This routine focuses on back, shoulders, abs and biceps. Get ready to be challenged. Remember to always push yourself to the limit and when you think you cannot do anymore… Do one more! Keep track of your weight and reps for each exercise so that next week when you are back to this routine you can no what you have already done… and you can make sure you push yourself a little more! Lets get to work! TRAIN HARD!
Here’s a brief description of all the exercises you will see in this program…
Jumping Jacks:
As your feet spread apart bring your hands up over your head in a half circle motion clapping at the top.
Wide Grip Chin Ups:
Starting form a hanging position slowly pull yourself up with a reverse grip until your chin reaches the bar. Back down, and repeat.
Preacher Curl:
Sit on preacher bench placing back of arms on pad. Grasp curl bar with shoulder width underhand grip. Raise bar until forearms are vertical. Lower barbell until arms are fully extended. Repeat.
Dumbbell Hammer Curl:
Position two dumbbells to sides, palms facing in, arms straight. With elbows to sides, raise one dumbbell until forearm is vertical and thumb faces shoulder. Lower to original position and repeat with alternative arm.
Dumbbell Shurgs:
Grip bar with clean grip and lift bar from the floor with a clean pull. Feet are hip width apart, knees slightly bent, back straight, abs tight, chest filled with air, and torso is erect; maintain this position through out exercise. Curl wrist under the bar and elbows pointing at the ends of the bar. Shrug shoulders up bringing shoulders and traps to ears. Pause in this position before lowering bar to starting position. Perform prescribed number of repetitions. Always return weight to floor by bending the knees.
Knee to Elbows:
Elbow to knee crunches is when you lie flat on your back and twist your body to touch your right elbow to your left knee and vice versa to work your obliques.
Hand-Sliding Crunches:
In a regular crunch position with your knees bent, slide you hands up to cover your knee caps flexing your abs. Hold for 5 seconds, release and repeat.
Warm up: Jumping Jacks
- Go for 15-20 seconds
- 1 set
- This is just to get your body warm and get loose for the routine!
50 Wide Grip Chin Ups
- Do a total of 50 wide grip push ups as quickly as possible
Dead Lifts
- 10 reps
- 5 sets
- rest time 90 seconds
Preacher Curl Triset with Dumbbell Hammer Curl Triset with Dumbell Shrugs
- 10 reps
- 6 sets
- rest time 90 seconds
Knee to Elbows
- Go for 20 seconds
- 3 sets
- rest time 20 seconds
Hand-Sliding Crunches
- Go for 20 seconds
- 3 sets
- rest time 20 seconds