Superset

What is superset.......??

                            The set is said to be superset when two exercises are performed in a row without any rest.

Sample video for superset
  

Types of supersets

• The Agonist or Single Body part Superset.
• The Antagonistic Supersets.

The Agonist or Single body part superset.

         The single body part superset  means two exercises performed in a row without rest for same muscle group.

EX : 

Chest

Incline flyes + Flat dumbbell press.

The Antagonistic supersets.

        The Antagonist supersets means two exercises performed in a row without rest for different muscle groups.

EX : 

Chest & Back

flat barbell bench press + bent-over barbell rows

Biceps & Triceps

barbell curls + close grip bench press

Quadriceps & Hamstrings

leg extensions + leg curls

Benefits of supersets

Time saving or performed more workouts in a short time.

Supersets produce latic acid. Latic acid induces produce GH (growth hormones). 

Increases the muscle strength, and extends muscle fibers fast.

BY MAULAANA AKBAR.

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Simple home workout routine

           The people who are really love to workout but due to their job, family situation, studies, and any other reason, they unable to do exercises to maintain their fitness goals.But from today it has became easier to maintain their fitness from home itself  with this simple home workout routine.Just spent 20-25 mins per day for this total body basic home workout routine.

          The workout targets total parts of your body like chest, back, shoulders, biceps, triceps, legs.

The workout split

I. Chest - push ups - 25 reps.

II. Back - Rope pulls - rep count to failure.

III. Triceps - close hand push ups or diamond push ups - 25 reps.

IV. Biceps - Rope curls - rep count to failure.

V. Shoulders - Upside down push ups - 30 reps.

VI. Legs - Free squats - rep count to failure.

Video Tutorial for Workout

Variations:

CHEST: Instead of doing push ups with feet on floor, we can place it to an chair, wall, or any other things to maintain the flat or incline to workout the all parts of your chest muscles with variant movements.

BACK: For back you can change the position of your rope and change the angle of your legs according to rope placed.You can also use towel instead of  rope to increase your grip strength.

TRICEPS: For more resistance you can add weights to your to increase the tension to your triceps muscles.

Beginners can place knees down to the floor for more rep ranges.

BICEPS: To make it heavy you can change the position of your rope and change the angle of your legs according to rope placed.You can also use towel instead of  rope to increase your grip strength.In biceps you focus on the position of your hands or otherwise it will workout your back muscles.

SHOULDERS: In upside down push ups you can place your feet in table as shown in video in beginning, For advanced type you straighten your legs with wall support or suspend free in air.

LEGS:  you can add resistance to your workout by carrying weights in hands or by using resistance bands.

For more info of workouts and diet search through categories.

By maulaana akbar .

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ARMageddon 2013: Forearms To The Forefront

Perform the following exercises rapid-fire, moving quickly from one to the next. Repeat for a total of three sets. I won't give specific rep ranges here because fatigue will come faster as you go. Perform each exercise to total or near failure.

EXERCISE 1// THE WRIST ROLLER

Start with the weight at the bottom and roll up the rope slack using a turning grip motion, one hand after the other, repeating all the way up until the weights hit pipe. Then, return the weight back down by rotating your wrists in the opposite direction. Up and down equals one rep. Disclaimer: This will burn. Oh, will this burn!

EXERCISE 2// CABLE WRIST CURL

Pick up a straight-bar attachment from a cable station hold it at the end with one hand. Lock that side's elbow at your side so that the two halves of your arms form a 90-degree angle. Keep that elbow locked and your wrist in a neutral position; turn your wrist up and then turn it back down, going past neutral so that your palm faces down. Once you reach failure, switch hands and do the same number of reps.

If you don't have access to a straight bar, a dumbbell will work, too.

EXERCISE 3// PALMS DOWN WRIST CURL

I like to perform wrist curls with a straight bar while resting my forearms on a preacher pad. This fixed position will keep me from cheating. Hold the straight bar in front of you with your hands over the top about 8 inches apart, thumbs wrapped underneath. Move your wrists up and down, as far you can go, until the bar is ready to fall out of your hands because your forearms burn so freakin' much. That's one set.

EXERCISE 4// BARBELL BEHIND THE BACK WRIST CURL

Stand holding a barbell at arms' length behind you, arms hanging from shoulder width, palms facing back. Rolls your wrists up as far as you can-and the range of motion will be pretty short. At the end of each wrist curl, return your wrists to a relaxed position without letting go of the weight. Shoot for 10-15 reps or failure, whichever comes first.

by Craig Capurso

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92 Crossfit workouts without any equipment

Here’s 92 Crossfit workouts not requiring equipment:

01.10 rounds of 10 second “L” sits off the floor

02.“Susan” – 5 rounds for time:  Run 200m, then 10 squats, 10 push ups
03.Run 1 mile and at every 1 minute complete 10 air squats, 10 push-ups, 10 sit-ups
04.10 Rounds for time:  10 burpees, 100 m sprint
05.10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
06.3 Rounds for time:  10 Handstand push ups, 200 m run
07.6 Rounds for time:  10 push ups, 10 air squats and 10 sit ups
08.10 rounds for time:  10 push-ups, 10 squats, 10 sit ups
09.10 rounds for time:  10 push-ups, 100m dash
10.5 rounds for time:  10 push-ups, 10 hollow rocks, run 200 meters
11.10 rounds:  10 push-ups, 10 squats
12.10 rounds for time:  10 hand-release push-ups, 10 v-sits, then 10 squats
13.10 rounds for time:  10 sit ups, 10 burpees
14.4 Rounds for time:  10 vertical jumps, 10 push ups, 10 sit ups
15.5 Rounds for time:  10 vertical jumps, run 400 meters
16.10 rounds for time: 10 walking lunges, 10 push-ups
17.10 sets of 100 m dash (rest is length of time it took you to complete the last 100 m sprint)
18.100 air squats, rest 3 minutes, 100 air squats, rest 3 minutes, 100 air squats19.For time complete 100 air squats
20.For time complete 100 burpees
21.For time:  100 jumping jacks, 75 air squats, 50 push ups, 25 burpies
22.For time:  100 push ups
23.10 to 1 ladder:  Burpees and Sit ups
24.10 to 1 ladder:  sit-ups/pushups and a 100 meter sprint between each set.
25.10 sets of:  30 second handstand hold followed by holding for 30 seconds at bottom of squat
26.10 x 50 meter sprint (rest is 2 minutes between sprints)
27.3 Rounds for time:  20 jumping jacks, 20 burpies, 20 air squats
28.4 Rounds for time:  20 ab mat sit-ups, 20 push-ups, 400 meter run
29.For time complete 200 air squats
30.For time complete 250 jumping jacks
31.3 Rounds for time:  Run 1/2 mile, then 50 air squats
32.5 Rounds:  3 vertical jumps, 3 squats, 3 long jumps (rest as needed)
33.3 Rounds:  30 push ups, 30 second handstand
34.5 Rounds:  30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat
35.5 rounds:  30 second handstand, 60 second squat hold ( at the bottom of the squat)
36.3 x 20 tuck jumps, followed by 3 x 30 second handstand holds
37.3 rounds for time:  400m run/sprint followed by 30 air squats
38.4 sets x 25 jumping squats
39.3 rounds for form/technique:  5 handstand to jackknife to high jump, 5 handstand to jackknife to tuck jump, 5 handstand to jackknife to split jump
40.20 rounds:  5 push ups, 5 squats, 5 sit ups
41.10 Rounds:  5 push ups with a 30 second plebs plank (a hold at the top of the push up, arms extended and body tight like a plank!).
42.5 Rounds:  200 m dash (rest is the length of time it took you to complete the previous 200m dash)
43.50 air squats x 5. Rest equal amounts as it took to do each 50.
44.50 air squats, 4 rounds. rest for 2 minutes between rounds.
45.50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
46.5 x 400M sprints (rest is the same time it took you to complete the last 400m sprint)
47.7 rounds for time:  7 squats, 7 burpies
48.air squat x 10 push up x 10 sit up x 10 3 rounds for time
49.Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time
50.bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
51.Burpee to the push up position, do 10 push ups, burpee out. 5 rounds.
52.Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one.
53.Do Tabata Squats with eyes closed.
54.Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
55.Handstand 10 seconds jack-knife to vertical jump. 25 reps…
56.Handstand 30 seconds and 10 squats, 8 rounds.
57.handstand 30 seconds and 20 air squats, 5 rounds.
58.handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
59.Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
60.handstand hold, 30 seconds, squat hold 30 seconds…10 rounds.
61.Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
62.Handstand to Jack-Knife to vertical jump. 30 Reps.
63.Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 rounds.
64.If you cannot do “man’s style” do your pushups from the knees. After that do 100 air squats for time.
65.Invisible Fran…21-15-9 of air squats and push ups for time.
66.Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
67.Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
68.Run 1 mile and do 10 push-ups every 1 minute.
69.Run 1 mile for time.
70.Run 1 mile with 100 air squats at midpoint, for time.
71.Run 1 mile, lunging 30 steps every 1 minute.
72.Run 1 mile, plus 50 squats-for time.
73.Run 1 mile, stopping every minute to do 20 air squats.
74.Run 1 minute, squat 1 minute 5 rounds.
75.run 200 meters, 50 squats, 3 rounds
76.run 400 meters, 50 air squats. 4rounds.
77.run 400m air squat 30 hand stand 30 seconds 3 rounds for time
78.Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
79.spend a total of 3 minutes in a handstand.
80.Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
81.Sprint 100 meters, Walk 100 meters, 10 rounds.
82.sprint 100m 30 squats…8 rounds.
83.Sprint 200m and do 25 push ups, 3 rounds.
84.sprint 50 meters, 10 push ups. 10 rounds.
85.Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
86.Tabata Push-ups.
87.Tabata squats and tabata pushups.
88.Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
89.Test yourself on a max set of push ups…tight body chest to the floor…full extension!
90.Walk 100 meters on your hands, even if it is 2 meters at a time.
91.10 Rounds for time:  Run 100 meters, then 20 air squats
92.4 Rounds:  Hold a handstand for 30 seconds or do 5 handstand push ups, then run 400 meters

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Workout for busy people

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

    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 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

Leg Press

Execution

1. 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).
2. 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.
3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
4. Pushing mainly with the ball of your foot and using the quadriceps go back to the starting position as you exhale.
5. 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.

Barbell Bench Press - Medium Grip

Execution

1. 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.
2. From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
3. 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.
4. Repeat the movement for the prescribed amount of repetitions.
5. 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

1. 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.
2. 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.
3. 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.
4. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
5. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
6. 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.

1. One way is to alternate each leg. For instance do one repetition with the right, then the left, then the right and so on.
2. 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.
3. 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

1. 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.
2. 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.
3. Then inhale and slowly lower the barbell back to the starting position.
4. 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

1. 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).
2. 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.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. Repeat for the recommended amount of repetitions.

Variations:This exercise can also be performed standing.

Pullups

Execution

1. 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.
2. 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.
3. 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.
4. 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.
5. 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

1. Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other).
2. 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.
3. 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.
4. 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.
5. 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

1. 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.
2. 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.
3. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
4. 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

1. 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.
2. 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.
3. Go back slowly to the starting position as you breathe in.
4. 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

1. 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.
2. 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.
3. Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position.
4. Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement.
5. 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.
6. 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

1. 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.
2. 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.
3. 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.
4. 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

1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
2. 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.
3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
4. 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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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

1. 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.
2. 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.
3. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit.
4. 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

1. 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.
2. 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.
3. Then inhale and slowly lower the barbell back to the starting position.
4. 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

1. 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).
2. 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.
3. As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
4. Pushing mainly with the ball of your foot and using the quadriceps go back to the starting position as you exhale.
5. 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

1. 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.
2. 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.
3. Lower the dumbbells back down slowly to the starting position as you inhale.
4. Repeat for the recommended amount of repetitions.

Variation: This exercise can also be performed sitting down.

Dumbbell Step Ups

Execution

1. Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
2. 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.
3. 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.
4. 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

1. 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.
2. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
3. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
4. Now, exhale and push the dumbbells upward until they touch at the top.
5. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
6. 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

1. Adjust the machine lever to fit your height and sit on the machine with your back against the back support pad.
2. 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.
3. 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.
4. Slowly return to the starting position as you breathe in.
5. 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

1. 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.
2. 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.
3. 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.
4. 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.
5. Repeat this motion for the prescribed amount of repetitions.

Variations:

1. 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.
2. Otherwise, a spotter holding your legs can help.
3. 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.
4. 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

1. Stand in front of a loaded barbell.
2. 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.
3. 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.
4. 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.
5. Perform the amount of repetitions prescribed in the program.

Caution:

1. This is not an exercise to be taken lightly. If you have back issues, substitute it for a rowing motion instead.
2. 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

1. Lie on the floor face down and place your hands about 36 inches apart while holding your torso up at arms length.
2. Next, lower yourself downward until your chest almost touches the floor as you inhale.
3. Now breathe out and press your upper body back up to the starting position while squeezing your chest.
4. 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

1. Cross your arms over your chest.
2. With your head up and your back straight, position your feet at shoulder width.
3. Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.
4. 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.
5. When you touch the floor again, immediately squat down and jump again.
6. 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

1. Stand in front of a loaded barbell.
2. 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.
3. 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.
4. 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.
5. 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

1. 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.
2. 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.
3. Then inhale and slowly lower the barbell back to the starting position.
4. 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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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

1. 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).
2. 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.
3. Lower the bar down to the shoulders slowly as you inhale.
4. Lift the bar back up to the starting position as you exhale.
5. 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

1. Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
2. 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.
3. Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
4. Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
5. 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

1. 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.
2. 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.
3. Then, inhale and slowly begin to lower the dumbbells back to the starting position.
4. 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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