Week of Jan 6, 2019

[mhulse]

Routine should be a 3-day schedule, but if time does not permit, switch to a 2-day routine.

There should be a 1-day rest period between routine days.

Each exercise should be five sets of 10 reps.

For free weights, start with no weights, and add weight for each set.

Never add so much weight that your form is thrown off.

Day 1

• [x] Deadlift (example, example)
  • Keep back straight and stick butt out and up in air. Keep bar over middle of feet and lift bar along body, pulling into crotch at end with some back curvature. When warming up with no weights, don’t go all the way down (pretend like there’s weights on the bar).
• [x] Shrug
• [x] Machine Arm Curl
• [x] Dumbbell Hammer Curl (example)

Everyday:

• [x] Machine Abdominal Crunch
• [x] Standing Calf Raise
• [x] Standing Machine Row (example)

Day 2

• [x] Curl Bar Row (chin, chest and stomach) (example)
• [x] Overhead Press (OHP) (use same bar as Rows)
• [x] Flat Bench
• [x] Seated Dip

Everyday:

• [x] Machine Abdominal Crunch
• [x] Standing Calf Raise
• [x] Standing Machine Row (example)

Day 3

• [x] Squats (example)
  • Don’t go past thighs parallel to floor. Keep knees over feet, and push thighs outward. Feet at 15º angles.
• [x] Incline Bench
• [x] Machine Tricep Extension
• [x] Machine Pec Flys
• [x] Straight Bar Forearm Curl (example)

Everyday:

• [x] Machine Abdominal Crunch
• [x] Standing Calf Raise
• [x] Standing Machine Row (example)

Optional excercises

• Dumbbell Lunge (example)

Optional stretches

• Side-Lying Leg Lift (example)
• Lying Chin Tuck (example)
  • Lie flat, slightly lift neck and roll head and chin towards chest; hold for ten seconds and repeat.
• Dead Bug Exercise (example)
• Reverse Plank (example)
• Foam Roller Back Stretch (example)
• Foam Roller Longitudinal Lying Static Stretch (example)
• Hurdler Stretch (example)
• Side Stretch
• Reach and Pull
• Shoulder Circles
• Shoulder Stretch
• Calf Stretch
• Thigh Stretch
• Hamstring Stretch

Guidelines for stretching

• Continue to breathe slowly and rhythmically
• Stretch only to the point of mild tension
• Move slowly when stretching and never bounce
• Stretch daily to maintain good flexibility and range of motion
• A “warm” muscle will stretch better than a “cold” muscle
• Hold the stretch on big muscles (leg muscles) for at least 15 seconds
• If anything hurts, don’t do it!

Links

• Mind Pump TV
• Jacked Street by Power Athlete
• Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout
• How to Build the Perfect Circuit Training Workout
• 5 Exercises for Healthy Hips
• What Is a Superset and How Can You Put It In Your Workout?

[mhulse]

130: abdominal crunch

190: calf press

[mhulse]

Dead lift: 225