Full Body : Power & Strength Routine

FULL BODY  POWER & STRENGTH ROUTINE SO YOU WANT TO BE THE BIGGEST, strongest guy in your gym? This workout will go a long way to elevating you to such a lofty status. Follow this routine to the letter while continually trying to use heavier and heavier poundages as your body adapts, and you won’t be able to help but grow like a weed. >> Many of these exercises work multiple major muscle groups at once (for example, the first move hits your thighs, delts and core), and they build explosive strength at the same time. >> While we’ve stressed slow, deliberate motions for most of the exercises in this book, in this power routine you want to “explode” through the positive contraction. For example, on the decline barbell press, bring the bar down carefully to your chest, then push as hard and as quickly as you can to lift the bar straight up. (Inward/outward rotation is an exception to this.)   #5 EXERCISE SETS REPS Squat Jump-Push Press 4 12, 10, 8, 6 Squat–Upright Row 3 10, 8, 6 Romanian Deadlift* 3 10, 8, 6 Decline Barbell Press** 3 10, 8, 6 Inward/Outward Rotation 2 20 EZ-Bar Preacher Curl*** 2 10, 8 Seated EZ-Bar Overhead Extension**** 2 10, 8 * This move is similar to the Romanian dumbbell deadlift on "Legs : Advanced Routine Jay Cutler", except you hold a barbell in front of you, using a shoulder-width grip on the bar. ** See description on "Chest : Beginner Programme". ***See description on "Biceps : Beginner Programme". ****Similar to the overhead dumbbell extension on "Triceps : Advanced Routine Lee Priest", except you use an EZ-bar (palms angled in) instead of a dumbbell. SQUAT JUMP-PUSH PRESS START: Stand up straight holding dumbbells at shoulder level, so your palms face each other. MOVE: Descend into a full squat and then explode upward, jumping out of the squat as you press the weights to full extension. As you land, lower the weights back to your shoulders, making sure to bend your knees to “catch” them smoothly. Descend immediately into another rep. The movement is continuous; you shouldn’t come to a stop until the set ends. SQUAT–UPRIGHT ROW START: Stand up straight holding a pair of dumbbells at arms’ length in front of your thighs, palms facing your body. MOVE: Bend your knees until your thighs are parallel to the floor. As you descend, pull the dumbbells up to the level of your collarbones. Straighten your arms and legs simultaneously to return to the start position. INWARD/OUTWARD ROTATION START: Stand up straight holding dumbbells upright at your chest and shoulders, elbows bent and fists facing each other. MOVE: Extend the dumbbells out to your sides and arc them together in front of you (your arms are still fully extended). Bend your elbows to pull the dumbbells back into your chest. Do 10 reps using this technique and, without stopping, do the same number of reps in reverse, pressing the dumbbells forward and then bringing them out to your sides in an arc.   Source: One of the magazines of MUSCLE & FITNESS     FULL BODY  RELATED LINKS         Full Body : Beginner Programme LEG PRESS, SPLIT SQUAT, HAMMERSTRENGTH INCLINE MACHINE PRESS, MACHINE ROW, BARBELL PREACHER CURL, SEATED OVERHEAD DUMBBELL EXTENSION, SEATED CALF RAISE. http://bodyroutines.blogspot.com/2011/01/full-body-beginner-programme.html       Full Body : Advanced Programme DUMBBELL SQUAT + OVERHEAD PRESS, DUMBBELL PUSH-UP + ROW, DUMBBELL DEADLIFT + UPRIGHT ROW, WOODCHOPPER, DUMBBELL KICKBACK, DUMBBELL PULLOVER + PRESS, STANDING ALTERNATE DUMBBELL CURL, DUMBBELL V-SIT. http://bodyroutines.blogspot.com/2011/01/full-body-advanced-programme.html       Full Body : 20-Minute Routine BENT-OVER BARBELL ROW, CRUNCH, STANDING BARBELL PRESS, LYING BARBELL FRENCH PRESS. http://bodyroutines.blogspot.com/2011/01/full-body-20-minute-routine.html       Full Body : At-Home Training DEADLIFT, DUMBBELL SPLIT SQUAT, HIGH PULL, SINGLE-LEG CALF RAISE, MULTI-ANGLE DUMBBELL PRESS, DECLINE FRENCH PRESS, INCLINE DUMBBELL ROW. http://bodyroutines.blogspot.com/2011/01/full-body-at-home-training.html       Full Body : Power & Strength Routine SQUAT JUMP-PUSH PRESS, SQUAT–UPRIGHT ROW, INWARD/OUTWARD ROTATION. http://bodyroutines.blogspot.com/2011/01/full-body-power-strength-routine.html

Full Body : At-Home Training

FULL BODY  AT-HOME TRAINING WITH THIS ASSORTMENT OF barbell and dumbbell exercises, you’ll definitely be breaking a sweat in your home gym. But that kind of focused work is what gets results. >> The routine is front-loaded with exercises that will require the most energy output — the deadlift, split squat and high pull. These will get your heart pumping and your body primed for action. >> Here, as with all the workouts included in this book, you should take the time to warm up, at least 5–10 minutes of easy cardio, and 3–5 extremely light sets of the first few exercises before getting into the working sets.   #4 EXERCISE SETS REPS Deadlift (superset with) DB Split Squat 3 3 15, 6–8 12–15 High Pull (superset with) Multi-Angle DB Press 2 2 6–8 18 Incline DB Row (superset with) Arnold Press* 2 2 8–12 8–12 Decline French Press (superset with) Dual Incline DB Curl** 2 2 8–12 8–12 Single-Leg Calf Raise (superset with) Crossover Crunch*** 2 2 8–10 12–20 Example: do the deadlift for 6–8 reps, followed immediately (no rest) by 12–15 reps of the dumbbell split squat: that’s one superset. Then rest 30–90 seconds and repeat the process. Once you complete three supersets, move onto the next superset combo — high pulls and multi-angle dumbbell presses. *See description on "Delts : 7-Specialised Routines". **See description on "Biceps : 7-Specialised Routines". ***See description on "Abdominals : At-Home Training". DEADLIFT START: Stand with your feet shoulderwidth apart. Keeping your head up and your back slightly arched, bend your knees and grasp the barbell with an overhand or alternating grip. MOVE: Push through your heels to drive the weight up with your legs. With your chest out and back straight, contract your hamstrings and pull your hips forward to stand erect. Set the barbell on the floor (make sure it’s padded) after every rep; the reset will help you maintain good form. _ DUMBBELL SPLIT SQUAT This is the same exercise as shown on "Full Body : Beginner Programme" (beginner workout in full body), except shown here with dumbbells instead of the body weightonly version. HIGH PULL START: The first part of the movement is the same as for the deadlift. MOVE: When the bar reaches thigh level, explosively move it upward by extending the hip, knee and ankle joints in a jumping motion. When you reach full extension, shrug your shoulders, then pull with your arms, bringing the bar as high as possible. Slowly lower the bar and reset. SINGLE-LEG CALF RAISE START: Step onto a raised surface with your heel off the edge, and hold a dumbbell at your side with your palm facing your body, placing your opposite hand on a stationary object for support. Lift your opposite leg off the floor. MOVE: Press up onto the ball of your foot, hold the contraction and lower to the start. _ MULTI-ANGLE DUMBBELL PRESS START: Hold two dumbbells and lie face-up on a flat bench (not pictured), holding the weights overhead. MOVE: Do six presses, increase the angle of the bench to a 30-degree incline (shown in photo) and continue. After up to six more reps, increase the angle of the bench once again to 60 degrees. Repeat. Rest only as long as it takes to adjust the bench. DECLINE FRENCH PRESS START: Lie face-up on a slightly-declined bench. Take an overhand grip on an EZbar and lift it into position over your forehead, your arms straight. MOVE: Bend your elbows and lower the weight behind your head, then flex your tri’s to return to the start. INCLINE DUMBBELL ROW START: Grasp a dumbbell in each hand and straddle an incline bench, pressing your chest against it. MOVE: With your palms facing inward and elbows close to your body, pull the weights as high as possible, squeezing your shoulder blades together at the top.   Source: One of the magazines of MUSCLE & FITNESS     FULL BODY  RELATED LINKS         Full Body : Beginner Programme LEG PRESS, SPLIT SQUAT, HAMMERSTRENGTH INCLINE MACHINE PRESS, MACHINE ROW, BARBELL PREACHER CURL, SEATED OVERHEAD DUMBBELL EXTENSION, SEATED CALF RAISE. http://bodyroutines.blogspot.com/2011/01/full-body-beginner-programme.html       Full Body : Advanced Programme DUMBBELL SQUAT + OVERHEAD PRESS, DUMBBELL PUSH-UP + ROW, DUMBBELL DEADLIFT + UPRIGHT ROW, WOODCHOPPER, DUMBBELL KICKBACK, DUMBBELL PULLOVER + PRESS, STANDING ALTERNATE DUMBBELL CURL, DUMBBELL V-SIT. http://bodyroutines.blogspot.com/2011/01/full-body-advanced-programme.html       Full Body : 20-Minute Routine BENT-OVER BARBELL ROW, CRUNCH, STANDING BARBELL PRESS, LYING BARBELL FRENCH PRESS. http://bodyroutines.blogspot.com/2011/01/full-body-20-minute-routine.html       Full Body : At-Home Training DEADLIFT, DUMBBELL SPLIT SQUAT, HIGH PULL, SINGLE-LEG CALF RAISE, MULTI-ANGLE DUMBBELL PRESS, DECLINE FRENCH PRESS, INCLINE DUMBBELL ROW. http://bodyroutines.blogspot.com/2011/01/full-body-at-home-training.html       Full Body : Power & Strength Routine SQUAT JUMP-PUSH PRESS, SQUAT–UPRIGHT ROW, INWARD/OUTWARD ROTATION. http://bodyroutines.blogspot.com/2011/01/full-body-power-strength-routine.html

Full Body : 20-Minute Routine

FULL BODY  20-MINUTE ROUTINE TWO CIRCUITS — ONE HELLUVA full body workout. In this programme, you’ll complete two separate circuits of four exercises each. Made up of basic bread-and-butter moves, the learning curve isn’t too tough, meaning most intermediates can jump right into this and start seeing results quickly. >> If you want to use this as your one and only workout, complete it 2–3 times per week on non-consecutive days (for instance, Monday, Wednesday and Saturday). >> Or you can use it in conjunction with a regular body part split. If you do a four-day split over the course of a week (for instance, chest and back on Monday, legs on Tuesday, delts and abs on Thursday and arms on Friday), you can do this on the weekend as an extra boost to your training. (We only recommend that approach if you’re in a get-lean mode; for those trying to gain mass, that may be overdoing it.)   #3 EXERCISE SETS REPS Circuit 1: Bent-Over Barbell Row 2 10 Leg Press 2 10 Lying Leg Curl 2 10 Crunch 2 15 Circuit 2: Flat-Bench DB Press 2 10 Standing Barbell Press 2 10 Barbell Curl 2 10 Lying French Press 2 10 Complete the first circuit twice through, then move on to the second circuit. Don’t rest between exercises within the circuit, and rest one minute between circuits. BENT-OVER BARBELL ROW See description on "Back : Beginner Programme". CRUNCH See description on "Abdominals : Advanced Routine Stan McQuay". STANDING BARBELL PRESS START: Take an overhand grip on a barbell, just outside shoulder width. Hold it at your clavicles. MOVE: Press the bar straight overhead, stopping just short of elbow lockout. Then lower back to your upper chest/clavicle region and repeat. _ LYING BARBELL FRENCH PRESS See description on "Triceps : Advanced Routine Lee Priest"; here you use a barbell instead of an EZ-bar, although either is acceptable.   Source: One of the magazines of MUSCLE & FITNESS     FULL BODY  RELATED LINKS         Full Body : Beginner Programme LEG PRESS, SPLIT SQUAT, HAMMERSTRENGTH INCLINE MACHINE PRESS, MACHINE ROW, BARBELL PREACHER CURL, SEATED OVERHEAD DUMBBELL EXTENSION, SEATED CALF RAISE. http://bodyroutines.blogspot.com/2011/01/full-body-beginner-programme.html       Full Body : Advanced Programme DUMBBELL SQUAT + OVERHEAD PRESS, DUMBBELL PUSH-UP + ROW, DUMBBELL DEADLIFT + UPRIGHT ROW, WOODCHOPPER, DUMBBELL KICKBACK, DUMBBELL PULLOVER + PRESS, STANDING ALTERNATE DUMBBELL CURL, DUMBBELL V-SIT. http://bodyroutines.blogspot.com/2011/01/full-body-advanced-programme.html       Full Body : 20-Minute Routine BENT-OVER BARBELL ROW, CRUNCH, STANDING BARBELL PRESS, LYING BARBELL FRENCH PRESS. http://bodyroutines.blogspot.com/2011/01/full-body-20-minute-routine.html       Full Body : At-Home Training DEADLIFT, DUMBBELL SPLIT SQUAT, HIGH PULL, SINGLE-LEG CALF RAISE, MULTI-ANGLE DUMBBELL PRESS, DECLINE FRENCH PRESS, INCLINE DUMBBELL ROW. http://bodyroutines.blogspot.com/2011/01/full-body-at-home-training.html       Full Body : Power & Strength Routine SQUAT JUMP-PUSH PRESS, SQUAT–UPRIGHT ROW, INWARD/OUTWARD ROTATION. http://bodyroutines.blogspot.com/2011/01/full-body-power-strength-routine.html

Full Body : Advanced Programme

FULL BODY  ADVANCED PROGRAMME DUMBBELLS AND AN ADJUSTABLE bench. Just because this is an “advanced” workout doesn’t mean you need any fancy machines. Yes, with minimal equipment, you can thoroughly thrash your body, top to bottom, and spark it to grow like never before. In this workout, we’ve combined top-notch exercises to create multi-dimensional compound moves that’ll energise your neural pathways and engage your muscles in new, innovative ways. >> Take plenty of time to complete this workout the first few sessions. Be patient with the exercises, err on the side of lighter weights at the start, and take ample rest periods — up to three minutes — between sets. As you get more adept at the moves, work on gaining strength in the lifts and shortening your rest period down to 60–120 seconds.   #2 EXERCISE SETS REPS DB Squat + Overhead Press 3 10, 8, 6 DB Push-Up + Row 3 10, 8, 6 DB Deadlift + Upright Row 3 10, 8, 6 DB Pullover + Press 3 10, 8, 6 Woodchopper 3 15, 12, 10 DB V-Sit 3 12, 10, 8 Standing Alternate DB Curl 2 10, 8 DB Kickback 2 10, 8 Rest 1–3 minutes between sets. DUMBBELL SQUAT + OVERHEAD PRESS START: Hold two heavy dumbbells at shoulder level. Keep your lower back arched, feet just outside shoulder-width apart, toes pointed out slightly. MOVE: Squat down, holding the dumbbells in position. Pause at the bottom (thighs parallel to the floor), then drive back up to the start. When your knees are almost fully extended, press the dumbbells overhead. Slowly lower the dumbbells back to shoulder level and begin the next rep. DUMBBELL PUSH-UP + ROW START: Place two dumbbells about shoulder-width apart on the floor. From a push-up position (feet 1–2 feet apart), align the weights directly below your shoulders and grip them securely. MOVE: Press up until your elbows are fully extended. Shift your body weight to your right arm and row the left dumbbell up to your left side, then lower it and repeat with the other side. Complete the push-up (lower yourself down) to complete one rep. DUMBBELL DEADLIFT + UPRIGHT ROW START: Grasp two heavy dumbbells with an overhand grip (palms facing your quads), feet shoulder-width apart, knees slightly bent, chest raised, shoulders retracted and your low back slightly arched. MOVE: Complete a traditional deadlift, bending at your knees while lowering your hips toward the floor; at the bottom, you should be in a full squat. As you drive through your legs to return to the start position, extend the movement by adding an upright row. Keep the weights close to your body, pulling them higher than mid-chest level. Your elbows should be higher than your hands during this portion of the movement. Slowly lower the weights to your sides WOODCHOPPER START: Stand with your feet about shoulderwidth apart and grasp a light dumbbell in both hands, holding it outside and above your right shoulder. Flex your knees slightly, taking an athletic “ready” position. Pull your abs in and keep your elbows bent slightly. MOVE: Pull the dumbbell diagonally across your body until it’s beside your left hip. Reverse direction, returning to the start. Repeat for reps, then switch sides. Move deliberately but not explosively (about 2–3 seconds on both the concentric and eccentric portions of each rep). Don’t flex forward with your spine when doing this or any rotational work for the obliques. DUMBBELL KICKBACK See description on "Triceps : Advanced Routine Darrem Charles". DUMBBELL PULLOVER + PRESS START: Grasp a dumbbell in each hand and lie face-up on a flat bench with your feet planted on the floor. Extend your arms toward the ceiling from your shoulders, elbows slightly bent and palms forward. MOVE: Let the weight of the dumbbells slowly pull your arms behind your head as you twist your wrists inward. At the bottom, the dumbbells will be just below the level of the bench. Contract your pecs and lats to pull your arms back up to the start, then bend your elbows to lower the dumbbells toward the outside of your chest. Press them back up and begin the next rep. STANDING ALTERNATE DUMBBELL CURL See description on "Biceps : Advanced Routine Chris Cormier".   _ DUMBBELL V-SIT START: Lie face-up on a flat bench. Hold a relatively light dumbbell with both hands, arms fully extended overhead. MOVE: Contract your abs to flex your spine, slowly drawing your hips and shoulders off the bench. Crunch hard until your feet and hands point at the ceiling, and your body is in a “V” position. Return to the start.   Source: One of the magazines of MUSCLE & FITNESS     FULL BODY  RELATED LINKS         Full Body : Beginner Programme LEG PRESS, SPLIT SQUAT, HAMMERSTRENGTH INCLINE MACHINE PRESS, MACHINE ROW, BARBELL PREACHER CURL, SEATED OVERHEAD DUMBBELL EXTENSION, SEATED CALF RAISE. http://bodyroutines.blogspot.com/2011/01/full-body-beginner-programme.html       Full Body : Advanced Programme DUMBBELL SQUAT + OVERHEAD PRESS, DUMBBELL PUSH-UP + ROW, DUMBBELL DEADLIFT + UPRIGHT ROW, WOODCHOPPER, DUMBBELL KICKBACK, DUMBBELL PULLOVER + PRESS, STANDING ALTERNATE DUMBBELL CURL, DUMBBELL V-SIT. http://bodyroutines.blogspot.com/2011/01/full-body-advanced-programme.html       Full Body : 20-Minute Routine BENT-OVER BARBELL ROW, CRUNCH, STANDING BARBELL PRESS, LYING BARBELL FRENCH PRESS. http://bodyroutines.blogspot.com/2011/01/full-body-20-minute-routine.html       Full Body : At-Home Training DEADLIFT, DUMBBELL SPLIT SQUAT, HIGH PULL, SINGLE-LEG CALF RAISE, MULTI-ANGLE DUMBBELL PRESS, DECLINE FRENCH PRESS, INCLINE DUMBBELL ROW. http://bodyroutines.blogspot.com/2011/01/full-body-at-home-training.html       Full Body : Power & Strength Routine SQUAT JUMP-PUSH PRESS, SQUAT–UPRIGHT ROW, INWARD/OUTWARD ROTATION. http://bodyroutines.blogspot.com/2011/01/full-body-power-strength-routine.html