[WOTM, 01/2013] The New Year, New You In 2013 Workout Split

[WOTM, 01/2013] The New Year, New You In 2013 Workout Split

Complete Workout A, followed by Workout B, followed by Workout C in sequence. For accelerated, optimal results, complete two cycles of Workout A, Workout B, and Workout C before taking a rest day (6 workouts). For those at a lower fitness level or with busier schedules, complete one cycle of Workout A, Workout B, and Workout C followed by a rest day (3 workouts).

For all sets complete the prescribed number of reps. If you’re unable to complete a full set, reduce the weight used. Once you can successfully complete the given number of reps, increase the weight by the next increment available (typically 5 pounds for dumbbell exercises, 10 pounds for barbell exercises).

Workout B

1. Standing Dumbbell Shoulder Press

3 sets, 12 reps

Hold two dumbbells and stand with your feet shoulder width apart. Tighten your core, maintain strong posture, and forcefully press the dumbbells straight overhead.

Hold .5 seconds at the top and slowly lower until your triceps are slightly below parallel. Hold .5 seconds at the bottom and repeat for 12 reps.

2. Swiss Ball Dumbbell Chest Press

3 sets, 12 reps

Grab two dumbbells and place your upper back on top of a Swiss ball. Extend your feet out forward so that your knees form a 90° angle between the floor and your torso. Tighten your core in order to stabilize your body and forcefully press the dumbbells upwards.

Slowly lower the weights until your triceps are slightly below parallel, hold .5 seconds, contract your chest, and repeat for 12 reps.

3. Incline Dumbbell Chest Press

3 sets, 12 reps

Grab two dumbbells and set an exercise bench to a 60° incline. Forcefully press the weights overhead in line with the middle-to-upper section of the chest, squeeze the contraction for .5 seconds at the top, and slowly lower under your triceps are slightly below parallel.

Hold the stretch for .5 seconds, contract your chest, and repeat for 12 reps.

4. Barbell Biceps Curls

3 sets, 10 reps

Hold a loaded barbell at shoulder-width using an underhand grip. Without moving your elbows or swinging the weight upwards, forcefully contract your biceps and curl the barbell into your chest. Your upper arm should remain pinned to your side.

Squeeze your biceps for 1 second at the top, lower slowly to a full extension, flex your triceps, and repeat for 10 reps.

5. Swiss Ball Ab Jackknives

3 sets, 12 reps

Start with your shoelaces on the top of a Swiss ball and extend into full push up position. Tighten your abs, stabilize your upper body, and draw the ball into your chest using your lower abs.

Squeeze your lower abs for .5 seconds, roll the ball back out to the start, and complete for 12 reps. Immediately move on to Swiss Ball Decline Planks.

5a. [SUPERSET] Swiss Ball Decline Planks

3 sets, 30 seconds

Immediately after completely a set of Swiss Ball Ab Jackknives extend outwards onto your forearm into full plank position. Tighten your abs, brace your core, and hold for 30 seconds.

Maintain a straight back throughout the plank.

6. Swiss Ball Ab Crunches

3 sets, 15 reps

Lie with your middle back on top of a Swiss ball and fully hyperextend your abs into a full stretch. Slowly contract your abs and draw your chest forward off of the ball. SQUEEZE your abs for 1 second, return to a full hyperextension, and repeat for 15 reps.

Once your abs get stronger increase the difficulty by holding a medicine ball/dumbbell behind your head or on your chest.

7. Triceps Dips

3 sets, 12 reps

Prop yourself up on two parallel dip bars with your triceps fully extended. Lean forward, bend your elbows, and slowly lower your body until your triceps are slightly below parallel with the floor.

Hold for .5 seconds, flex your triceps, and powerfully press your body upwards into a full extension. Repeat for 12 reps. If at first you’re unable to complete unassisted dips, substitute bench dips or use an assisted dip machine.

8. Incline Dumbbell Biceps Curls

2 sets, 12 reps

Grab two dumbbells and set an exercise bench to a 60° angle. Using an underhand grip, keep your upper arms stable and forcefully curl the weights upwards into your chest. Contract your biceps for 1 second at the top, slowly lower into a full extension, flex your triceps, and repeat for 12 reps.

9. Cable Lateral Raises

2 sets, 12 reps per arm

Start by standing with your side next to a cable tower set at waist height. Grab the handle with an overhand grip using your arm farthest from the cable, and then take one step away from tower to create horizontal tension.

Contract your shoulder, pull your arm across your body, and forcefully raise it straight overhead to neck height. This should form a half “T” with the front of your body.

Hold for .5 seconds, slowly lower back to the bottom, and repeat for 12 reps. Complete a second set with the opposite arm and then immediately move on to Cable Front Raises.

9a. [SUPERSET] Cable Front Raises

2 sets, 12 reps per arm

Immediately after completing one set of Cable Lateral Raises with each arm set the cable stack to the lowest level. Standing with your butt towards the tower, contract your deltoid and forcefully raise your arm to neck height.

Hold for .5 seconds, slowly lower back to the bottom, and repeat for 12 reps per arm.

10. HIIT Cardio

Finish up Workout B with a session of HIIT cardio. For this version, perform HIIT in a 2-to-1 rest-to-work ratio. Our full guide to HIIT cardio and its benefits is available here.

1. Walk 2 minutes as a warm-up (3 MPH)

2. High Intensity Interval 1: 45 second all-out sprint. Sprint speed is going to vary on a person-by-person basis. Choose a level that’s intense and makes you run HARD, but at the same time make sure it feels safe. Start conservative and gradually work your way up over time.

3. Low Intensity Interval 1: 90 second walking rest interval (3 MPH)

4. High Intensity Interval 2: 45 second all-out sprint

5. Low Intensity Interval 2: 90 second walking rest interval (3 MPH)

6. Repeat 3 additional interval sets

7. Walk 2 minutes as a cool-down (~2.5 MPH)

8. Finish

Pages: Workout A | Workout C & Overview

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Bryan DiSanto

Owner & Editor-in-Chief at Lean It UP

Bryan DiSanto is the Owner & Editor-in-Chief of Lean It UP, ACE-CPT & CSN, NYU graduate, ex-fat kid, and all-around fitness/nutrition nutjob.

When he’s not working on his (or somebody else’s) abs, whipping up Eggocados, or running a Tough Mudder, he’s probably off yelling at a Carolina Panthers game somewhere.

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