Got 600 Seconds? Build Size With These 3 10-Minute Workouts!
Who doesn't have 10 minutes to spare? Nobody, and if you say you don't -- you're full of it.
Workout-1: Bring a Stopwatch
Rather than counting out a precise number of reps to do, you're going to crank out as many reps as you can do in 60 seconds for each exercise. It's like turning your muscles into a ticking time bomb, and you have one minute to make them explode.
The one caveat is you must continue to lift heavy during the workout. Typically when you increase the rep range, you decrease the weight. Not in this plan, Bub. You're going to maintain a weight that you would typically lift if you were performing a set of 8-to-10 reps -- the perfect weight to target your muscle for BIG results.
The aim is to lift continuously during the 60 seconds you have for any one exercise, but if you need a couple seconds to rest, do it. Just pick right back up as soon as you can and finish strong. Write down your weight and reps, and make sure to beat them next time you do this workout.
Perform all 10 of the following exercises with no rest until the 10 minutes is completed. This workout will be one of the most intense you've ever done, but if you perform it properly, you can build some serious muscle in a short time span.
To help boost performance during this workout, I highly recommend some creatine and nitric oxide supplementation.
EXERCISE SEQUENCE
Variations: All foot stance variations described in the foot stance section.
Barbell Bench Press - Medium Grip
Execution
Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.Don't bounce the weight off your chest. You should be in full control of the barbell at all times.
Barbell Lunge
Execution
Bent Over Barbell Row
Execution
Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.
Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Variations: You can perform the same exercise using a supinated (palms facing you) grip.
Barbell Shoulder Press
Execution
Variations:This exercise can also be performed standing.
Pullups
Execution
Variations:
Triceps Pushdown - Rope Attachment
Execution
Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar or straight bar.Same as the Triceps Pushdown except with the rope attachment.
Dumbbell Bicep Curl
Execution
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.
Hanging Leg Raise
Execution
Caution: Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights on the first time; you'll have enough in your hands by holding your weight and also learning how to balance yourself so that you avoid swinging your torso. As you get more advanced you can hold a dumbbell in between your feet. However, you have to be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia.
Variations: This exercise can also be performed using a vertical bench that makes the exercise easier by supporting your upper back in place and by allowing you to hold yourself by placing your elbows and arms on the side pads.
Seated Calf Raise
Execution
Workout-2: The Triset Triple-Threat
This is the next 600-second workout you can do when time is not on your side. With this workout, you're going to do 4 different trisets. A triset is a series of three exercises back-to-back-to-back, with no rest in between them. Once all three exercises are completed within the triset, rest for 30 to 45 seconds before moving on to the next triset.
There's a method to the triset madness. For each triset, start by doing a high-rep isolation exercise to fatigue the muscle being worked. After that, move on to a compound exercise that works the opposite end of the body.
Once that exercise is done to fatigue, finish the triset off with a compound movement for the other half of the body that utilizes the muscle that was fatigued in the first exercise.
There's a method to the triset madness.This method works a muscle to the bone, gives it a short breather, but hits it again from a different angle. Complete 10 to 15 reps for the isolation exercise and 6 to 8 reps for both of the following compound exercises.
TRISET 1:
Dumbbell Flyes
Execution
Tip: Make sure to use the same arc of motion used to lower the weights.Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Variations: You may want to use a palms facing forward version for different stimulation.
Dumbbell Lunges
Execution
Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.
Variations: There are several ways to perform the exercise.
One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.
The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.
A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes.
Lunges can be performed with dumbbells as described above or with a barbell on the back, though the barbell variety is better suited for the advanced athletes who have mastered the exercise and no longer have balance issues.
Dumbbell Bench Press
Execution
Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.
Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.
Variations:Another variation of this exercise is to perform it with the palms of the hands facing each other.
Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.
TRISET 2:
Leg Extensions
Execution
Variations: As mentioned at in the foot positioning section, you can use various foot positions in order to maximize stimulation of certain thigh areas. Also, you can perform the movement unilaterally (one leg at a time).
Bent Over Barbell Row
Execution
Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Variations: You can perform the same exercise using a supinated (palms facing you) grip.
Leg Press
Execution
Caution: Always check to make sure that when you re-rack the weight the platform is securely locked.
Variations: All foot stance variations described in the foot stance section.
TRISET 3:
Side Lateral Raise
Execution
Variation: This exercise can also be performed sitting down.
Dumbbell Step Ups
Execution
Note: This is a great exercise for people with lower back problems that are unable to do stiff legged deadlifts.
Variations: Just like lunges, this exercise can also be performed by alternating between the right and the left leg every time until all repetitions have been performed for both legs. Also, a barbell can be used for resistance. Beginners can start with only the bodyweight, especially if they have balance issues.
Dumbbell Shoulder Press
Execution
Variations: You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one.
You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells with a supinated grip (palms facing you) in front of your shoulders and then, as you start pushing up, you align the dumbbells in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. As you come down, then you would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are facing you. This variation is called the Arnold Press. However, it is not recommended if you have rotator cuff problems.
TRISET 4:
Seated Leg Curl
Execution
Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring tear.
Variations: Since you have three foot positions you have in reality three exercises
Pullups
Execution
Variations:
Barbell Deadlift
Execution
Caution:
Variations: Dumbbells can be used as well though I find the bar version easier to perform.
Workout-3: Superset Duels
Last but not least, here's a workout that will test your mettle. You're going to pair two exercises together in a superset, but with a twist -- you'll be alternating between each exercise every rep until completing the rep range for both exercises.
For convenience, use the same weight for each exercise in a superset, or make sure you have both weight amounts ready to go for every rep. Remember, the total poundage lifted in this workout isn't as important as the sheer intensity.
Your mission during this workout is to place stress on the muscles and take as little rest as possible. This way, you'll receive strengthening and cardiovascular benefits in just 10 minutes of work time total.
Complete 12 reps for each individual exercise (alternating exercises every rep) before resting for 30 seconds and doing your second set. Once the superset is completed, move on to the next superset immediately. Complete 2 sets of each superset before moving on to the next pairing.
SUPERSET-1: 2 X (ALTERNATING EXERCISES EVERY REP)
Pushups
Execution
Variations:
If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.
For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more.
Freehand Jump Squat
Execution
Caution: Do not perform this movement if you have any knee or back injuries due to the impact involved. Also, make certain that your landings are controlled and that you land with your two feet straight (toes touching the floor first). The wrong landing can result in a sprained ligament.
Variations: You can also perform this movement with a barbell resting on your shoulders or while holding dumbbells by your sides.
SUPERSET-2: 2 X (ALTERNATING EXERCISES EVERY REP)
Barbell Deadlift
Execution
Caution:
This is not an exercise to be taken lightly. If you have back issues, substitute it for a rowing motion instead.
If you have a healthy back, ensure perfect form and never round the back as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Variations: Dumbbells can be used as well though I find the bar version easier to perform.
Bent Over Barbell Row
Execution
Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Variations: You can perform the same exercise using a supinated (palms facing you) grip.
SUPERSET-3: 2 X (ALTERNATING EXERCISES EVERY REP)
Wide Stance Barbell Squat
Execution
Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.
Variations:
Dumbbells can be used as well for resistance by holding them to your sides. The use of wrist wraps is a necessity due to the amount of weights used. I find this an excellent variation when my lower back begins to act up after many weeks of regular barbell squats. (Note: For wide stance dumbbell squats you will have to hold the dumbbells in between your legs as opposed to both sides in order to be able to distance your legs sufficiently).
Another way to perform these is by using a weight belt and attaching weights to it in between the legs. This variation is referred to as weight belt squats which need to be performed with the legs placed on two well secured, raised but separated platforms that allow the weights to go up and down in the middle. This exercise is an excellent choice for people with lower back problems.
Barbell Shoulder Press
Execution
Variations:
SUPERSET-4: 2 X (ALTERNATING EXERCISES EVERY REP)
Dumbbell Lunges
Execution
Variations: There are several ways to perform the exercise.
One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.
The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.
A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes.
Lunges can be performed with dumbbells as described above or with a barbell on the back, though the barbell variety is better suited for the advanced athletes who have mastered the exercise and no longer have balance issues.
Dumbbell Bicep Curl
Execution
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.
by Shannon Clark
Who doesn't have 10 minutes to spare? Nobody, and if you say you don't -- you're full of it.
Workout-1: Bring a Stopwatch
Sometimes the best gains come from forgetting everything that you've previously learned about mass gaining and trying something completely new. That's precisely what this timed plan does.
Rather than counting out a precise number of reps to do, you're going to crank out as many reps as you can do in 60 seconds for each exercise. It's like turning your muscles into a ticking time bomb, and you have one minute to make them explode.
The aim is to lift continuously during the 60 seconds you have for any one exercise, but if you need a couple seconds to rest, do it. Just pick right back up as soon as you can and finish strong. Write down your weight and reps, and make sure to beat them next time you do this workout.
Perform all 10 of the following exercises with no rest until the 10 minutes is completed. This workout will be one of the most intense you've ever done, but if you perform it properly, you can build some serious muscle in a short time span.
To help boost performance during this workout, I highly recommend some creatine and nitric oxide supplementation.
EXERCISE SEQUENCE
Leg Press
Execution
- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
- Pushing mainly with the ball of your foot and using the quadriceps go back to the starting position as you exhale.
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Variations: All foot stance variations described in the foot stance section.
Barbell Bench Press - Medium Grip
Execution
- Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
- From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
- After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions.
- When you are done, place the bar back in the rack.
Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used.
Also, beware of letting the bar drift too far forward. You want the bar to touch your middle chest and nowhere else.Don't bounce the weight off your chest. You should be in full control of the barbell at all times.
Barbell Lunge
Execution
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.
- Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
- Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.
- One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.
- The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.
- A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes.
Bent Over Barbell Row
Execution
- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.
Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Variations: You can perform the same exercise using a supinated (palms facing you) grip.
Barbell Shoulder Press
Execution
- Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
- Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the shoulders slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
Variations:This exercise can also be performed standing.
Pullups
Execution
- Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
- After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
- Repeat this motion for the prescribed amount of repetitions.
Variations:
- If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available. These machines use weight to help you push your bodyweight.
- Otherwise, a spotter holding your legs can help.
- On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.
- The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
Triceps Pushdown - Rope Attachment
Execution
- Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
- Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position.
- Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement.
- After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step.
- Repeat for the recommended amount of repetitions.
Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar or straight bar.Same as the Triceps Pushdown except with the rope attachment.
Dumbbell Bicep Curl
Execution
- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.
Hanging Leg Raise
Execution
- Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
- Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
- Go back slowly to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Caution: Perform this exercise slowly and deliberately as it takes some getting used to. Also, do not be hasty and try to use weights on the first time; you'll have enough in your hands by holding your weight and also learning how to balance yourself so that you avoid swinging your torso. As you get more advanced you can hold a dumbbell in between your feet. However, you have to be very careful when adding weight to this exercise as if you add too much too quickly you could get a hernia.
Variations: This exercise can also be performed using a vertical bench that makes the exercise easier by supporting your upper back in place and by allowing you to hold yourself by placing your elbows and arms on the side pads.
Seated Calf Raise
Execution
- Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
- Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward.
- Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
- Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
- Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second.
- Repeat for the recommended amount of repetitions.
Workout-2: The Triset Triple-Threat
This is the next 600-second workout you can do when time is not on your side. With this workout, you're going to do 4 different trisets. A triset is a series of three exercises back-to-back-to-back, with no rest in between them. Once all three exercises are completed within the triset, rest for 30 to 45 seconds before moving on to the next triset.
There's a method to the triset madness. For each triset, start by doing a high-rep isolation exercise to fatigue the muscle being worked. After that, move on to a compound exercise that works the opposite end of the body.
Once that exercise is done to fatigue, finish the triset off with a compound movement for the other half of the body that utilizes the muscle that was fatigued in the first exercise.
There's a method to the triset madness.This method works a muscle to the bone, gives it a short breather, but hits it again from a different angle. Complete 10 to 15 reps for the isolation exercise and 6 to 8 reps for both of the following compound exercises.
TRISET 1:
Dumbbell Flyes
Execution
- Lie down on a flat bench with a dumbbell on each hand resting on top of your thighs. The palms of your hand will be facing each other.
- Then using your thighs to help raise the dumbbells, lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. Raise the dumbbells up like you're pressing them, but stop and hold just before you lock out. This will be your starting position.
- With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms should remain stationary; the movement should only occur at the shoulder joint.
- Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
Tip: Make sure to use the same arc of motion used to lower the weights.Hold for a second at the contracted position and repeat the movement for the prescribed amount of repetitions.
Variations: You may want to use a palms facing forward version for different stimulation.
Dumbbell Lunges
Execution
- Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
- Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
- Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.
Variations: There are several ways to perform the exercise.
One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.
The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.
A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes.
Lunges can be performed with dumbbells as described above or with a barbell on the back, though the barbell variety is better suited for the advanced athletes who have mastered the exercise and no longer have balance issues.
Dumbbell Bench Press
Execution
- Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
- Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
- Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
- Repeat the movement for the prescribed amount of repetitions of your training program.
Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.
Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.
Variations:Another variation of this exercise is to perform it with the palms of the hands facing each other.
Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.
TRISET 2:
Leg Extensions
Execution
- For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle.
- Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position.
- Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.
- Repeat for the recommended amount of times.
Variations: As mentioned at in the foot positioning section, you can use various foot positions in order to maximize stimulation of certain thigh areas. Also, you can perform the movement unilaterally (one leg at a time).
Bent Over Barbell Row
Execution
- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Variations: You can perform the same exercise using a supinated (palms facing you) grip.
Leg Press
Execution
- Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
- Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
- As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
- Pushing mainly with the ball of your foot and using the quadriceps go back to the starting position as you exhale.
- Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.
Caution: Always check to make sure that when you re-rack the weight the platform is securely locked.
Variations: All foot stance variations described in the foot stance section.
TRISET 3:
Side Lateral Raise
Execution
- Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
- While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
- Lower the dumbbells back down slowly to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Variation: This exercise can also be performed sitting down.
Dumbbell Step Ups
Execution
- Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
- Place the right foot on the elevated platform. Step on the platform by extending the hip and the knee of your right leg. Use the heel mainly to lift the rest of your body up and place the foot of the left leg on the platform as well. Breathe out as you execute the force required to come up.
- Step down with the left leg by flexing the hip and knee of the right leg as you inhale. Return to the original standing position by placing the right foot of to next to the left foot on the initial position.
- Repeat with the right leg for the recommended amount of repetitions and then perform with the left leg.
Note: This is a great exercise for people with lower back problems that are unable to do stiff legged deadlifts.
Variations: Just like lunges, this exercise can also be performed by alternating between the right and the left leg every time until all repetitions have been performed for both legs. Also, a barbell can be used for resistance. Beginners can start with only the bodyweight, especially if they have balance issues.
Dumbbell Shoulder Press
Execution
- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Variations: You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one.
You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells with a supinated grip (palms facing you) in front of your shoulders and then, as you start pushing up, you align the dumbbells in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. As you come down, then you would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are facing you. This variation is called the Arnold Press. However, it is not recommended if you have rotator cuff problems.
TRISET 4:
Seated Leg Curl
Execution
- Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
- Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight (or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This will be your starting position.
- As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second.
- Slowly return to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Caution: Do not ever use so much weight on the exercise that you start using swinging and jerking as you can risk both lower back injury and also a hamstring tear.
Variations: Since you have three foot positions you have in reality three exercises
Pullups
Execution
- Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width.
- As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position.
- Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should do no other work other than hold the bar.
- After a second on the contracted position, start to inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched.
- Repeat this motion for the prescribed amount of repetitions.
Variations:
- If you are new at this exercise and do not have the strength to perform it, use a chin assist machine if available. These machines use weight to help you push your bodyweight.
- Otherwise, a spotter holding your legs can help.
- On the other hand, more advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.
- The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.
Barbell Deadlift
Execution
- Stand in front of a loaded barbell.
- While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
- While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
- Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
- Perform the amount of repetitions prescribed in the program.
Caution:
- This is not an exercise to be taken lightly. If you have back issues, substitute it for a rowing motion instead.
- If you have a healthy back, ensure perfect form and never round the back as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Variations: Dumbbells can be used as well though I find the bar version easier to perform.
Workout-3: Superset Duels
Last but not least, here's a workout that will test your mettle. You're going to pair two exercises together in a superset, but with a twist -- you'll be alternating between each exercise every rep until completing the rep range for both exercises.
For convenience, use the same weight for each exercise in a superset, or make sure you have both weight amounts ready to go for every rep. Remember, the total poundage lifted in this workout isn't as important as the sheer intensity.
Your mission during this workout is to place stress on the muscles and take as little rest as possible. This way, you'll receive strengthening and cardiovascular benefits in just 10 minutes of work time total.
Remember, the total poundage lifted in this workout
isn't as important as the sheer intensity.
Complete 12 reps for each individual exercise (alternating exercises every rep) before resting for 30 seconds and doing your second set. Once the superset is completed, move on to the next superset immediately. Complete 2 sets of each superset before moving on to the next pairing.
SUPERSET-1: 2 X (ALTERNATING EXERCISES EVERY REP)
Pushups
Execution
- Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
- Next, lower yourself downward until your chest almost touches the floor as you inhale.
- Now breathe out and press your upper body back up to the starting position while squeezing your chest.
- After a brief pause at the top contracted position, you can begin to lower yourself downward again for as many repetitions as needed.
Variations:
If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.
For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance and to target the upper chest more.
Freehand Jump Squat
Execution
- Cross your arms over your chest.
- With your head up and your back straight, position your feet at shoulder width.
- Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
- Now pressing mainly with the ball of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.
- When you touch the floor again, immediately squat down and jump again.
- Repeat for the recommended amount of repetitions.
Caution: Do not perform this movement if you have any knee or back injuries due to the impact involved. Also, make certain that your landings are controlled and that you land with your two feet straight (toes touching the floor first). The wrong landing can result in a sprained ligament.
Variations: You can also perform this movement with a barbell resting on your shoulders or while holding dumbbells by your sides.
SUPERSET-2: 2 X (ALTERNATING EXERCISES EVERY REP)
Barbell Deadlift
Execution
- Stand in front of a loaded barbell.
- While keeping the back as straight as possible, bend your knees, bend forward and grasp the bar using a medium (shoulder width) overhand grip. This will be the starting position of the exercise. Tip: If it is difficult to hold on to the bar with this grip, alternate your grip or use wrist straps.
- While holding the bar, start the lift by pushing with your legs while simultaneously getting your torso to the upright position as you breathe out. In the upright position, stick your chest out and contract the back by bringing the shoulder blades back. Think of how the soldiers in the military look when they are in standing in attention.
- Go back to the starting position by bending at the knees while simultaneously leaning the torso forward at the waist while keeping the back straight. When the weights on the bar touch the floor you are back at the starting position and ready to perform another repetition.
- Perform the amount of repetitions prescribed in the program.
Caution:
This is not an exercise to be taken lightly. If you have back issues, substitute it for a rowing motion instead.
If you have a healthy back, ensure perfect form and never round the back as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Variations: Dumbbells can be used as well though I find the bar version easier to perform.
Bent Over Barbell Row
Execution
- Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
- Then inhale and slowly lower the barbell back to the starting position.
- Repeat for the recommended amount of repetitions.
Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury.
Be cautious as well with the weight used; in case of doubt, use less weight rather than more.
Variations: You can perform the same exercise using a supinated (palms facing you) grip.
SUPERSET-3: 2 X (ALTERNATING EXERCISES EVERY REP)
Wide Stance Barbell Squat
Execution
- This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a wider-than-shoulder-width stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance, and also maintain a straight back. This will be your starting position.
- Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly.
- Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position.
- Repeat for the recommended amount of repetitions.
Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with the dumbbell squat variation or a leg press instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly.
Variations:
As previously mentioned, there are various stances that can be used depending on what you want to emphasize.
You can also place a small block under the heels if you lack ankle flexibility.
Dumbbells can be used as well for resistance by holding them to your sides. The use of wrist wraps is a necessity due to the amount of weights used. I find this an excellent variation when my lower back begins to act up after many weeks of regular barbell squats. (Note: For wide stance dumbbell squats you will have to hold the dumbbells in between your legs as opposed to both sides in order to be able to distance your legs sufficiently).
Another way to perform these is by using a weight belt and attaching weights to it in between the legs. This variation is referred to as weight belt squats which need to be performed with the legs placed on two well secured, raised but separated platforms that allow the weights to go up and down in the middle. This exercise is an excellent choice for people with lower back problems.
Barbell Shoulder Press
Execution
- Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
- Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the shoulders slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
Variations:
This exercise can also be performed standing.
SUPERSET-4: 2 X (ALTERNATING EXERCISES EVERY REP)
Dumbbell Lunges
Execution
- Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
- Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground.
- Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
- Caution: This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.
Variations: There are several ways to perform the exercise.
One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.
The other way is to do what I call a static lunge where your starting position is with one of your feet already forward. In this case, you just go up and down from that starting position until you are done with the recommended amount of repetitions. Then you switch legs and do the same.
A more challenging version is the walking lunges where you walk across the room but in a lunging fashion. For walking lunges the leg being left back has to be brought forward after the lunging action has happened in order to continue moving ahead. This version is reserved for the most advanced athletes.
Lunges can be performed with dumbbells as described above or with a barbell on the back, though the barbell variety is better suited for the advanced athletes who have mastered the exercise and no longer have balance issues.
Dumbbell Bicep Curl
Execution
- Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
- Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
- Then, inhale and slowly begin to lower the dumbbells back to the starting position.
- Repeat for the recommended amount of repetitions.
Variations: There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.
You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.
by Shannon Clark
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