chest, shoulders & triceps (push)
3x10 flat db chest press
- should mainly target your chest, but your shoulders and triceps will also come into play
- lower the dumbbells until you get a good stretch & create a full range motion (press db up until arms are straight > lower db down until arms are at a 90-degree angle, may go slightly lower)
3x10 bar upright row to overhead press
- with your hands in line, your shoulders back, small bend in the knees with you chest drawing up > row your bar up, tuck elbows under, pressing over your head (not locking out your elbows) > bring it back down reversing the same movement
4x8 db shoulder press
- a great compound movement to activate the shoulder muscle
- be sure to extend fully (position the weights at shoulders with palms facing forward > press db up until arms are straight > lower db down until they are at a 90-degree angle)
3x12 lateral raise
- targets shoulder muscle, but rather than isolating the anterior or posterior deltoids, they specifically isolate the later deltoids
- going lighter and higher in repetitions is recommended
4x10 tricep pushdown
- isolates tricep muscles using a cable machine, hit the medial and lateral heads of the triceps muscles
- keep your elbows close to the side and don't move them when doing pushdowns
monday (09.12.2022)
glutes & hamstring (leg day)
4x8 back squat
- you activate all major muscles in the lower body as well as your low-back and core muscles to stabilize your upper body
- squatting deep will increase the stress of the squat, making it more beneficial in the long run
- leaning a little forward
4x8 romanian deadlift
- slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight > lower until you feel a slight stretch in your hamstrings - usually when the weight has just passed your knees - then drive your hips forwards and use your hamstrings to power back up to standing.
(superset) 4x10 leg press
- a compound movement that's going to activate all the muscle groups in your legs
- do not let your knees cave in as you press the weight away from you
- avoid locking your knees at the top of the movement
(superset) 4x30sec squat hold
3x8 bulgarian split squat
- requires balance and coordination, increasing the core and upper body engagement required to maintain proper form
- works your body unilaterally > improve side-to-side muscle imbalances
4xAMRAP db sumo squat
- keep your knees and feet pointing out to the sides, in the same direction
- do not allow the dumbbell to make contact with the floor
- start the movement with a slight forward lean of the torso and maintain that throughout
tuesday (09.13.2022)
back & biceps (pull)
3x8 barbell row
- do not round your back as it can cause injury to your lower back
- keep your back straight throughout the entire movement and avoid jerking the bar upwards (should be a single smooth motion)
- a shoulder-width overhand grip will work your upper back, whereas a narrower and underhand grip will focus the tension into your biceps and lats
3x8 seated pull-ups
- this allows you to unload a fraction of your body weight
- make sure to always maintain a certain amount of tension in your arms and shoulders during the exercise to prevent overloading your joints
- do not swing your body & keep the movement strict
4x12 lat pulldown
- extend your arms at the top and epeat from your upper chest all the way down
- do not go too heavy and pull the bar down with momentum, use a weight that you can control throughout the entire movement
4x10 seated cable row
- use the back muscles to move the weight, do not lean forward and use momentum to swing the weight back
- pull the bar until it touches your abs and extend until your arms are nearly locked out (because the target muscle is the back, which can be fully stretched before your arms are extended)
3x15 face pulls
- targets your rear deltoids
- a great way of improving your posture
- use a weight you can handle, you should be able to pull the weight forward without shifting your upper body
3x10 db row
- similar to bent-over barbell rows
- tuck your elbows into your sides, you shouldn't be rolling your shoulder back with each motion
3x10 db bicep curl
- focus on using your bicep muscles to curl the weight (not momentum)
- do not swing the weight up and down > keep the motion smooth and controlled
wednesday (09.14.2022)
quads & calves (leg day)
4x8 front squat
- load the front squat with low to moderate reps
- the barbell must remain centered over the middle of the foot
- to remain balanced, keep a more upright back posture
- you can get the same basic hypertrophic stimulus as the back squat while using lighter weights > reduce injury risk over time
- Olympic grip: rest the bar just behind the shoulder, makes contact with the front of your neck, and let the bar rest in the first 2 or 3 fingers only with the hands being just outside the shoulder > drive elbows up until humerus/upper arm is parallel to the floor
- push slightly up on the bar while extending your upper back by thinking about driving your chest up > initiate the descent by thinking about sitting straight down
(12 reps total, 6 per side) alternating reverse lunges
3x10 leg press
(superset) 3x12 heel elevated goblet squat
- quads work harder than they do with traditional flat-foot squats
(superset) 3x12 goblet squat
- hold the weight in front of your chest with both hands
3x10 calf raise
- pause for a full 1-2 second count at the top of every rep
- set up your feet pointing straight ahead, with the balls of your feet on the edge of the foot stand so you can get a full range of motion
- do not go too heavy
3x8 sissy squat
- primarily strengthen the quadriceps and also work the hip flexors, core strength and can improve balance
- knees go forward, and the body leans back to maintain the maximal extension of the knees
friday (09.16.2022)
rest days
