Your Best Body Workout – 2011 – Week 11 – Day 1

“The Athlete” by Howard Schartz and Beverly Ornstein
athletes diff sizes and shapes 5 1024x743 Your Best Body Workout – 2011 – Week 11 – Day 1

“The Athlete” by Howard Schartz and Beverly Ornstein

Welcome to Week 11 – Workout 1.

The next 6 weeks of workouts are going to be different from any of the other Best Body workouts that you have completed thus far.

  1. Instead of doing the same workouts for 4 weeks straight, we are going to be making changes to the workouts every two weeks.
  2. 6 weeks ÷ 2 weeks per workout = 3 different workouts
  3. Instead of focusing on athletic body movements, we will be focusing on body parts and maximizing the density of effort applied to each muscle.
  4. Supersets will consist of two exercises that target the same muscle. This shrinks the amount of rest time that the target muscle is allowed. Sorry.

But, other than that stuff, the philosophy is pretty much the same.

  • Do a lot of work in a short period of time with really short rest periods.
  • Freak of nature workouts.
  • And after these six weeks, we will go back to another bridge week and then onto to something new.

 

PHASE 1

Warm-Up

Feel free to mix things up during the warm-up.
The goal is to warm up your muscles and to get your joints lubricated. I like the following warm-up exercises, but as long as your muscles are getting pliable and your joints are feeling “loose”….feel free to do your own thing…as long as it gets the job done.
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5 Minutes of the following 4 Mobility Exercises:

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1.  Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

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2.  Rolling Like A Ball

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3. Shin Box
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4.  Lateral Lunges

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5 Minutes of the following Muscle Warm-Up Exercises

I am going to list a bunch of exercises. You choose which ones you want to do….remembering that the goal is to warm up the muscles and make them pliable and ready to handle the following workout

  • 1 Arm Swing Snatch – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up
  • Bodyweight Squat
  • Step-Ups
  • Burpees
  • Push – Ups
  • BW Rows
  • Jumping Chins
  • Shuffle Lunges
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PHASE 2

The HH Quasi Bodybuilder/Athlete/Freak of Nature Workout ver 1.0

Superset #1

  • 2 exercises per superset
  • 6 sets per exercise
  • 8 reps per set
  • 30 seconds rest between sets
  • Choose a weight that will challenge you to just get the 8th rep on the last set
  • If you make 8 reps on set #6, increase the weight a little bit the following week
  • Perform the “work” part of each exercise as quickly and powerfully as possible
  • I recommend that before each set of Exercise #1, you do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats)

This will get your nervous system all charged up and help you perform better on the work set.

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Exercise #1

Incline Wide Grip Bench Press

  • 6 sets
  • 8 reps per set
  • Barbell

The wide grip will drastically reduce the amount of weight you can press as it shifts the load away from your triceps and puts it straight on your chest.

For the neural activation warm-up exercise, I would recommend Explosive Push-ups off of a floor/bench/wall

Note – the dude in the video is using a Smith machine. The Smith isn’t necessary (or even preferred) – a standard incline bench with a barbell or even 2 dumbbells is fine – just make sure to use a WIDE grip

Exercise #2

Gironda Dips

  • 6 sets
  • 8 reps per set
  • BW + additional weight if required

If you can’t do the Gironda Dip, substitute Medium Grip Incline Bench Press


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Superset #2

  • 2 exercises per superset
  • 6 sets per exercise
  • 8 reps per set
  • 30 seconds rest between sets
  • Choose a weight that will challenge you to just get the 8th rep on the last set
  • If you make 8 reps on set #6, increase the weight a little bit the following week
  • Perform the “work” part of each exercise as quickly and powerfully as possible
  • I recommend that before each set of Exercise #1, you do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats)

This will get your nervous system all charged up and help you perform better on the work set.

 

Exercise #1

Side Swings

  • 6 sets
  • 8 reps per set
  • Dumbbells

For the neural activation warm-up exercise, I would recommend 5 reps of Side Swings with a light exercise band

Exercise # 2

Rear Delt Raises – thumbs up

  • 6 sets
  • 8 reps per set
  • Dumbbells

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Superset #3

  • 2 exercises per superset
  • 6 sets per exercise
  • 8 reps per set
  • 30 seconds rest between sets
  • Choose a weight that will challenge you to just get the 8th rep on the last set
  • If you make 8 reps on set #6, increase the weight a little bit the following week
  • Perform the “work” part of each exercise as quickly and powerfully as possible
  • I recommend that before each set of Exercise #1, you do a 2-5 reps of a light weight, explosive exercise which works the same muscles as the work set (ex. jumping up & down before doing squats)

This will get your nervous system all charged up and help you perform better on the work set.

 

Exercise #1

Preacher Bench Curls – wide grip

  • 6 sets
  • 8 reps per set
  • Barbell

For the neural activation warm-up exercise, I would recommend 6-10 reps of Explosive Shuffle Lunges.

Note – if you don’t have a preacher bench, you can use a stability ball instead. (thanks Brit)


Exercise # 2

Drag Bicep Curls

  • 6 sets
  • 8 reps per set
  • Barbell
  • Drag the barbell right up the front of your body as high as possible – instead of the bar moving away from the front of your body, it sticks to your torso and your elbows travel back


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PHASE 3

Stretching – minimum 10 minutes

Focus on the muscles you just worked, plus the ones that are tight on just about everyone….hip flexors, calves, hamstrings, chest, neck & traps

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NOTE

  • New workouts will be posted on Tuesday & Wednesday.

If you’re interested in gaining some size, perform each of these workouts 2x per week
It all depends on your goals

Instead of repeating these workouts, you can perform them a single time only – Mon, Wed, Fri and perform some other exercise on Tues, Thurs, Sat.
For example:
  • you can perform Neural Recharge workouts on Tues/Thurs/Sat –Here is a sample workout
  • If you want to improve your cardio, do cardio
  • If you want to improve your flexibility, take some yoga classes or stretch
  • If you want to have fun while exercising, take a class, play a sport, etc…
  • Or, mix & match

You can also rest on those off days. These 3 workouts are pretty intense and will do a lot on their own.

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Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, a social media nerd and a student of nutrition and exercise science. Since 2008, Doug has brought his real-world experience online via his health & fitness blog, Health Habits.

5 Comments

  1. Pingback: Your Best Body Workout – 2011 – Week 12 – Day 1

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  3. Jon

    April 5, 2011 at 7:26 pm

    Very thorough post and workout. Supersets are definitely a great way to really put your muscles (and will) to the test. As a matter of fact, I think I am going to need to incorporate some more supersets into my regimen. I tend to throw them in haphazardly, but to make a point out of intermittently placing a superset day in my routine might be just the switch-up I need. Thanks for the read!

  4. Brit

    April 4, 2011 at 5:15 am

    I don’t have access to a Smith machine–can I just use dumbbells?

    Also don’t have the special bench to do those preacher curls. Would I be able to do those on a regular inclined bench?

    • healthhabits

      April 4, 2011 at 5:47 am

      For the wide-grip incline chest press – you don’t need to use a smith machine – regular barbell or dumbbell incline press is fine – just make sure the grip is WIDE – the goal is to take the triceps out of the exercise and put the stress on your chest – you will be weaker with the wide grip, so adjust your weights

      For the preacher curls, you can substitute a stability ball for the bench -

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