120623

Monday

1. Bench Press 5 sets: 5 reps

*Rest 2:00-2:30 b/t sets

*Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.

2. Barbell Incline Bench Press 4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight and stay the same or build across all sets.

Focus: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.


3. Single DB Bench Press 4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight and stay the same or build across all sets.

Focus: Start with a single DB and extend overhead while lying on a bench. Bench with one arm, allowing the other arm to be extended out for balance and rest by the. Loading should be moderate and allow for control throughout entire rep. Heavy core engagement will be needed due to only one side being loaded at a time. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. Set is complete when required reps have been completed on each side. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

https://youtu.be/r9oMkd5rpfw


4. Push ups 4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

5.  Standing Barbell Curl 4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).


6. Barbell Drug Curls 4 sets: 10 reps 

*Rest 1:00-1:30 b/t sets

Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags

https://youtu.be/i63PYCo3SQ8



Комментарии

Отправить комментарий

Популярные сообщения из этого блога

 040723 Tuesday  1. Pull Ups Max Reps 1 set: Max Reps   *Rest 2:00-2:30 b/t sets   *For this week, use 2-3 warmup sets to prepare for a max set of strict pullups. Warmup sets can be band assisted if needed but keep volume low to moderate to save main effort for max set. Keep form strict and controlled throughout reps 2. Double DB Standing Bent Over Row 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets   *Build to a moderate weight, stay the same or build across sets 3. Seated Single Arm Cable Row 4 sets: 10 reps (each side)   *Rest 1:00-1:30 b/t sets   *Build to a moderate weight, stay the same or build across sets 4. Single Arm Lat Pull Down 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets   *Build to a moderate weight, stay the same or build across setsUSING. 5. Inverted Skull Crusher 4 sets: 10 reps   *Rest 1:00-1:30 b/t sets https://youtu.be/12DAbWuABQc 6. Standing Cable Tricep Extension 4 sets: 10 reps    *Rest 1:00-1:30 b/t sets
Далее...
 160623 Friday 1. Shoulder Press 5 sets: 5 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load 2. Double DB Z-Press 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across https://youtu.be/RxlyS3fCdA4 3. Standing DB Lateral Raise 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a light/moderate weight, stay the same or build across sets https://youtu.be/8PIXEDHiqo8 4. GHD Hip Raise 5 sets: 20 reps; unloaded or holding a plate or DB https://youtu.be/ZRar3mBCdmA 5. DB Walking  Lunges 4 set: 30 m (unbroken) *Rest 2:00-2:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Find an area that 30 m can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the ...
Далее...
 190623 Monday 1. Bench Press 5 sets: 5 reps *Rest 2:00-2:30 b/t sets *Build to a moderate weight and stay the same across all sets. Attempt to add a small amount of weight from last week’s load. 2. 1:1:2 DB Bench 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets. https://youtu.be/Tb_NZDKGkvI 3. Double DB Incline Bench Press 4 sets: 10 reps *Rest 1:00-1:30 b/t sets *Build to a moderate weight and stay the same or build across all sets. 4. Incline Bench DB Chest Fly 4 sets: 10 reps *Rest 1:00-1:30 b/t sets 5. Barbell Curls 21’s 3 sets: 21 reps *Rest 2:00-2:30 b/t sets Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise. https://youtu.be/adUowDy55LE 6. Standing Alternating DB Hummer Curl 4 sets: 10 reps (each side) *Rest 1:00-1:30 b/t sets
Далее...