
Spiderman pushup, 39
Spinach, 456
Split barbell good morning, 254
Split jacks, 353
Split squats
barbell, 206–7
dumbbell, 209
variations, 210–11
Split-stance hammer curl to press, 159
Split-stance offset-pinky dumbbell curl, 157
Sports Workout, 404–6
Spotter, need for, 17–18
Squat rack, 205
barbell, 198
variations, 199–202
barbell split, 206–7
body-weight, 190–91
variations, 192–95
dumbbell, 203
variations, 204–5
dumbbell split, 209
variations, 210–11
form during exercise, 191
single-leg, 196
variations, 196–97
Smith machine, 205
Squat series (cardio workout), 437
Squat thrusts, 354
Stability chop
half-kneeling, 297
half-kneeling reverse, 299
kneeling, 296
kneeling reverse, 298
standing, 297
standing reverse, 299
Stability exercises, 278–99, 291, 334
Stacked-feet pushup, 37
Staggered-hands pushup, 39
Standing barbell calf raise, 224
Standing cable crunch, 321
Standing cable fly, 62
Standing cable hip abduction, 264–65
Standing cable hip adduction, 222–23
Standing cable pullover, 107
Standing dumbbell curl, 154, 157
Standing resistance-band hip abduction, 266
Standing rotational chop, 307
reverse, 309
Standing single-arm cable row, 95
Standing split rotational chop, 307
reverse, 309
Standing stability chop, 297
reverse, 299
Standing supported single-arm underhand-grip dumbbell row, 81
Standing Zottman curl, 158
Static back extension, 294
Static curl, 158
Static lying triceps extension, 163
Step, aerobic, 20
Step-down fartlek (cardio workout), 432–33
Stepup
barbell, 260
barbell lateral, 261
crossover dumbbell, 263
dumbbell, 262
lateral dumbbell, 263
Sticking point, 49
Straight-leg calf stretch, 229
Stress, 7
Stretches. See also Warmup, exercises
bent-leg calf, 229
biceps, 180
doorway, 66
elbow-to-foot lunge, 359
farmer’s walk on toes, 227
half-kneeling rotation, 335
kneeling hip flexor, 228
kneeling Swiss-ball lat, 109
lying glute, 270
over-under shoulder, 356
sleeper, 143
standing hamstring, 269
static, 363
straight-leg calf, 229
triceps, 181
Subscapularis, 93
Sugars
aliases to watch for, 443
in baked beans, 450
eliminating added, 440
Sumo deadlift, 249
Sumo squat, 204
Sumo squat to stand, 360
Superbands, 20
Supine hip internal rotation, 366
Suspended inverted row, 75
Suspended chinup, 100
Swiss ball, 19
Swiss-ball body-weight wall squat, 193
Swiss-ball crunch, 318
Swiss-ball dumbbell chest press, 56
variations, 56–57
Swiss-ball dumbbell fly, 61
Swiss-ball dumbbell lying triceps extension, 167
Swiss-ball dumbbell overhead triceps extension, 169
Swiss-ball dumbbell shoulder press, 122
Swiss-ball EZ-bar lying triceps extension, 163
Swiss-ball EZ-bar pullover, 106
Swiss-ball hip crossover, 304
Swiss ball hip raise and leg curl, 243, 243
Swiss-ball jackknife, 290
Swiss-ball opposite arm and leg lift, 283
Swiss-ball pike, 328
Swiss-ball plank, 281
with feet on bench, 281
Swiss-ball preacher curl, 152
Swiss-ball pushup, 40
Swiss-ball pushup plus, 65
Swiss-ball raises, 87–91
I raise, 91
L raise, 89
T raise, 88
W raise, 90
Y raise, 87
Swiss-ball reverse crunch, 323
Swiss-ball reverse hip raise, 247
Swiss-ball rollout, 292
Swiss-ball Russian twist, 302
Swiss-ball side crunch, 333
Swiss-bar EZ-bar overhead triceps extension, 165
T
Telle curl, 153
Tempo 1,000s (cardio workout), 432
Tempo runs (cardio workout), 432
10-K plan (cardio workout), 434–35
Tensor fascia latae, 277
Teres minor, 71
Thera-bands, 21
30-degree lat pulldown, 104
Thoracic rotations, 355
Three-Exercise Workouts, 407
Thrusters, 343
Time-Saving Couples Workout, 416–21
Total-body exercises
combination exercises
barbell front squat to push press, 341
barbell straight-leg deadlift to row, 342
dumbbell hammer curl to lunge to press, 343
dumbbell straight-leg deadlift to row, 342
side lunge and press, 345
single-arm reverse lunge and press, 344
single-arm stepup and press, 344
thrusters, 343
Turkish getup, 345
number of workouts per week, 16
power exercises
barbell hang pull, 347
barbell high pull, 346
barbell jump shrug, 348
dumbbell hang pull, 347
dumbbell jump shrug, 348
single-arm dumbbell snatch, 349
single-arm hang snatch, 349
single-arm kettlebell snatch, 349
wide-grip jump shrug, 348
Towel-grip inverted row, 75
Towel pullup, 100
T-pushup, 41
T raise,
Floor T raise, 88
Incline T raise, 88
Transverse abdominis, 277
Triceps
anatomy, 149
benefits of strong, 148
exercises
alternating dumbbell lying triceps extension, 167
cable overhead triceps extension, 170
dumbbell kickback, 173
dumbbell lying triceps extension, 166
dumbbell overhead triceps extension, 168
EZ-bar lying triceps extension, 162
EZ-bar overhead triceps extension, 164
incline EZ-bar lying triceps extension, 163
lying dumbbell pullover to extension, 167
lying triceps extension to close-grip bench press, 163
rope triceps pressdown, 172
seated dumbbell overhead triceps extension, 169
seated EZ-bar overhead triceps extension, 165
shoulder presses, 116
single-arm rope triceps pressdown, 172
static lying triceps extension, 163
Swiss-ball dumbbell lying triceps extension, 167
Swiss-ball dumbbell overhead triceps extension, 169
Swiss-ball EZ-bar lying triceps extension, 163
Swiss-ball pushup, 40
Swiss-bar EZ-bar overhead triceps extension, 165
triceps pressdown, 171
triple-stop lying triceps extension, 178
underhand-grip triceps pressdown, 172
stretch, 181
Triceps extensions, 162–70, 179
Triceps pressdown, 171
Triple-stop barbell bench press, 49
Triple-stop EZ-bar curl, 178
Triple-stop lying triceps extension, 178
Triple-stop pushup, 38
Trunk flexion exercises, 310–21
TRX Suspension Trainer, 20
T-stabilization, 287
Turkish getup, 345
Twisting standing dumbbell curl, 155
Two-arm medicine-ball pushup, 40
U
Underhand-grip cable row, 94
Underhand-grip inverted row, 74
Underhand-grip lat pulldown, 104
Underhand-grip rear lateral raise, 84
Underhand-grip triceps pressdown, 172
Upper back exercises, 72–95
Upper-back roll, 369
Upright row, 131
V
Valslide hip adduction, 223
Valslides, 20
Vastus intermedius, 189
Vastus lateralis, 189
Vastus medialis, 189
Vegetables, low-starch, 24, 25
V-grip cable row, 94
Vinegar, 445
Vitamin E, 456
Volume training, 434
V-up, 316
medicine-ball, 317
modified, 317
W
Walking barbell lunge, 213
Walking dumbbell lunge, 217
Walking heel to butt, 363
Walking high kicks, 365
Walking high knees, 361
Walking knee hugs, 361
Walking leg cradles, 361
Walking Workout, prenatal, 410, 413, 415
Wall slide, 354
Warmup. See also specific workouts
exercises, 352–71
ankle circles, 366
ankle flexion, 366
arm circles, 357
bent-over reach to sky, 356
calf roll, 368
elbow-to-foot lunge, 359
forward-and-back leg swings, 364
glutes roll, 367
groiners, 365
groin roll, 369
hamstrings roll, 367
hand crossover, 354
iliotibial-band roll, 368
inchworm, 360
inverted hamstring, 360
jumping jacks, 353
lateral duck under, 362
lateral slide, 361
lateral stepover, 362
lower-back roll, 369
low side-to-side lunge, 357
lunge with diagonal reach, 358
lunge with side bend, 359
lying side leg raise, 363
lying straight leg raise, 363
neck rotations, 355
overhead lunge with rotation, 359
over-under shoulder stretch, 356
prone hip internal rotation, 365
quadriceps-and-hip-flexors roll, 368
reach, roll, and lift, 355
reverse lunge with reach back, 358
reverse lunge with twist and overhead reach, 358
shoulder-blades roll, 369
shoulder circles, 356
side-lying thoracic rotations, 355
side-to-side leg swings, 364
split jacks, 353
squat thrusts, 354
sumo squat to stand, 360
supine hip internal rotation, 366
thoracic rotations, 355
upper-back roll, 369
walking heel to butt, 363
walking high kicks, 365
walking high knees, 361
walking knee hugs, 361
walking leg cradles, 361
wall slide, 354
workout, 370–71
Water, 456
Wedding Workout, 396–99
Weighted crunch, 315
Weighted hip raise, 238
Weighted inverted row, 75
Weighted pushup, 37
Weighted Russian twist, 301
Weighted situp, 313
Weighted Swiss-ball crunch, 319
Weight lifting
benefits of, 3–8
equipment, 18–21
number of exercises per muscle group, 16–17
number of workouts per week, 16
repetitions, number of, 12
rest between sets, 14–15
sets, number of, 13–14
speed of lift, 17
spotter use, 17–18
weight amount, 13
Weight loss
by lifting weights, 7
Lose-the-Last-10-Pounds Workout, 402–3
tracking, 445
Weight-plate front raise, 125
Weight plates, 19
Whey, 457
Wide-grip barbell deadlift, 249
Wide-grip barbell shrug, 132
Wide-grip cable row, 94
Wide-grip EZ-bar curl, 152
Wide-grip jump shrug, 348
Wide-grip lat pulldown, 104
Wide-grip overhead barbell split squat, 226
Wide-grip pullup, 99
Wide-hands pushup, 38
Wide-stance barbell squat, 199
Wide-stance goblet squat, 204
Wide-stance plank
with diagonal arm lift, 281
with leg lift, 280
with opposite arm and leg lift, 281
Woody Bag, 21
Workouts
biceps, 183
Bikini-Ready, 390–95
Body-Weight, 422–23
calf, 230
cardio, 432–37
chest, 67
chinup, 110
Crowded Gym, 382–85
15-minute, 424–27
4-week exercise plan, 27–29
Get-Your-Body-Back, 376–81
glutes and hamstrings, 272–73
guidelines for use, 375
Hard-Body, 400–401
length of, 14
Lose-the-Last-10-Pounds, 402–3
number of exercises per muscle group, 16–17
number per week, 16
nutrition, 454–55
Prenatal, 408–15
quadriceps, 230
shoulder, 144
Skinny Jeans, 386–89
Spartacus, 428–29
Sports, 404–6
Three-Exercise, 407
Time-Saving Couples, 416–21
warmup exercises, 370–71
Wedding, 396–99
W raise,
Incline W raise, 90
Swiss-Ball W raise, 90
Wrist and hand exercises, 174–77
Wrist curl, 174
Wrist extension, 175
Wrist straps, 199
Y
Yogurt, 450
Y-T-L-W-I raises, 86–91
Z
Zercher good morning, 255
Zercher squat, 200