Fast workout, hard muscle

Build a body that dominates, by attacking the weights with thunder and with a plan that's fit for a king

THE WORKOUT
Begin each session with calisthenics and core moves. Then do the exercises specified for each day as pairs, or supersets, moving from one exercise to the next without rest. Do each superset three times, resting 45 seconds between supersets.



MONDAY


Superset 1
Pushup
Assume the classic pushup position, with legs straight, hands beneath your shoulders. Keep your body rigid. Bend your arms to lower yourself until your chest is just off the floor. Then push back up till your arms are extended. Do as many reps as you can.

Pullup
Grab a chinup bar with an overhand grip (palms forward) and your hands slightly more than shoulder-width apart. Hang with your arms straight and pull your shoulder blades down. Pull your chest to the bar, then lower yourself. Aim for 10 reps.


Superset 2
Dumbbell Snatch
Assume an athletic position (knees bent, hips back), holding a dumbbell in one hand below your knees. In one movement, jump as you thrust the weight overhead, keeping the weight close to your body. Land softly. Aim for 5 reps with each arm.

Cable Single-Arm Row
Grab the handle of a midpulley cable with your left hand, pulling your right arm back. Row the handle to your torso as you extend your right arm. Resist the weight as you return to the starting position. Do 10 reps with each arm.

TUESDAY


Superset 1
Dumbbell Squat
Stand with your feet shoulderwidth apart and hold a pair of dumbbells at your sides. Keeping your back naturally arched, bend at the hips and knees and lower your body until your thighs are at least parallel to the floor. Push back up. Do 8 to 12 reps.

Swiss-Ball Hamstring Curl
Lie on the floor with your ankles on a Swiss ball, arms at your sides. Raise your hips so your body forms a straight line. Squeezing your glutes, pull the ball toward your butt with your legs. Then roll the ball back out. Do 12 reps.



Superset 2
Dumbbell Stepup
Holding heavy weights at your sides, lift one foot and place it on a bench. Then push your body up until your weightbearing leg is straight and your other foot is hanging off the bench. Return to the starting position. Do 10 reps with each leg.

Dumbbell Calf Raise
Hold a dumbbell in your left hand and stand on your left foot. Rest the instep of your right foot across the back of your left ankle. Hold onto something for balance. Rise on your toes as high as you can. Do 12 reps for each leg.

THURSDAY


Superset 1
Dumbbell Incline Bench Press
Lie faceup on an incline bench and hold a pair of dumbbells at the sides of your chest with an overhand grip (palms forward). Press the weights straight above your chest. Then lower them to the starting position. Do 10 reps.

Lat Pulldown
Sit at a lat-pulldown station and grab the bar with an overhand grip, hands slightly more than shoulder-width apart. Keeping your head and back straight, pull your shoulder blades down and then pull the bar to your chest. Let the bar rise. Do 10 reps.



Superset 2
Dumbbell Single-Arm Overhead Press
Stand holding a dumbbell at shoulder height with your palm facing your body (as shown). Press the weight straight up and slowly lower it. Do 6 to 8 reps before repeating with the other arm.

Dumbbell Single-Arm Row
Hold a dumbbell in your right hand, arm straight. Place your left hand and knee on a bench. Use your upper-back muscles to pull the dumbbell up and back. Pause, then slowly lower the weight. Do 10 reps on each side.

FRIDAY


Superset 1
Single-Leg Squat
Stand on a bench. Hold your arms in front of you and flex your right ankle so your toes point up. Keeping your torso as upright as possible, bend your left knee and lower your body until your right heel touches the floor. Push up. Aim for 5 reps per leg.

Single Swiss-Ball Leg Curl
Perform this like the Swissball hamstring curl, using one leg. Lift your left leg and bend your knee toward your chest. With your right leg, pull the ball toward your butt then push it out. Aim for 10 reps with each leg.


Superset 2
Dumbbell Side Lunge
Stand holding dumbbells at your sides. With your left leg, take a wide step directly to the left. Bend your left knee and push your hips back until your left thigh is parallel to the floor. Then push back up. Do 10 reps in each direction.

Unstable Jump Rope
After all the weight training, here's a move that will give you shock-solid, sports-ready ankles. Skip rope for 45 seconds on a cushioned surface, such as a stretching mat. The mat's instability will help strengthen your ankles.