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03 Feb

5 Ways To Get Out Of A Rut! (Motivational Video)

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Download or Stream the speech now, on iTunes, Apple Music, Spotify, Google Music, Deezer, Amazon MP3 and MP3 Download Worldwide
5 Ways To Get Out Of A Rut! (Motivational Video) – Copyright: Fearless Motivation
Speaker: Freddy Fri

5 Ways To Get Out Of A Rut! (Motivational Video) by Fearless Motivation – WATCH FREE:

Wouldn’t it be great if life always worked in our favor? Wouldn’t it be great if everything went our way? If we only had only highs and no lows. If we achieved and never failed. If we were happy and never sad? Wouldn’t it be great?

No it wouldn’t. You would never learn and you would never grow.

We all experience pain, setbacks and we all go through periods where we take a step backwards instead of forwards… Sometimes bad choices, bad habits or bad luck knock us down… the question is, are you going to stay down, or are you going to dig your way out of that rut?

Number 1: Get Disgusted!

Yes that is right. Get disgusted. In many cases being kind to yourself is just about the worst thing you can do if you are DOWN and want REAL CHANGE.

If your body and health is not where you want it to be… get disgusted enough that you will force yourself to change. Don’t try and cover it up… take photos of all the worst angles… show the photos to a trainer… get body fat measurements… write down all the reasons why you will not accept this ever again in your life.

If your finances are not where you want them to be… don’t blame anyone but yourself… if you’re blaming others you have no reason to change, do you??

Whatever is not good enough in your life: WRITE IT DOWN. Write it down, and then write WHY you will never accept this in your life again.

Write down “This is the lowest point in my life and NEVER AGAIN will I be at this level.”

From this moment on set a new standard for your life. Write in great detail where you will be a year from now in each of these areas that are currently unacceptable to you.

Number 2: SET YOUR TARGETS

The reason most people get in a rut in the first place is because they had NO CLARITY about where they were going.

If you don’t know where you’re going you’ll never end up where you want to be!

PLAN FOR THE LIFE YOU WANT and WORK FOR IT. Set clearly defined goals, with clear dates to achieve them, for every single area of your life that matters to you!

Number 3: PURPOSE AND MEANING!

Another reason people can end up in a big dark hole is that they don’t have a strong enough REASON to achieve in that area.

WHY? WHY must you do this? Who will it impact if you reach your potential in this area?

HOW will you feel WHEN you become this person?

Number 4: IMPROVE YOUR CIRCLE

I’m sorry, but if you want a great life, you’re not going to get it if you surround yourself with average people. If you surround yourself with drainers, your life will be drained of almost all it’s potential. Your environment matters!

In Napoleon Hills book “Outwitting the devil” he states:

“Thought-habits are stimulated by environmental influences, in other words, the material on which thoughts are fed comes from ones environment”
He says: “The most important part of one’s environment is that created by his association with others. All people absorb and take over, consciously or unconsciously, the thought-habits of those with whom they associate closely”

In other words: if you value quality of life: SURROUND YOURSELF WITH QUALITY PEOPLE.

If you want to raise your standards in any area: surround yourself with people who have those standards already. If you can’t find them immediately in person, follow them online, immerse yourself in books and audio on the subjects. You don’t have to have in-person surroundings. Immerse yourself in whatever teachings you need to get you where you must get to!

Number 5: KNOW that you deserve this!

Many people never fight their way out of that dark place because they feel unworthy.

The universal feeling of unworthiness must end, and in your bloodline it must end with YOU!

Be the one who knows their worth! Be the one strong enough to show everyone around you what a fully lived life looks like. Show everyone what a life looks like when you really fulfill your potential in life. When you no longer accept average. Average health. Average finances. Average emotions. Average anything!

Your life can change forever in this very moment. Make that decision!

Make a plan and stick to that plan! Love yourself enough to seek your greatest potential! Never stop that search!



This is the lowest point in my life and NEVER AGAIN will I be at this level.

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06 Jan

I remember the first time I heard the term “superset.” Even once I realized it was about training, the phrase evoked images of muscular heroes and diabolical villains—larger than life, majestic, and powerful. In a word, super!

Since I wanted to get strong, I decided at a young age to investigate this training methodology, and it has continued to pay off even on the far side of 40.

As you probably know, the term “superset” refers to the act of doing two different exercises in a row, with very little to no rest in between. There are many advantages to performing supersets. Here are just a few:

Advantage 1: Getting More Done in Less Time

When you incorporate supersets into your training, you can essentially allow yourself to recover from one exercise, while performing another.

Think about it: When supersetting different body parts (dips into pull-ups, for example), we can emphasize one muscle group (in this case chest and tris vs back and bis) while the other one rests. This is often referred to as “active recovery” and can help you get an efficient, effective workout on days when hours are limited.

Advantage 2: Maximizing a Single Muscle Group

Despite what I just said, there is no rule that says you have to do opposing muscle groups or upper-to-lower supersets to get a great workout! In fact, you can also use supersets for the same body part or muscle group to double down on your training.

Advantage 3: Peripheral Cardio Effect

When you work out, your blood flows to the area that’s being trained, hence the often-sought “pump.”

Consider this when you superset upper-body with lower-body training. Training push-ups will promote your blood to flow into the chest, shoulders, and arms. Following up directly with a leg exercise gets the blood flowing down to the lower extremities—and it’s gotta go through your heart to get there!

In my experience, upper/lower supersetting can be some of the best cardio and conditioning work out there.

Advantage 4: Diversify Your Training

There’s a lot of talk these days about “muscle confusion” and its alleged physical benefits. To be clear, I don’t agree with this notion. In my experience, it’s the basics that work; the most effective exercises are the ones that have stood the test of time.

But that doesn’t mean you can’t benefit from mixing it up sometimes! The reason I suggest mixing up your training by including supersets is to alleviate mental plateaus, not physical ones. Sometimes, when you do the same exercises in the same order on the same day, again and again, you may be tempted to phone it in, rather than giving all you’ve got. Not good for gains! Throwing in some supersets can help you avoid getting stagnant in your workouts.

Here are five of my favorite calisthenics supersets. Each one offers its own unique set of challenges. Get comfortable with each exercise on its own before incorporating it into a superset. Let’s do it!

Superset 1: Parallel-Grip Pull-up with Parallel-Grip Dip

The pull-up and the dip are two of the most foundational calisthenics exercises, and for good reason. Combining them into a push-pull pairing is also one of my personal favorite ways to blast the entire upper body.

Why it makes sense: This superset requires you to train two opposing upper-body muscle groups back to back. What makes it unique is the grip. By performing the pull-ups on parallel bars, you maintain the same “palms in” hand placement as the dips, protecting your shoulders from potential strain and also providing neurological consistency throughout the workout.

Trainer talk: Push-ups can also work here, but I prefer dips because they’re a more difficult upper-body exercise than push-ups, which are typically paired with pull-ups. This combo is a more balanced push-pull alternative in terms of exertion.

Superset 2: Single-Leg Squat with Single-Leg Deadlift

Detractors of bodyweight training often perpetuate the misconception that you can’t get strong legs without adding weight. As I’ve been writing on Bodybuilding.com for years, this isn’t so!

Like the previous combination, this superset also focuses on opposing muscle groups, but for the lower body.

Why it makes sense: The single-leg squat and “drinking bird”-style deadlift both train one side of the body at a time. This “unilateral training” is a fantastic way to expose muscular imbalances and maximize your focus on each individual side. The fact that these exercises are performed one leg at a time allows us to focus on our weaknesses.

Danny Kavadlo performs a Single-Leg Squat with Single-Leg DeadliftDanny Kavadlo performs a Single-Leg Squat with Single-Leg Deadlift

Trainer talk: You can perform single-leg squats with your non-squatting leg either in front (pistol squat) or behind you (shrimp squat) for different emphasis. Both these exercises are a fusion of strength, mobility, and balance. Not only will you get stronger, you’ll also improve your flexibility and movement.

Superset 3: Jump Squat with Plyometric Push-up

The classic combination of squats and push-ups is a calisthenics staple. By incorporating plyometrics into this already taxing combo, we can get a great deal more out of this equipment-free sequence. I like to call this combo “The Heartbreaker.”

Why it makes sense: If you want to get the most bang for your proverbial buck without using any gear at all, this is a great way to go. Fast, explosive movements recruit all kinds of muscle, while also giving you a serious conditioning boost.

Trainer talk: The phrase “plyometrics” refers to an explosive exercise where the muscles explode quickly out of a stretch position, and the body (or part of it) gets airborne. Although there are many variations in existence, they all require pushing into the ground fast and hard in order to generate the requisite force needed. A key component for creating explosive force is to push into the ground fast and hard, almost as if trying to push through the floor. If you’re new to plyometrics, be mindful of the impact on your wrists and ankles.

Superset 4: Feet-Elevated Push-up with Hands-Elevated Push-up

Both these exercises target the same body parts, chest and triceps, but from different angles and with varying degrees of leverage. A warning: The pump is sneaky good!

Why it makes sense: This combination is almost like performing a dropset with weights or machines. Working hands-elevated push-ups right after feet-elevated push-ups will enable you to squeeze in some extra reps that you may not have thought possible, without sacrificing form.

Danny Kavadlo performs a Feet-Elevated Push-up with Hands-Elevated Push-upDanny Kavadlo performs a Feet-Elevated Push-up with Hands-Elevated Push-up

Trainer talk: Placing your feet on a bench or other elevated surface puts more of your body weight into your hands. Placing your hands on the bench does the opposite. In progressive calisthenics, this is referred to as “weight-to-limb” ratio.

Superset 5: Superman with Dragon Flag

This superset, which I like to call “Hardcore on the Floor” consists of two of my favorite moves. Sadly, both of them are sometimes (inappropriately) categorized as simply “abs” or “back” exercises. To be clear, yes, they do emphasize the core, but they also challenge much more, including your arms, legs, chest, and shoulders. These exercises can both be trained for reps or as isometric holds.

Why it makes sense: It’s important to train the undivided anterior and posterior chains of the body for complete strength and fitness. Remember, there’s more to a split than upper and lower!

Trainer talk: You will find that a level of full-body tension will be necessary for clean execution. Ultimately, aim to keep your elbows and knees locked for both these exercises, although you may need to bend slightly at one or both knees at the beginning. Take your time and be patient.

With the right programming, bodyweight training can achieve unbelievable results. Let Andy Speer show you how in Phase 1 of Total Fitness, an innovative eight-week program to build a total athlete from the ground up! Only in Bodybuilding.com BodyFit Elite.

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06 Jan

 

Ask half a dozen seasoned lifters about what belt they wear and why, and you will probably get back just as many different answers. In fact, you will probably get back more answers than the questions you asked, as many lifters will have more than one belt to cater to different lifts and situations.

 

Kettlebells and Yoga - Creative. Fun. Fitness Flows.Kettlebells and Yoga - Creative. Fun. Fitness Flows.

 

The belt for lifting are a personal preference, and the purpose of this article is not to talk about the pros and cons of various types of belt. Instead, we will spend our time looking at how to make the best use of this simple but very effective training aid.

 

I would like to trust that you all believe in wearing a belt, but in reality, I know that some of you may need a little more convincing. Let’s try this line of reasoning. To get better (at anything – your sport, your life, your lifting) you need to get stronger. To get stronger you need to lift heavier. To lift heavier you need to wear a belt. Therefore, wearing a belt allows you to lift heavier, which builds overall strength, which makes you suck less. Pretty simple when you think of it like that, right?

 

And for those of you thinking that your core won’t get stronger by wearing a belt, we’re going to address the issues of the core and intra-abdominal pressure below.

 

Building up overall strength in this manner through the use of a belt means that even when you take the belt off, you can lift heavier than if you hadn’t worn the belt in the first place. This all leads to lifting more weight more frequently. Plugging this right back into the logic above means that you continue to build strength to your ultimate advantage.

 

If that doesn’t convince you, this is probably not the right article for you. However, If you’re now wanting to know how to get the most out of your belt (read: how to get stronger, quicker), then read on.

 

1. How to use your lifting belt effectively

Let’s clear up a misconception here. A belt’s primary function is not one of supporting your back per se, as commonly believed. Instead, it aids you to increase intra-abdominal pressure, which in turn acts as a brace to support and strengthen your spine. To use your belt effectively, you need to use the Valsalva maneuver. This involves taking a large breath of air into your belly (not your chest), and trying to exhale forcefully with a closed throat. This will push your belly out into the belt, which will help increase the pressure build-up around your midsection.

 

lifting belt, weightlifting belt, weight belt, how to use lifting beltlifting belt, weightlifting belt, weight belt, how to use lifting belt

 

2. When to wear a weight lifting belt

When the going gets tough, the tough wear a belt. I’m not suggesting you wear a belt for all your warm-ups sets. But when it starts to get hairy, add the belt. In fact, I would advocate wearing the belt prior to the sets that matter. Breathing hard against the belt is a skill that needs to be practiced, especially when performing continuous repetitions.

 

3. How tight should a lifting belt be tightened

As we have discussed, a good lifting belt is designed to increase intra-abdominal pressure and stabilize your whole midsection. To create this pressure you need to contract your abs against the belt. To make this possible, wear your belt one hole looser than as-tight-as-it-can-go. A good rule of thumb is that you should be able to get your hand between your belly and the belt.

 

 

4. How do you position a lifting belt on your body

The basic answer to this is, where it does not impede your lift. The bottom of the belt should not get wedged into your hips when they are flexed. Neither should the top of the belt push against your ribs. Wear it in a position that is comfortable, whilst allowing you to create the necessary pressure against it. You may find this position is slightly higher when pulling from the floor.

 

5. When is the best time to use a lifting belt

In terms of movements, we are talking about the big compound lifts (squats, deadlifts, and presses), and also the Olympic lifts along with strongman exercises such as the yoke and farmer’s walks. All these movements are fundamental to building strength. Any movements that can be classified as such, as we have seen, are best performed with a belt for maximum weight and maximum benefit.

 

Whatever your ultimate goals, it is worth knowing and understanding how to make the best use of this highly effective tool to aid you on your journey. Buckle up!

 


Credit: Source link

02 Jan

 

As I mentioned in the first installment – five effective and simple upper-body strength routines – there are many ways to resistance train. As I alluded to, if you work hard, use safe modalities, document the results, recover properly between workouts, and train progressively, you will see results.

 

Kettlebells and Yoga - Creative. Fun. Fitness Flows.Kettlebells and Yoga - Creative. Fun. Fitness Flows.

 

Similar to the upper-body, training the lower-body offers a variety of tools and overload protocols that can target the large muscles of that area: the quads, glutes, hamstrings, and low back. There is squatting, deadlifting, leg pressing, and lunging. And these can be performed with barbells, dumbbells, selectorized and plate-loading machines, and done for high, medium, and low repetitions – or a combination of them – using various overload protocols.

 

So with all these possible variations, I present you with five quality lower body routines that can be a part of any strength, power, weight-loss, and/or general fitness program. I’ve also attached recording forms for you to log your workouts. (Click here to download them.)

 

General Workout Guidelines

  1. Complete the workout in the exercise order format listed (note examples A & B). INSERT YOUR EXERCISE CHOICES ON THE WORKOUT FORM.
  2. Work to achieve muscular overload with a resistance that fits the exercise prescriptions (Rx) listed.
  3. Record the training date (“DATE”), the resistances (“WT”) used and the repetitions (“REPS”) achieved for each workout performed.
  4. Attempt to progress each workout in terms of doing more repetitions and/or using more resistance according to the exercise prescription (Rx).
  5. The “NOTES” section on workout form: space to record machine seat/back/handle settings, the device used (i.e., barbell, dumbbell, or machine) or other pertinent information that facilitates the proper performance of the exercise.
  6. Use proper exercise technique and be safety conscious. Use a spotter on certain exercises and stop when safe exercise technique cannot be maintained.

 

Workout #1: 50–40–30–20–10

A lower body workout consisting of five different multi-joint exercises done for 50, 40, 30, 20, and 10 repetitions to volitional muscular fatigue, followed by a hamstring and abdominal exercise.

 

Specifics:

  • Use five different multi-joint exercises for the sets of 50, 40, 30, 20, and 10 repetitions to volitional muscular fatigue.
  • Choose any hamstring and abdominal exercises to complete the workout.
  • Rest 3:00 between exercises.

 

Exercise order format:Example A:Example B:
MULTI-JOINTLEG PRESSSQUAT MACHINE
MULTI-JOINTSMITH MACHINE SQUATBARBELL SQUAT
MULTI-JOINTDEADLIFTLEG PRESS
MULTI-JOINTBARBELL SQUATDUMBBELL SQUAT
MULTI-JOINTDUMBBELL LUNGESBARBELL LUNGES
HAMSTRINGSLEG CURLSTIFF-LEG DEADLIFT
ABDOMINALSWEIGHTED SIT UPSABDOMINAL MACHINE

 

Workout #2: 15 – 10 -5

A lower body workout consisting of three multi-joint exercises, a hamstring, and an abdominal exercise done for three rounds of 15, 10, and 5 repetitions to volitional muscular fatigue.

 

Specifics:

  • Use the same three multi-joint, hamstring and abdominal exercises for the rounds of 15, 10, and 5 repetitions.
  • Do all five exercises in order for 15, 10, and 5 repetitions to volitional muscular fatigue.
  • Rest 3:00 – 4:00 between rounds.

 

Exercise order format:Example A:Example B:
MULTI-JOINTBARBELL SQUATLEG PRESS
MULTI-JOINTLEG PRESSSQUAT MACHINE
HAMSTRINGSLEG CURLSTIFF-LEG DEADLIFT
MULTI-JOINTDUMBBELL LUNGESDUMBBELL SQUAT
ABDOMINALSWEIGHTED SIT UPSABDOMINAL MACHINE
MULTI-JOINTBARBELL SQUATLEG PRESS
MULTI-JOINTLEG PRESSSQUAT MACHINE
HAMSTRINGSLEG CURLSTIFF-LEG DEADLIFT
MULTI-JOINTDUMBBELL LUNGESDUMBBELL SQUAT
ABDOMINALSWEIGHTED SIT UPSABDOMINAL MACHINE
MULTI-JOINTBARBELL SQUATLEG PRESS
MULTI-JOINTLEG PRESSSQUAT MACHINE
HAMSTRINGSLEG CURLSTIFF-LEG DEADLIFT
MULTI-JOINTDUMBBELL LUNGESDUMBBELL SQUAT
ABDOMINALSWEIGHTED SIT UPSABDOMINAL MACHINE

 

 

Workout #3: Leg Press Strip Sets

A lower body workout where a leg press is performed in strip-set overload protocol: four consecutive sets to volitional muscular fatigue using reduced resistances on the second, third, and fourth sets. A multi-joint leg, hamstring and abdominal exercise complete the workout.

 

Specifics:

  • First set of leg press: use a resistance that allows for volitional muscular fatigue at 10-14 repetitions.
  • Immediately reduce the resistance 25% (50-250 lbs., depending on the initial resistance) – rest no more than :10-:15 – then perform a second set to volitional muscular fatigue (“MAX REPS”).
  • Perform a 3rd and 4th set by reducing the resistance 15-25% (20-150 lbs.) between each set – rest no more than :10-:15 – then perform the next set to volitional muscular fatigue (“MAX REPS”).
  • It is recommended to have a training partner make the resistance reductions so the trainee can stay focused.
  • Rest 2:00 – 3:00 between exercises.
  • Use any multi-joint, hamstring, and abdominal exercises to complete the workout.

 

Exercise order format:Example A:Example B:
LEG PRESS x 4 consecutive setsLEG PRESS x 4 cons. sets 
MULTI-JOINTBARBELL SQUATDEADLIFT
HAMSTRINGSLEG CURLLEG CURL
ABDOMINALSWEIGHTED CRUNCHESABDOMINAL MACHINE

 

Workout #4: One of Everything

A combination of high, medium, and low repetitions in a lower body workout consisting of ten different exercises performed to volitional muscular fatigue, including the abdominals.

 

Specifics:

  • Goblet squat = Deep squat while holding a single dumbbell at chest level, maintaining an upright back position.
  • Plate squat = Deep squat while holding a weight plate at chest level, maintaining an upright back position.
  • Squat = any barbell, Smith machine, or other standing squat.
  • Stiff-leg deadlift = barbell, dumbbell, or plate-load machine.
  • Lunge = barbell, dumbbell, or Smith machine.
  • Deadlift = trap bar, dumbbell, or machine.
  • Calves = any calf exercise.
  • Rest between sets = 2:00 – 3:00.

 

Exercise order format:Example A:Example B:
GOBLET or PLATE SQUATDUMBBELL GOBLET SQUAT

 

WEIGHT PLATE SQUAT
DEAD LIFTTRAP BAR DEADLIFTMACHINE DEADLIFT
LEG EXTENSIONLEG EXTENSIONLEG EXTENSION
SQUATMACHINE SQUATBARBELL SQUAT
LUNGESMITH MACHINE LUNGEDUMBBELL LUNGE
CALVESDUMBBELL CALF RAISECALF MACHINE
LEG CURLLEG CURLLEG CURL
LEG PRESSLEG PRESSLEG PRESS
STIFF-LEG DEAD LIFTD.B. STIFF-LEG DEAD LIFTBAR STIFF-LEG DEADLIFT
ABDOMINALSABDOMINAL MACHINEMEDICINE BALL SIT UPS

 

Workout #5: 3 x 3

A lower body workout performed by alternating a multi-joint, hamstring, and another multi-joint exercise to volitional muscular fatigue for three rounds with no rest between each exercise and a 1:00 rest between rounds. An abdominal exercise completes the workout.

 

Specifics:

  • Use either the same three exercises in the 3 rounds (Example A) or use three different exercises each round (Example B).
  • No rest between the 3 exercises each round.
  • Note the repetition range decrease from 10-14 to 8-12 and 6-10 when selecting appropriate resistances and working to volitional muscular fatigue.
  • Complete the workout with an abdominal exercise.

 

Exercise order format:Example A:Example B:
MULTI-JOINTSQUAT MACHINEBARBELL SQUAT
HAMSTRINGSLEG CURLLEG CURL
MULTI-JOINTLEG PRESSLEG PRESS
MULTI-JOINTSQUAT MACHINELEG PRESS
HAMSTRINGSLEG CURLSTIFF-LEG DEADLIFT
MULTI-JOINTLEG PRESSDUMBBELL LUNGES
MULTI-JOINTSQUAT MACHINEDUMBBELL SQUAT
HAMSTRINGSLEG CURLGLUTE/HAMSTRING RAISE
MULTI-JOINTLEG PRESSDEADLIFT
ABDOMINALSABDOMINAL MACHINEWEIGHTED SIT UPS

 


Credit: Source link

02 Jan

There are thousands of ways to resistance train. Provided you work hard and safely, document the results, allow enough recovery time between workouts, and then train progressively, resistance training will work within your genetic endowment and nutritional intake habits.

 

Regarding the upper-body, you can use a variety of tools and overload protocols to address the upper body muscles: the pectorals, deltoids, lats, traps, biceps, triceps, and other associated muscle structures. There are chest, incline, and overhead presses, dips, pulldowns, low rows, and upright rows, and a variety of direct biceps and triceps exercises using barbells, dumbbells, and selectorized or plate-loading machine. And these can be done for high, medium, and low repetitions – or a combination of them – using various overload protocols.

 

 

It can be overwhelming with so many options. So, here are five sure-fire upper body routines that can be a part of any strength, power, weight-loss, and/or general fitness program. I’ve also attached recording forms for you to log your workouts. (Click here to download them.) I promise you, if you use these routines consistently, work as hard as you can, and recover between workouts, you will see results, guaranteed.

 

General workout guidelines

  1. Complete the workout in the exercise order format listed (note examples A & B). INSERT YOUR EXERCISE CHOICES ON THE WORKOUT FORM.
  2. Work to achieve muscular overload with a resistance that fits the exercise prescriptions (Rx) listed.
  3. Record the training date (“DATE”), the resistances (“WT”) used and the repetitions (“REPS”) achieved for each workout performed.
  4. Attempt to progress each workout in terms of doing more repetitions and/or using more resistance according to the exercise prescription (Rx).
  5. The “NOTES” section on workout form: space to record machine seat/back/handle settings, the device used (i.e., barbell, dumbbell or machine) or other pertinent information that facilitates the proper performance of the exercise.
  6. Use proper exercise technique and be safety conscious. Use a spotter on certain exercises and stop when safe exercise technique cannot be maintained.

 

Upper Body Workout #1: Big 4 @ 3 Rounds

An upper body workout that alternates the four major multi-joint movements: chest push, row/low row, overhead push, and pulldown for three rounds, decreasing the repetitions each round. The triceps and biceps are then addressed.

 

Specifics:

  • Choose a chest push, row/low row, overhead push and pulldown and do each for all three rounds.
  • Rest 1:00-1:30 between exercises each round and 2:00-3:00 between rounds.
  • Complete the workout with a tricep and bicep exercise.
  • All sets performed to volitional muscular fatigue.

 

Exercise order format:

Example A:

Example B:

CHEST PUSH

BARBELL BENCH PRESS

DUMBBELL BENCH PRESS

ROW/LOW ROW

SEATED ROW

BENT-OVER ROW

OVERHEAD PUSH

DUMBBELL OVERHEAD PRESS

MACHINE OVERHEAD PRESS

PULLDOWN

WIDE GRIP PULLDOWN

CLOSE GRIP PULLDOWN

CHEST PUSH

BARBELL BENCH PRESS

DUMBBELL BENCH PRESS

ROW/LOW ROW

SEATED ROW

BENT-OVER ROW

OVERHEAD PUSH

DUMBBELL OVERHEAD PRESS

MACHINE OVERHEAD PRESS

PULLDOWN

WIDE GRIP PULLDOWN

CLOSE GRIP PULLDOWN

CHEST PUSH

BARBELL BENCH PRESS

DUMBBELL BENCH PRESS

ROW/LOW ROW

SEATED ROW

BENT-OVER ROW

OVERHEAD PUSH

DUMBBELL OVERHEAD PRESS

MACHINE OVERHEAD PRESS

PULLDOWN

WIDE GRIP PULLDOWN

CLOSE GRIP PULLDOWN

CHEST PUSH

BARBELL BENCH PRESS

DUMBBELL BENCH PRESS

ROW/LOW ROW

SEATED ROW

BENT-OVER ROW

OVERHEAD PUSH

DUMBBELL OVERHEAD PRESS

MACHINE OVERHEAD PRESS

PULLDOWN

WIDE GRIP PULLDOWN

CLOSE GRIP PULLDOWN

TRICEPS

TRICEP PRESS

TRICEP PUSHDOWN

BICEPS

MACHINE BICEP CURL

BARBELL BICEP CURL

 

Upper Body Workout #2: 14 – 8 Circuit

An upper body workout that alternates three different push & pull exercises for two rounds: 12-16 repetitions (average = 14) & 6-10 repetitions (average = 8) to volitional muscular fatigue with a 1:00 rest between exercises & 2:00 – 3:00 rest between rounds.

 

Specifics:

  • Use the same three push and pull exercises for both rounds.
  • Rest 1:00 between exercises in each round.
  • Rest 2:00 – 3:00 between rounds.

 

Exercise order format:

Example A:

Example B:

PUSH

STANDING BARBELL PRESS

DUMBBELL BENCH PRESS

PULL

CLOSE GRIP PULLDOWN

BENT-OVER ROW

PUSH

WEIGHTED DIPS

MACHINE OVERHEAD PRESS

PULL

PULLEY UPRIGHT ROW

WIDE GRIP PULLDOWN

PUSH

MACHINE CHEST PRESS

BARBELL INCLINE PRESS

PULL

SEATED ROW

PLATE-LOAD HIGH ROW

PUSH

STANDING BARBELL PRESS

DUMBBELL BENCH PRESS

PULL

CLOSE GRIP PULLDOWN

BENT-OVER ROW

PUSH

WEIGHTED DIPS

MACHINE OVERHEAD PRESS

PULL

PULLEY UPRIGHT ROW

WIDE GRIP PULLDOWN

PUSH

MACHINE CHEST PRESS

BARBELL INCLINE PRESS

PULL

SEATED ROW

PLATE-LOAD HIGH ROW

 

Upper Body Workout #3: Push – Pull

A higher-repetition upper body workout that alternates three pairs of push and pull exercises, then addresses the biceps and triceps.

 

 

Specifics:

  • Choose three different push and pull exercises each for the first three segments.
  • Do three sets of each exercise for the first segment and two sets of each exercise for the second and third segments.
  • Complete the workout by alternating a tricep and bicep exercise for two sets each.
  • All sets are performed to volitional muscular fatigue.

 

Exercise order format:

Example A:

Example B:

PUSH

BARBELL BENCH PRESS

MACHINE OVERHEAD PRESS

PULL

WIDE GRIP PULLDOWN

CLOSE GRIP PULLDOWN

PUSH

BARBELL BENCH PRESS

MACHINE OVERHEAD PRESS

PULL

WIDE GRIP PULLDOWN

CLOSE GRIP PULLDOWN

PUSH

BARBELL BENCH PRESS

MACHINE OVERHEAD PRESS

PULL

WIDE GRIP PULLDOWN

CLOSE GRIP PULLDOWN

PUSH

DUMBBELL OVERHEAD PRESS

WEIGHTED DIPS

PULL

SEATED ROW

BARBELL UPRIGHT ROW

PUSH

DUMBBELL OVERHEAD PRESS

WEIGHTED DIPS

PULL

SEATED ROW

BARBELL UPRIGHT ROW

PUSH

MACHINE INCLINE PRESS

DUMBBELL BENCH PRESS

PULL

HIGH ROW

BENT-OVER ROW

PUSH

MACHINE INCLINE PRESS

DUMBBELL BENCH PRESS

PULL

HIGH ROW

BENT-OVER ROW

TRICEPS

TRICEP PUSHDOWNS

TRICEP PRESS

BICEPS

DUMBBELL BICEP CURL

MACHINE BICEP CURL

TRICEPS

TRICEP PUSHDOWNS

TRICEP PRESS

BICEPS

DUMBBELL BICEP CURL

MACHINE BICEP CURL

 

Upper Body Workout #4: 3 Strikes & Out

An upper body workout that alternates three push and pull exercises, then addresses the triceps and biceps by using the three strikes and out overload protocol: three consecutive sets to volitional muscular fatigue with the same resistance and a :30 rest between sets.

 

Specifics:

  • Use three different push and pull exercises and any tricep and bicep exercise.
  • Use a resistance that allows for volitional muscular fatigue in the 1st set rep range set. Record the result (wt. x reps) in the space provided.
  • Rest exactly :30 and perform a second set to volitional muscular fatigue with the same resistance. Record the reps achieved in the “2nd” space provided.
  • Rest exactly :30 and perform a third set to volitional muscular fatigue with the same resistance. Record the reps achieved in the “3rd” space provided.
  • It is recommended to have a training partner time the :30 rest between exercises.
  • Rest 2:00 – 3:00 between exercises.

 

Exercise order format:

Example A:

Example B:

PUSH x 3 sets / :30 rest

DUMBBELL INCLINE PRESS

MACHINE CHEST PRESS

PULL x 3 sets / :30 rest

CLOSE GRIP PULLDOWN

SEATED ROW

PUSH x 3 sets / :30 rest

BARBELL DECLINE PRESS

DUMBBELL OVERHEAD PRESS

PULL x 3 sets / :30 rest

DUMBBELL BENT-OVER ROW

WIDE GRIP PULLDOWN

PUSH x 3 sets / :30 rest

MACHINE CHEST PRESS

DIP MACHINE

PULL x 3 sets / :30 rest

HIGH ROW

PLATE-LOAD ROW

TRICEPS x 3 sets / :30 rest

LYING TRICEP PRESS

TRICEP PUSHDOWN

BICEPS x 3 sets / :30 rest

BICEP CURL MACHINE

BARBELL BICEP CURL

 

Upper Body Workout #5: Ultimate Super Set

An upper body workout performed in three super set segments: chest push and pulldown, overhead push and row, and incline press and another pulldown Minimal rest is taken between exercise pairs.

 

Specifics:

  • Choose a chest push and pulldown for the first segment (three sets each), an overhead push and row for the second segment (three sets each) and an incline press and another pulldown for the third segment (three sets each).
  • Perform the paired sets by alternating the opposing exercises with minimal rest between them (i.e., chest push x 8-12, immediately to pulldown x 8-12, immediately to chest push x MAX REPS, immediately to pulldown x MAX REPS, etc.) working each set to volitional muscular fatigue.
  • Either use the same resistance for all three sets or reduce the resistance for the 2nd and 3rd MAX REPS sets if more repetitions are desired.
  • Rest 3:00 between superset segments.

 

Exercise order format:Example A:Example B:

CHEST PUSH

DUMBBELL INCLINE PRESS

BARBELL BENCH PRESS

PULLDOWN

WIDE GRIP PULLDOWN

CLOSE GRIP PULLDOWN

CHEST PUSH

DUMBBELL INCLINE PRESS

BARBELL BENCH PRESS

PULLDOWN

WIDE GRIP PULLDOWN

CLOSE GRIP PULLDOWN

CHEST PUSH

DUMBBELL INCLINE PRESS

BARBELL BENCH PRESS

PULLDOWN

WIDE GRIP PULLDOWN

CLOSE GRIP PULLDOWN

OVERHEAD PUSH

MACHINE OVERHEAD PRESS

STANDING BARBELL PRESS

ROW

PLATE-LOAD ROW

SEATED ROW

OVERHEAD PUSH

MACHINE OVERHEAD PRESS

STANDING BARBELL PRESS

ROW

PLATE-LOAD ROW

SEATED ROW

OVERHEAD PUSH

MACHINE OVERHEAD PRESS

STANDING BARBELL PRESS

ROW

PLATE-LOAD ROW

SEATED ROW

INCLINE PRESS

BARBELL INCLINE PRESS

DUMBBELL INCLINE PRESS

PULLDOWN

CLOSE GRIP PULLDOWN

WIDE GRIP PULLDOWN

INCLINE PRESS

BARBELL INCLINE PRESS

DUMBBELL INCLINE PRESS

PULLDOWN

CLOSE GRIP PULLDOWN

WIDE GRIP PULLDOWN

 

 


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