Do three workouts a week, alternating between workout A and workout B. (You'll do each workout six times in 4 weeks.) In each workout, do alternating sets of each exercise pair (1A/1B, 2A/2B, and 3A/3B). That is, do 1 set of the first exercise and rest 1 1/2 to 2 minutes. Then do 1 set of the second exercise and rest again for 1 1/2 to 2 minutes. Repeat until you've done 3 sets of each exercise in a pair. Then move on to the next pair.
每周做三次循环练习，A、B组动作交替进行（在4周时间内，每组动作你将练习6次）。在每组练习中，交替进行每个动作组合（1A/1B、2A/2B、3A/3B）。也就是说，做完第一组动作的第一部分后休息一分半到两分钟，然后做第一组动作剩余部分并再休息一分半到两分钟。如此反复，直到完成三个组合的练习。然后继续后面的练习。
Barbell Deadlift
Workout A
A组
Exercise: 1A
练习：1A
Bend at your hips and knees and grab the bar using an overhand grip. Your lower back should be slightly arched and your arms straight [A]. Without allowing your lower back to round, stand up with the barbell [B]. Pause momentarily, and then lower the bar to the floor. Do 5 reps.
弯曲臀部和膝关节，反手握住杠铃杆。你的腰部应呈轻微弓形弯曲，保持两臂呈直线 【A】
保持背部平直，提起杠铃 【B】
Chinup
反握引体向上
Workout A
A组
Exercise: 1B
练习：1B
Grab a chinup bar using a shoulder-width, underhand grip, and hang at arm's length [A]. Now squeeze your shoulder blades down and back, bend your elbows, and pull the top of your chest to the bar [B]. Pause, slowly lower your body back to the starting position, and repeat. Do 6-8 reps.
反手握住单杠，与肩同宽，利用臂力使身体悬空 【A】
肩部用力使身体向后，屈肘，提拉使胸部过杠 【B】
保持此姿势，然后缓慢使身体回到起始位置，重复6~8次。Barbell Split Squa
杠铃分腿深蹲
Workout A
A组
Exercise: 2A
练习：2A
Hold a barbell across your upper back and stand in a staggered stance, your left foot in front of your right [A]. Keeping your torso upright, lower your body until your front knee is bent 90 degrees [B]. Then push yourself back to the starting position. That's 1 rep. Do 6-8 reps each leg.
利用上背部控制杠铃，保持前后交叉步站姿，左腿在前 【A】 保持躯干直立，降低身体高度，直至前面腿的膝盖弯曲呈90° 【B】 然后使身体回到起始位置，一遍完成。每条腿重复做6~8次。
A组 练习：2B 右手握哑铃站立，使哑铃刚好处于右肩外侧上方。手心正对头部一侧 【A】 直线推举哑铃至肩上方 【B】 然后放下，不停顿，每只胳膊重复6~8次 站姿划船 A组 练习：3A 在高处的滑轮上固定绳索，双手各抓住绳索的一端。向后退几步，直到你的胳膊在身前完全伸展开 【A】 向面部的方向拉动绳索中部 【B】 保持动作，然后恢复到初始位置。重复8~10次。 A组 练习：3B 给杠铃杆安装10磅重的杠铃片并保持跪地姿势。以反手姿势握住杠铃杆，保持两臂打开与肩同宽。保持腰部自然弯曲并稳定重心 【A】 在保持臀部和背部绷紧的状态下，最大程度的向前推动杠铃杆 【B】 停顿一会儿，然后回到起始位置。重复8~12次。 负重深蹲 Workout B B组 练习：1A 双手握住一对哑铃，俯卧在可调式哑铃椅上，从一个较低的高度开始。双脚分开与肩同宽站立，反手姿势，利用上背部控制住杠铃 【A】 臀部用力向后退，弯曲膝盖下蹲，直到大腿与地面保持平行 【B】 保持一会儿，回到起始位置。重复此动作6次。 Workout B B组 练习：1B 使哑铃与肩膀始终保持手臂长度，两手掌心相对 【A】 保持躯干不动，将哑铃拉至身体两侧 【B】 保持一会儿，放下。重复6~8次。 直腿硬拉 B组 练习：2A 反手握住杠铃杆，保持两臂间距，提到大腿前侧，膝关节轻微弯曲 【A】 保持背部直立，弯曲臀部，降低躯干高度，直至身体与地面水平 【B】 停顿，然后恢复到背部直立姿势。重复6~8次。 窄握杠铃推举 Workout B B组 练习：2B 反手握住杠铃，与肩同宽，保持手臂挺直，将杠铃推至胸骨上方 【A】 直线放低杠铃，弯曲肘部贴近身体两侧 【B】 保持此姿势一会儿，恢复到两臂挺直位置。重复6~8次。 站姿杠铃弯举 Workout B B组 练习：3A 下手位握住杠铃，两臂与肩同宽，以手臂力量使杠铃位于胯骨前方高度 【A】 保持上臂不动，弯曲肘部，使杠铃可能地靠近肩部 【B】 保持，缓慢回到起始位置。重复8~10次。 平衡球屈腿 B组 练习：3B 以俯卧撑姿势开始，使小腿胫骨位于平衡球上。你的身体从脚踝到头部应形成一条直线。【A】 保持腰部直立，收紧腹肌，弯曲膝盖，用脚踝的力量，使平衡球向胸部靠近。【B】Single-Arm Overhead Dumbbell Press
单臂哑铃头上臂屈伸 Workout A
Exercise: 2B
Stand holding a dumbbell with your right hand just above and outside your right shoulder. Your palm should be turned toward your head [A]. Push the weight straight up over your shoulder [B]. Then lower it, and repeat without pausing. Do 6-8 reps each arm.
Cable Face Pull
Workout A
Exercise: 3A
Attach a rope to the high pulley of a cable station and grab an end with each hand. Back a few steps away until your arms are extended in front of you [A]. Pull the middle of the rope toward your face [B]. Pause, and reverse the movement back to the starting position. Do 8-10 reps.
Barbell Rollout
杠铃滚动 Workout AExercise: 3B
Load a bar with 10-pound plates and kneel on the floor. Grab the bar with an overhand, shoulderwidth grip. Keep your lower back naturally arched and your core stiff [A]. Roll the bar forward as far as you can without letting your hips or back sag [B]. Pause, and return to the starting position. Do 8-12 reps
Barbell Squat
Exercise: 1A
Hold a bar across your upper back with an overhand grip, and stand with your feet set shoulderwidth apart [A]. Push your hips back, bend your knees, and lower your body until the tops of your thighs are at least parallel to the floor [B]. Pause, and return to the starting position. Do 6 reps.
Chest-Supported Row
上斜俯卧哑铃弯举 Exercise: 1B
Grab a pair of dumbbells and lie chest down on an adjustable bench set to a low incline. Let the dumbbells hang at arm's length from your shoulders, your palms facing each other [A]. Without moving your torso, pull the weights to your sides [B]. Pause, lower, and repeat. Do 6-8 reps.
Barbell Straight-Leg Deadlift
Workout BExercise: 2A
Grab the bar with an overhand grip, and hold it at arm's length in front of your thighs, your knees slightly bent [A]. Without allowing your back to round, bend at your hips and lower your torso until it's almost parallel to the floor [B]. Pause, and rise back to the starting position. Do 6-8 reps.
Close-Grip Bench Press
Exercise: 2B
Grab a barbell with an overhand, shoulder-width grip, and hold the bar above your sternum with your arms straight [A]. Lower the bar straight down as you tuck your elbows close to your sides [B]. Pause, press the bar back to the starting position, and repeat. Do 6-8 reps.
Barbell Curl
Exercise: 3A
Grab a barbell with an underhand, shoulderwidth grip, and let it hang at arm's length in front of your hips [A]. Without moving your upper arms, bend your elbows to curl the bar as close to your shoulders as you can [B]. Pause, and lower it back to the starting position. Do 8-10 reps.
Swiss-Ball Jackknife
Workout B
Exercise: 3B
Start in pushup position, but with your shins on a Swiss ball. Your body should form a straight line from ankles to head [A]. Without rounding your lower back, contract your abs and use your feet to pull the ball toward your chest by bending your knees [B]. Pause, and return to the starting position. Do 8-10 reps.
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