Your Best Body Workout – 2011 – Week 12 – Day 3

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

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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

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

Sissy Squats, Front Squats or Goblet Squats

• 6 sets
• 8 reps per set
• BW, Dumbbell, Kettlebell, Barbell

For the neural activation warm-up exercise, I would recommend Jumping up and down like a spaz

Exercise #2

Leg Press

• 6 sets
• 8 reps per set

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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

Single Leg Deadlift

• 6 sets
• 8 reps per set
• Dumbbell/Kettlebell or Bodyweight

For the neural activation warm-up exercise, I would recommend 4 reps of Explosive Broad Jumps

Exercise # 2

Leg Curl Machine

• 6 sets
• 8 reps per set
• Dumbbells

Any leg curl machine is okay

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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

Standing Calf Raise

• 6 sets
• 8 reps per set
• Dumbbell/Barbell or Machine

For the neural activation warm-up exercise, I highly recommend 6 reps of Ankle Jumps

Exercise # 2

Seated Calf Machine

• 6 sets
• 8 reps per set
• Machine

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