Your Best Body Workout – 2011 – Week 12 – Day 1

PHASE 1

Warm-Up

5 Minutes of the following 4 Mobility Exercises:

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

2.  Rolling Like A Ball

4.  Lateral Lunges

.

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

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.

.

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

.

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

.

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

.

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

.

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

• 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.

.