by Men's Health

Transform your body with this routine, a modified version of the one used by Colts star Dwight Freeney.

Directions

Perform this workout 3 days a week, making sure you rest at least 1 day between sessions. Alternate among exercises of the same number (1A, 1B, and 1C, for example) until you complete all the sets in that group. In other words, do 1 set of exercise 1A and follow it up with 1 set of 1B, and so on. Don't move on to the next number until you've finished all the prescribed sets. Complete 8 to 12 repetitions of each exercise. Once you can perform more than 12 reps, add more weight to make the exercises more difficult.

Warmup

Before starting the workout, do 3 warmup sets each of the dumbbell power squat and the dumbbell bench press. Use 50 to 60 percent of your 8-rep max and then gradually add to the weight you use on each set, making sure your final set is no more than 80 percent of the max weight you'll lift during the workout. Perform 10, 10, and 5 reps during the warmup.

Rest periods

For exercises 1A to 1C, rest 45 seconds after each exercise and then 2 minutes before repeating the entire sequence.

For exercises 2A to 4B, rest 1 minute after each exercise in the sequence.

*Mouse over the image for caption.

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