... Lean , Phases lA and 2 PREP: Load a barbell with the appropriate weight. Grab the bar with an overhand grip that's just less than shoulder width. Stand holding the barbell at arm's ... Arms and Total-Body HFT; Get Strong, Phases lA, 2A, and 3A; Get Even Stronger, Phases lA, 2A, and 3A; Get Lean, Phases lA, 2A, and 3A HOW TO DO IT: Set the bench to a ... Phase 1; Get Lean, Phase 1 PREP: Grab a dumbbell with your weaker hand (usually your left if you're right-handed), and hold it at arm's length in front of your legs, palm facing...