Now you're familiar with the basic routine. You know how to squat/split squat/leg press. You know how to barbell bench/dumbbell bench/pushup. You know how to chin-up/lat pulldown/dumbbell row. Now everything is getting condensed into one workout: you'll go through the entire rep spectrum in one workout for each movement. Welcome to the Push/Pull routine.
Squat 3x5 @ 85%, 3 min rest
Split Squat 3x10 @ 75%, 2 min rest
Leg Press 3x15 @ 65%, 1 min rest
Chin-up
3x5 @ 85%, 3 min rest
Lat-Pulldown 3x10 @ 75%, 2 min rest
Dumbbell Row 3x15 @ 65%, 1 min rest
Deadlift 3x5 @ 85%, 3 min rest
Straight-Leg Deadlift 3x10 @ 75%, 2 min rest
Lying Leg Curl 3x15 @ 65%, 1
min rest
Barbell Bench Press 3x5 @ 85%, 3 min rest
Dumbbell Bench Press 3x10 @ 75%, 2 min rest
Pushup
3x15 @ 65%, 1 min rest
All exercises are 3x10-15 reps with 90 sec rest:
Standing Overhead Press
Seated Dumbbell Curl
Parallel Bar Dip
Dumbbell Lateral Raise
EZ Preacher Curl
Triceps Pressdown
Single Leg Standing
Calf Raise
Lower body exercises which do not involve grasping with the hands are paired with upper body exercises which
do require grasping. This allows us to spread the amount of hand work being done across the week so as not
to overload the weakest link (hand strength).
Further, spinal loading has also been spread out through
the week to avoid taxing the spinal muscles too much.
Sets: Perform 3 sets. If you have time, you can perform 4 or 5 sets. Beyond 5 sets seems to produce a decrease in the amount of weight you can lift.
Reps: The workout is structured so that the highest intensity/heaviest weight and lowest reps are done first. Adhere to this, since doing the other exercises will fatigue and compromise the truest exhibition of strength. The 5's are done first, then 10's, then 15's with their respective rest intervals.
Increase Weight: When you can do 2 more reps with the weight that you have been using for 2 workouts,
you can increase weight no more than 10%.
Example: You start with a weight you can do for 3x3 and over
the course of several weeks, you work up to 3x5. When you can do 3x5 for two workouts, you can increase
the weight.
Intensity: The 5's will be done first at 85-90% of your 1 RM
The 10's second at 70-75%.
The 15's
third at 65-75%.
Legs must be done first in each range, since doing upper body exercises first will
compromise the capacity of the lower body exercises. The reverse is not so true, however.
Exercises Selection: Choose ONE of the two selections depending on your ability for each body part. The first exercise in each slot will be the more difficult of the two.
Each of these exercises primarily targets the quadriceps and gluteus maximus and secondarily uses the hamstrings.
Instructions:
Instructions:
Knees should point same direction as feet throughout movement. Heel of rear foot can be kept elevated off floor throughout movement as shown. Keep torso upright during squat; flexible hip flexors are important. With feet further apart: Gluteus Maximus is emphasized, Quadriceps are less emphasized.
Easier: Hold onto rails or back of chairs to each side.
Harder: Place a barbell on the shoulders, similar to a back squat or hold dumbbells at your side.
Instructions:
Adjust safety brace and back support to accommodate near full range of motion without forcing hips to bend at waist. Keep knees pointed same directions as feet. Do not allow heels to raise off of platform, pushing with both heel and forefoot.
Placing feet slightly high on platform emphasizes Gluteus Maximus. Placing feet slightly lower on platform emphasizes Quadriceps.
Each of these exercises primarily targets the latissimus dorsi, rhomboids, and biceps brachii.
Instructions:
Easier: To decrease difficulty, use assisted machine, assisting partner, or self assisted by placing feet on bench or floor under bar.
Harder: Added weight can be placed on dip belt or dumbbell can be placed between ankles to increase intensity.
Instructions:
Range of motion will be compromised if grip is too wide.
Instructions:
Allow scapula to articulate but do not rotate torso in effort to throw weight up. Torso should be close to horizontal. Positioning supporting knee and/or arm slightly forward or back will allow for proper levelling of torso. Torso may be positioned lower to allow for heavier dumbbell to make contact with floor, if desired.
The hip hinge is a crucial part of moving your body - previously we used the squat as our only method of improving your body's ability to hinge. With your progress, we need to now tax the movement directly. It is crucial that your back be kept straight and the motion be isolated to the bottom of the hips (where the gluten and hamstrings cross).
Movement between the spinal discs spells disaster, movement of these bigger running/jumping muscles means improved athleticism and strength. Plus your ass will look fantastic. Lower body exercises which involve grasping with the hands are paired with upper body exercises which do not require grasping. This allows us to spread the amount of hand work being done across the week so as not to overload the weakest link (hand strength). Further, spinal loading has also been spread out through the week to avoid taxing the spinal muscles too much.
Sets: Perform 3 sets. If you have time, you can perform 5 sets. Beyond 5 sets seems to produce a decrease in the amount of weight you can lift.
Reps: The workout is structured so that the highest intensity/heaviest weight and lowest reps are done first. Adhere to this, since doing the other exercises will fatigue and compromise the truest exhibition of strength. The 5's are done first, then 10's, then 15's with their respective rest intervals.
Increasing Weight: When you can do 2 more reps with the weight that you have been using for 2 workouts, you can increase weight no more than 10%.
Example: You start with a weight you can do for 3x3 and over the course of several weeks, you work up to 3x5. When you can do 3x5 for two workouts, you can increase the weight.
Intensity: The 5's will be done at 85-90% of your 1 RM, the 10's at 70-75%. the 15's at 65-75%. Legs should be done first, since doing upper body exercises first will compromise the capacity of the lower body exercises. The reverse is not so true, however...and that's why we do legs first.
Exercises Selection: Choose ONE of the two selections depending on your ability for each body part. The first exercise in each slot will be the more difficult of the two.
Instructions:
Instructions:
Throughout lift, keep arms and back straight. Do not lower weight beyond mild stretch throughout hamstrings. Full range of motion will vary from person to person. Stand on shallow platform if weight reaches floor before stretch. Those with less flexibility may have to bend knees more. Knees can be kept bent throughout movement.
Instructions:
Keep torso on bench to reduce hyperextension of lower back. Most machines are angled at user's hip to position hamstring in more favorable mechanical position. If this angle is sharp (as shown), Rectus Femoris is less likely involved as Antagonist Stabilizer. Dorsal flexion of ankle reduces active insufficiency of Gastrocnemius allowing it to assist in knee flexion.
Each of these exercises primarily targets the pectoralis major, anterior deltoid, and triceps brachii.
Instructions:
Instructions:
Instructions:
This workout is constructed and cycles through exercising the different heads of the biggest shoulder muscle, the deltoid. We will also be working the biggest arm muscles, the biceps brachii and its associated muscles as well as the triceps brachii. This is also the introduction of a different type of exercise: the isolation exercise. When we work arms, we exercise muscles that cross only one joint, for example, the bicep curl moves and uses just the elbow; the wrist and shoulder remain stable. This is in contrast to a compound movement, which uses two joints. For instance, the squat moves the hip and the knee joint.
Sets: Perform 3 sets. If you have time, you can perform 5 sets. Beyond 5 sets seems to produce a decrease in the amount of weight you can lift.
Reps: Everything in this workout uses 10-12 reps - in general, isolation exercises are done using at least 8 reps
When to increase weight?: When you can do 12 reps of every set, increase the weight by the lowest possible amount. A drop in reps is expected.
Intensity: Use less than 75% of your 1 rep max, or less than 70% of the amount of weight that you could use for just one rep. Add weight when you can hit 15 reps for every set for two LIGHT workouts.
Exercises Selection: For each exercise group, select ONE exercise best suited to your ability and mobility (one leg exercise, one upper push exercise, and one upper pull exercise). The are organized with the most technical exercise first. Always do legs first, if possible, during your workout.
You will cycle through three different exercises for each body part two times. The cycle begins with shoulders (moving from anterior to posterior heads), then biceps, then triceps and then repeats. Perform all sets of one exercise then move on to the next exercise in the cycle. You may rest at the end of the third exercise if necessary. This is known as a giant set (also called a superset, compound set, or circuit).
Warning: Be careful with overhead pressing. Years of neglect of the overhead range of motion can spell disaster if the weight is not begun light enough or increases in weight are too rapid or large. Dumbbells are much easier and less restrictive on the joints than barbells.
Position dumbbells to each side of shoulders with elbows below wrists. Press dumbbells upward until arms are extended overhead. Lower to sides of shoulders and repeat.
Sit back on 45-60 degree incline bench. With arms hanging down straight, position two dumbbells with palms facing inward. With elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides. This exercise may be performed by alternating (as described), simultaneous, or in simultaneous-alternating fashion. When elbow is fully flexed, it can travel forward slightly, allowing forearms to be no more than vertical. This additional movement allows for relative release of tension in muscles between repetitions.
Step between shoulder width dip bars. Stand up and mount dip bar, arms straight with shoulders above hands. Keep hips straight. Lower body by bending arms until slight stretch is felt in shoulders. Push body up until arms are straight. Repeat.
Grasp dumbbells in front of thighs with elbows slightly bent. Bend over slightly with hips and knees bent slightly. Raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists.Lower and repeat. Keep elbows pointed high while maintaining slight bend through elbows (10° to 30° angle) throughout movement. At top of movement, elbows (not necessarily dumbbells) should be directly lateral to shoulders since elbows are slightly bent forward. Dumbbells are raised by shoulder abduction, not external rotation. If elbows drop lower than wrists, front deltoids become primary mover instead of lateral deltoids. To keep resistance targeted to side delt, torso is bent over slightly.
Sit on preacher bench placing back of arms on pad. Grasp curl bar with shoulder width underhand grip. Raise bar until forearms are vertical. Lower barbell until arms are fully extended. Repeat. Seat should be adjusted to allow arm pit to rest near top of pad. Back of upper arm should remain on pad throughout movement. The long head (lateral head) of biceps brachii is activated significantly more than short head (medial head) of biceps brachii since short head enters into active insufficiency as it continues to contract.
Face high pulley or place back against pad and grasp rope attachment with clinched hands side by side (palms in). Position elbows to side. Extend arms down. Turn palms down at bottom. Return until forearm is close to upper arm and hands are in original position. Repeat. The elbow can travel up slightly at top of motion. Stay close to cable to provide resistance at top of motion.