Monday -Hamstrings/ middle lower back/ calves recommended sets & reps hamstring curls 5×10 reverse hack squats 4×15-20 bent knee still legged dead lifts 5×8-10 kick backs 3×10 seated cable rows 3×8-10 walking lunges with bar on chest 3×16 steps leg extension high rep drop sets 3xDrop set Tuesday – Upper back/ Triceps/ Calves recommended sets […]
Category Archives: Training
Day 1 – Legs [ heavy ] recommended sets & reps Squat_wide_stance 3×8 Squat narrow stance 3×8 Stiff legged dead lift 4×8 Leg press wide foot placement 3×8 Leg press narrow foot placement 3×8 Leg curl high rep drop sets 3xDrop set leg extension high rep drop sets 3xDrop set Day 2 – Chest thickness, […]
Day 1 – Legs & Calves + Abs recommended sets & reps ( reps are near failure) Leg extensions 20 reps, 16 reps , 12 reps ,8 reps , 6 reps Squat neutral stance 20 reps, 15 reps , 10 reps , 6 reps , 6 reps + dropset Leg Press narrow stance 20 reps, […]
PURPOSE OF EXERCISE: To develop the trapezius muscles. EXECUTION: Stand upright, holding a barbell at arm’s length in front of you, using an overhand grip. Raise your shoulders as high as you can, as if trying to touch them to your ears. Hold in this position for a moment, then lower the bar, under control, […]
PURPOSE OF EXERCISE: Emphasizes lower abs. EXECUTION: (1) Grasp an overhead bar and hang at arm s length. (2) Keeping your legs fairly straight, raise them as high as you can, hold for a moment, then lower them under control back to the starting position. Keeping your legs straight adds to the resistance in this […]
PURPOSE OF EXERCISE: Emphasizes lower abs. EXECUTION: (1) Support yourself on your arms on a vertical bench. (2) Holding your upper body steady, bend your knees and raise them up as high as you can, flexing your abs through the full range of the motion. Keeping your legs bent, lower them again to the starting […]
PURPOSE OF EXERCISE: For upper and lower abs. EXECUTION: In all ab exercises the rib cage contracts toward the pelvis or the pelvis toward the rib cage—in this exercise, both of these things happen. (1) Sit crosswise on a bench, holding on to the sides for support. Raise your legs slightly and bend your knees […]
PURPOSE OF EXERCISE: For upper and lower abs. EXECUTION: This is an exercise you used to see much more in the “old days” than you do today, but it’s an effective one. (1) Attach a rope to an overhead pulley. Kneel down and grasp the rope with both hands. (2) Holding the rope in front […]
PURPOSE OF EXERCISE: Emphasizes lower abs. EXECUTION: This is a variation of Hanging Reverse Crunches. (1) Instead of hanging from a bar, position yourself on a vertical bench that allows you to support yourself on your elbows and forearms and bring your knees up to the level of your abdomen. (2) From this starting position, […]
PURPOSE OF EXERCISE: Emphasizes lower abs. EXECUTION: This is another version of Reverse Crunches, only you do it hanging by your hands from a bar or resting on your forearms on a Hanging Leg Raise bench instead of lying on a bench. (1) Get into the hanging position and bring your knees up to the […]