Chest supported row 3 6 8 2 pull with elbows squeeze

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Chest-Supported Row 3 6-8 2 Pull with elbows, squeeze shoulder-blades together, don’t flare elbows out. Standing Overhead Press 3 8-10 2-3 Press in a straight line up, keep core engaged, no momentum, don’t arch lower back. SUPERSET: Straight-Bar Triceps Pushdown Bar Drag Curls 4 4 10- 12 10- 12 - Perform the triceps exercise first, rest for ~30 seconds, then perform the biceps exercise, then rest for another ~30 seconds, then start again with the triceps exercise and repeat for 3 total sets each. SUPERSET: Incline Tricep Kickbacks Half ROM Straight Bar Curl 3 3 10- 15 10- 15 - Same instructions as previous superset. Exercise Sets Reps Rest (min) Notes Front Squat 3 10- 12 2.5-3 Rest barbell on front delts, keep elbows high. Deadlift 3 6-8 3 Maintain straight back, keep head/back/hips inline. Barbell Hip Thrust 3 8-12 2 Rest upper back on bench, place bar on hips, avoid arching back, feet placed so that shins are vertical at top position. Single Leg Weighted Calf Raise 3 6-8 1-1.5 Pause at bottom of each rep, use full range of motion. Leg Press Calf Raise 3 8-12 1-1.5 Pause at bottom of each rep, use full range of motion.
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DAY 4 DAY 5 REST DAY 3 PUSH WORKOUT PULL WORKOUT 19 ARMS SPECIALIZATION PHASE Exercise Sets Reps Rest (min) Notes Close Grip Bench Press 4 8-10 2-3 Use shoulder-width grip, keep elbows tucked, use less of an arch than regular bench press. Incline Dumbbell Press 3 6-8 2-3 Experiment with bench angles (~15-45 degrees), keep shoulder blades retracted & chest sticking out, don’t flare elbows. Lean-Away Cable Lateral Raises 3 8-12 45-60 second s b/w arms Lean sideways towards direction of the raise, pull cable from in between your legs. Incline Overhead Dumbbell Extensions 4 12-15 1.5-2 Set incline bench to ~30 degrees, move arms overhead, keep elbow locked as you press. Triangle Push-ups 2 10+ (to failure) 1.5-2 Make a triangle on the floor with your hands (keep them close together) & perform a push- up. Exercise Sets Reps Rest (min) Notes Weighted Chin-Ups (RPT) 3 RPT: 4-6, 6-8, 8- 10 2-3 Use an underhand grip shoulder-width apart, use full ROM (eyes over bar). Seated Row 3 8-10 2 “V-Bar” attachment, squeeze shoulder blades together, avoid rolling shoulders forward or shrugging shoulders up. Reverse Pec Deck 2 10-12 2 Experiment with grip (neutral or palms facing down), keep upper traps relaxed. Incline Dumbbell Curls 4 8-10 1.5-2 Use 30-degree bench angle, let arms hang straight down, keep elbows locked. Reverse Grip Curl (Bar or DB’s) 3 10-15 1.5-2 Grab bar with an overhand shoulder-width apart grip, keep elbow locked as your curl. Kneeling Face Pulls 3 10-15 1.5 Keep upper traps relaxed, pull towards face while raising fists towards ceiling (external rotation). Scapular Pull-Ups 2 5-10+ 1 Hang with straight arms, pull body up slightly without allowing elbows.
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DAY 6 REST DAY 7 LEGS WORKOUT (LOWER BODY 2) 20 ARMS SPECIALIZATION PHASE Exercise Sets Reps Rest (min) Notes Back Squat 4 3 sets of 6-8, 1 set slow eccent ric of 8-10 3 Experiment with foot stance, point toes slightly out, maintain a straight back, squat to at least parallel. For last set,
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