HOW IT WORKS: In each workout, you’ll perform two groups of three exercises, or two tri-sets, and then some isolated ab work at the end. The first exercise in each tri-set will be done for eight reps, followed by 10 seconds’ rest. The same goes for the second exercise, and then the third will be 16 reps followed by two minutes’ rest. Using a load that allows you only eight reps provides the heavy portion of your training. The short rests accumulate fatigue. But as you’re tiring out the muscles, you’re also transitioning from the most challenging exercise in the tri-set to the least, so you can keep working hard (and hit the high end of the rep spectrum with 16) without burning yourself out. The result: a short workout that applies maximum muscle stimulation.
DIRECTIONS:
Frequency: Alternate the workouts for three total sessions per week. Rest a day between each.
Time Needed: 30 min.
How to do it: Perform the exercises marked with letters (“a,” “b,” and “c”) as a tri-set. You’ll do a set of “a”, rest, then a set of “b”, rest again, and then a set of “c”. Repeat until you’ve completed all the prescribed sets. Then do the remaining plank exercises as indicated. Each exercise is assigned a tempo. The first digit is the number of seconds you should take to lower the weight. The second digit is the time you should pause in that bottom position. The third digit applies to the lifting portion of the exercise, and the fourth is the length of the pause in that end position. A “0” indicates no time—simply move on to the next digit. For example, a chin-up done with a tempo of 4010 would be done like so: take four seconds to lower yourself from the bar. Then take one second to pull yourself back up.
The Workouts:
Day 1
1a) Neutral-grip Chin-Up
Sets: 3
Reps: 8
Tempo: 4010
Rest: 10 sec.
Hang from a chin-up bar that has parallel handles, or use a V-grip handle from a cable station. Hang from the handles, and then pull yourself up until your chin is over the bar.
1b) Lat Pull-Down to Sternum
Sets: 3
Reps: 8
Tempo: 4010
Rest: 10 sec.
Sit at a lat pull-down station and secure your knees under the pad. Grip the bar with hands outside shoulder width and pull it down to your sternum.
1c) Seated Cable Row
Sets: 3
Reps: 16
Tempo: 2010
Rest: 2 Min.
Sit at a cable station with your knees slightly bent and your feet braced against the foot plate. Keep your lower back in its natural arch and grab the pulley handles with your palms facing down. Squeeze your shoulder blades together, keep your elbows in, and rotate your wrists as you row to your midsection.
2a) Bench Press
Sets: 3
Reps: 8
Tempo: 4010
Rest: 10 sec.
Hold the bar with an overhand, outside-shoulder-width grip. Squeeze your shoulder blades together and arch your back. Take the bar out of the rack, lower it to just below your sternum, and then push your feet hard into the floor to help you press the weight up.
2b) Incline Neutral Grip Dumbbell Bench Press
Sets: 3
Reps: 8
Tempo: 4010
Rest: 10 sec.
Set an adjustable bench to a 30- to 45-degree incline, grab a dumbbell in each hand, and lie on the bench, holding the weights at the sides of your chest. Press the dumbbells straight overhead.
2c) Standing Cable Flye
Sets: 3
Reps: 16
Tempo: 2010
Rest: 2 Min.
Hold the handles of two opposing cable pulleys and allow your arms to extend back until you feel tension on your chest. Slowly bring your hands together until they’re in front of your chest and then quickly (but under control) let them extend back again.
3) Plank
Sets: 3
Reps:
Hold for 60 Sec.
Rest: 60 Sec.
Get into push-up position and bend your elbows 90 degrees so your forearms rest on the floor. Keeping your body in a straight line, hold the position
Day 2
1a) Trap Bar Deadlift
Sets: 3
Reps: 8
Tempo: 4010
Rest: 10 Sec.
Get on a back extension apparatus with the pad under your thighs. Bend forward and pick up a barbell. Next, extend your hips until your body forms a straight line, then lower yourself until the bar nearly touches the floor.
1b) 45-Degree Back Extension with Snatch-Hold Grip
Sets: 3
Reps: 8
Tempo: 3010
Rest: 10 sec.
Stand with your feet about hip-width apart, bend down, and grab the bar outside your knees. Your shoulders should be over the bar. Keeping your lower back in its natural arch, drive your heels into the fl oor and push your hips forward, lifting the bar until it’s in front of your thighs.
1c) Lying Leg Curl
Sets: 3
Reps: 16
Tempo: 2010
Rest: 2 Min.
Use a lying leg curl machine (not one where you sit upright) and make sure the axis of rotation is lined up with your knees. Curl the pad until your knees fully flex.
2a) Seated Neutral-Grip Overhead Press
Sets: 3
Reps: 8
Tempo: 4010
Rest: 10 Sec.
Sit on a bench and hold a dumbbell in each hand at shoulder level, with your palms facing each other. Keep your core braced and press the weights overhead.
2b) Inverted Row
Sets: 3
Reps: 8
Tempo: 3010
Rest: 10 Sec.
Lie underneath a bar (you can set one up in a power rack or use the bar in a Smith machine) and grab it with an overhand grip, outside shoulder width. Allow your body to hang beneath it, a few inches above the floor. Now squeeze your shoulder blades together and pull yourself straight up, flaring your elbows out.
2c) Lateral Raise
Sets: 3
Reps: 16
Tempo: 2010
Rest: 2 Min.
Hold a dumbbell in each hand at your sides and raise the weights up to 90 degrees.
3) Side Plank
Sets: 3
Reps: Hold 45 Sec
Tempo: 3010
Rest: 10 Sec.
Hang from a pull-up bar with your hands outside shoulder width and your palms facing away from you. Pull yourself up until your chin is over the bar.
No comments :
Post a Comment