Rejuvenate your workout with exercises that will ignite  growth and cure boredom.

Your All-New Workout

Do each pair of exercises as a superset, completing one set of each movement before resting. So you'll
do 1a and follow immediately with 1b. That's a superset. Rest 1 minute and then repeat. Do each
superset three times before moving to the next pair. Do this workout three times a week, resting a day
between bouts.
 
 SET  EXERCISE  REPETITIONS
 1a  Dumbbell Split Jerk  6 per side  
 1b  Swiss-Ball Mountain Climber  10 per side Superset 1
 2a  Front-Loaded Bulgarian Split Squat  8 per side 1a Dumbbell Split Jerk
 2b  Dumbbell Close Grip Floor Press  8 The benefit: Strengthens your shoulders
 3a  Dumbbell Swing  12 and develops explosive upper-body
 3b  Decline Spider-Man Pushup  8 per side power for sports
 4a  Single-Leg Deadlift  10 per side  
 4b  Underhand Inverted Row  15 Swap it for: The military press
 
How to do it: Stand holding a dumbbell in one hand, just above shoulder height. Brace your abs as if
you were preparing to withstand a blow to your gut. Next, in one explosive movement, press the weight
overhead while moving your feet into a split position--one foot forward, the other foot back. Step back to
the start and repeat. Finish all your reps with one arm before switching sides.

1b Swiss-Ball Mountain Climber

The benefit: Trains your core -- abs, lower back, and hips -- while stabilizing your shoulder joints
 
Swap it for: Any ab exercise
 
How to do it: Assume the classic pushup position but place your hands on the sides of a Swiss ball,
fingers pointing forward. Brace your abs and straighten your legs behind you. This is the starting
position. Lift one foot off the floor and bring your knee toward your chest. Straighten your leg back out,
move your other knee to your chest, and return that leg to the starting position. Keep alternating sides
until you've completed all your repetitions.
 

Superset 2
2a Front-Loaded Bulgarian Split Squat
The benefit: Builds lower-body strength and power and trains your core harder than standard
split squats do
 
Swap it for: The leg extension
 
How to do it: Stand a couple of feet in front of a bench, holding a dumbbell, weight plate, or medicine
ball with both hands at your chest. Rest the top of one foot behind you on the bench. Keeping your back
straight and your torso upright, lower your body until your front thigh is parallel to the floor. Push back up
to a standing position. Do all your reps with one leg before repeating with your other leg.

2b Dumbbell Close-Grip Floor Press

The benefit: Boosts upper-body pressing power by minimizing momentum, and it's easier on your
shoulders than a standard bench press
 
Swap it for: The bench press
 
How to do it: Grab a pair of dumbbells and lie on the floor with your legs straight. Hold the weights with
a neutral grip (palms facing each other), with your upper arms flat on the floor and your forearms
pointing straight up. Squeeze your abs, pull your shoulder blades back, and press the weight up. Keep
your elbows tucked in at your sides as you lower the weight.

Superset 3
3a Dumbbell Swing
The benefit: Strengthens your hips and hamstrings in an explosive fashion, which can add inches to
your vertical jump; improves overall conditioning
 
Swap it for: The leg curl
 
How to do it: Stand with your feet more than shoulder-width apart. Hold a dumbbell with a hand-over-
hand grip and your arms hanging down in front of you. Push your hips back and lower the weight
between your legs until it's under your butt. Drive back up to a standing position and swing the weight up
to chest height, keeping your arms straight. Go right into your next rep and continue at a swift pace.

3b Decline Spider-Man Pushup 

The benefit: Strengthens your upper body and increases mobility in the hips and shoulders, which often
become stiff in men
 
Swap it for: The standard pushup or the chest fly
 
How to do it: Assume the classic pushup position but place your feet on a bench. Keeping your abs
braced and your body in a straight line, slowly bend your elbows until your chest is a few inches from
the floor. As you go down, bring your right knee to your right elbow. Straighten your leg back out as you
use your chest, shoulders, and triceps to push yourself back to the starting position. Alternate legs.
 

Superset 4
4a Single-Leg Deadlift 
The benefit: Strengthens your entire lower body and improves balance
 
Swap it for: The lunge
 
How to do it: Stand with your feet slightly more than shoulder-width apart. Raise one foot and extend it
behind you, just off the floor. Contract your glutes, brace your abs, and keep your spine naturally
arched. Focusing on balance, lower yourself until your torso is parallel to the floor. Initiate the movement
by pushing your hips back. Push back up to the starting position, and complete all your reps before
switching legs.
 
4b Underhand Inverted Row
The benefit: Builds your back and biceps and bolsters your grip
 
Swap it for: The arm curl or the seated row
 
How to do it: Set a bar at hip height in a Smith machine or squat rack. Lie underneath the bar with your
heels on the floor and grab the bar with an underhand grip (palms facing you), your hands 1 or 2 inches
more than shoulder-width apart. Keeping your body in a straight line, pull your chest up to the bar using
your back muscles. Slowly lower yourself until your arms are straight.