Saturday, March 9, 2013

Weekend Workout - #10

This weekend I am focusing the workout on large muscle group exercises while using multiple joints during the movements.

Always warm up well for 10-15 min. of some sort of cardio as well as including some squats, lunges, and push ups to activate the muscles to be used.

Aim to complete 3-4 sets of all exercises.  Complete all med ball push up sets first before moving to the squats.  Then do one exercise after the other with 30-60 sec. rest between exercises.  When you finish the last exercise, rest 1-2 minutes.  Choose a weight that is about 85% of your 1RM (1 rep max); heavy enough so that you can lift it only 6-8 times.  By the 6th rep it should already be very challenging. 

1.  Med Ball Push Ups - use a 8-10lb medicine ball.  Aim for 6-8 per arm.  See video below for details...

2.  Barbell Front Squat - Instead of resting the bar behind the neck, rest the bar in front and on your shoulders.  If this is uncomfortable, use can wrap a towel around the bar where it makes contact with your shoulders.  This exercise is a great leg exercise but also engages the core muscles quite a bit.  You will not be able to lift as much weight as your back squats, so you may want to experiment with the weight (do about 2 warm up sets) before settling on the weight you'll use for your 4-5 sets.

3.  Lat Pulldowns - wide grip, pull down the bar in front of your chest (not behind neck)

4.  Dumbbell Bench Press on Swiss Ball - instead of lying on a bench, use a Swiss Ball.  This will allow for better range of motion with your shoulders and add an element of instability so your core muscles will be firing during the movement.

5.  Forward Lunges with Dumbbell Upright Rows -  Holding dumbbells with an overhand grip, and in front of your body, lunge forward with your right leg and at the same time bring both hands up to shoulder level.  Keep your elbows out wide and keep the weight close to your body.  Then as you step your left leg forward to meet your right lower the dumbbells.  Now lunge forward with your left leg and repeat.  Keep alternating for 8 reps per leg.

6.  Standing Alternating Dumbbell Overhead Press - Stand while holding dumbbells at shoulder level at your sides.  With palms facing forward, lift your right arm above head and lower back down, then raise your left arm and lower.  Keep repeating for total number of reps (6-8 per side)

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