Not exact matches
Exercises like flyes,
stiff -
legged deadlifts,
dumbbell presses, and chin - ups stretch the muscle in the bottom range of the movement.
Friday: Seated Leg Presses Lying Leg Curls Smith Machine Lunges
Stiff -
Legged Deadlifts Box Jumps (3 x20 reps) Calf raises (3 x20 reps) Seated Overhead
Dumbbell Press
Dumbbell Front Raises
Dumbbell Side Raises Bent - Over Lateral Raises
Next, using a «
stiff -
legged deadlift» movement, lift the
dumbbell off the floor, come up to ALMOST vertical (don't come to fully vertical so that you maintain tension in the lower back muscles).
Exercise # 1 - One
Dumbbell «Goblet» Push Press - 4 - 6 reps Exercise # 2 - Goblet Squats - 4 - 6 reps Exercise # 3 - Single Vertical
Dumbbell Rows 15 - 20 + reps Exercise # 4 - Single
Dumbbell Stiff -
Legged Deadlifts - 4 - 6 reps Exercise # 5 - On -
Dumbbell Push - Ups - 15 - 20 + reps Exercise # 6 -
Dumbbell Swings - 6 - 8 reps
These are the push - press and the
dumbbell swing... the goblet squat and the
stiff -
leg deadlift... the row and the push - ups.
Incline situps 2 - 3 x 30 Incline knee raises 2 - 3 x 30 Bench presses 3 x 10 - 12 Lat pulldowns 3 x 10 - 12 Seated
dumbbell presses 3 x10 - 12 Lateral raises 3 x 10 - 12 Pushdowns 3 x 10 - 12 Standing dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg curls 3 x 10 - 12 Dumbbell squats 3 x 10 - 12 Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
dumbbell presses 3 x10 - 12 Lateral raises 3 x 10 - 12 Pushdowns 3 x 10 - 12 Standing
dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg curls 3 x 10 - 12 Dumbbell squats 3 x 10 - 12 Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
dumbbell curls 3 x 10 - 12 Leg extensions 3 x 12 - 15 Leg curls 3 x 10 - 12
Dumbbell squats 3 x 10 - 12 Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
Dumbbell squats 3 x 10 - 12
Dumbbell stiff - legged deadlifts 3 x 10 - 12 Standing calf raises 3 x
Dumbbell stiff -
legged deadlifts 3 x 10 - 12 Standing calf raises 3 x 10 - 15
FIRST incline press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10 flat bench
dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10
stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright row 1 x 8 - 10
dumbbell (two - arm) press drop set 3 x 8 incline one - arm
dumbbell lateral 1 x 8 bent - over
dumbbell lateral drop set 3 x 8
dumbbell (two - arm) row on high bench 1 x 8 - 10 seated bent - arm bent - over
dumbbell lateral 1 x 15 - 20
dumbbell (two - arm) row on high bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider curl with E-Z curl bar 1 x 15 - 20 cable curl with straight bar 1 x 8 - 10 incline (two - arm) curl drop set 3 x 8 incline (two - arm) hammer curl drop set 3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8
leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine
leg curl 1 x 15 - 20
leg press on angled
leg press 1 x 8 - 10
stiff -
legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest
leg press calf raise 1 x 20
leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines: