Here are the exercises recommended for the Total Bodybuilding Workout: Quads: Squats‚ Leg Press‚ Hack Squats Chest: Bench press‚ Incline press‚ dips (presses may be performed with dumbbells or barbells) Back: Deadlifts‚ Chins‚ Pulldowns‚ Bentover Rows‚ T-Bar Rows For a sample workout‚ simply choose 1-2 of these basic movements for each body part and perform no greater than 6 sets. For example‚ a workout could consist of squats for 5x5‚ bench press
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Monday: Chest/Biceps Incline Dumbbell Press‚ 4 sets x 8-10 reps Bench Press 3 sets x 8-10 reps Incline Flyes 3 sets x 8-10 reps Chest Dips 3 sets to failure Barbell Curls 3 sets x 8-10 reps Preacher Curls 3 sets x 8-10 reps‚ stripping the weight to half then forcing out another 8 reps Tuesday: Legs/Calves Squats 4 sets x 8-10 reps Lunges 3 sets x 8-10 reps Leg Press 3 sets x 8-10 reps Leg Extensions 3 sets to failure Leg Curls 3 sets x 8-10 reps Calf raise machine 3 sets to failure
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Presents s e s i R n a A Spart venture to Chisel a d A g in in a r T e t le p / s r u o H The Com 5 n a h t s s e in L e u iq s y h P r io r r a Ripped W week Sponsored exclusively by Vitagoods.com. Get 70% off all DIGITAL BODY ANALYZER Scales by visiting www.vitagoods.com/spartan Welcome Rising Spartan! You are about to begin the first step‚ of many‚ you will take to building a RIPPED Greek God Body. trainees only) REMEMBER: As have seen (and will see) from the training videos‚ the Spartan
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from week to week and do high reps to gain stamina and low reps with heavy weight to build muscle mass. It is good to use this lift more than once a week in order to get a heavier lift. There are also other types of bench press you can do such as barbell‚ dumbbell‚ incline‚ power bands‚ and chained bench press. Front squat is a lower body lift that was made to assist weightlifters in rising from the bottom of the clean. Front squatting works your quadriceps‚ hamstrings‚ core‚ and lower back
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CASE STUDY: CHAD EVERMORE AGE: 55 GENDER: Male RESTING HEART RATE: 80 bpm HEIGHT: 6’2” WEIGHT: 180 lbs BODY FAT PERCENTAGE: 20% Chad is an avid golfer. He wishes to improve his golf game and is very motivated to get started on a training program. Chad has exercised regularly for the past 8 years and is in good physical health. Most of his exercise has been aerobic in nature with only a small amount of resistance training. 1. Using the information above‚ calculate the client’s BMI 23.16
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Ever since Freshman year‚ weightlifting has been a massive part of my life. I originally began it as a way to become stronger‚ and faster‚ to make football more enjoyable‚ but it quickly evolved beyond that. I currently spend about three to four hours a day‚ four days a week weightlifting‚ building my body stronger and faster‚ without such a tangible reason any longer‚ other than what I figured out from my dead lift one rep max failure in fourth quarter of my junior year. It was a Friday‚ in late
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Use good form. Good form is different depending on what exercise you’re doing but‚ in general‚ good form includes the following: 1. Don’t swing your weights. Unless you’re doing a sports specific workout‚ use slow and controlled movements. If you have to heave the weight up‚ it’s too heavy. 2. Don’t drop or throw the weights down. That’s a great way to break a toe--yours or someone else’s. If you’re using a heavy weight‚ have a spotter nearby to help you. 3. Don’t lock your joints
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6-10 reps Tricep Pushdowns 2-4 sets of 6-10 reps Day 2- Back‚ Biceps‚ Legs (Light) Wide grip pulldowns- 2-4 sets of 12-15 Dumbbell Rows- 2-4 sets of 12-15 reps Hyperextensions- 1-2 sets of 12-15 reps Dumbbell curls- 2-4 sets of 12-15 reps Barbell curls. 2-4 sets of 12-15 reps Leg extensions 2-4 sets of 12-15 reps Legs curls 2-4 sets of 6-10 reps Calf raises. 2-4 sets of 6-10 reps Deadlifts 2-4 sets of 12-15 reps← switch with Squat every week Day 3 (Light Day) 1 Incline Bench presses
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Objectives: Measure chest press 1 repetition maximum (RM) through the use of the Brzycki‚ Epley‚ and Lander equations Equations: Brzycki: 1 RM= w/(102.78-(2.78 ∙ # reps)) Epley: 1RM= (1+0.333∙# reps)∙w Lander: 1 RM= (100 ∙ w)/((101.3-2.67123 ∙ # reps)) Determine achieved chest press 1 RM Compare the two values Which is more valid? Discuss importance of determining 1 RM Who does this benefit most? Introduction: Muscular strength estimation is an important measurement because it can allow
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Case study 2 Chris Double 7. 14.1 is Chris’s BMI 8. 1308 is Chris’s BMR 9. 151.6 is his THR at 60% 178.8 is his THR at 80% 10. Since Chris is a young teenager and hoping to be on the wrestling team‚ a sport that requires a lot of strength‚ speed‚ agility‚ endurance and explosive power I will give him the 1rm bench test for his upper body strength and for his lower body strength I will give him the 1rm strength test using the squat instead of the leg press as the squat is a better overall
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