Your Best Body Workout – 2011 – Week 13 – Day 3

athletes diff sizes and shapes 7 1024x701 Your Best Body Workout – 2011 – Week 13 – Day 3

“The Athlete” by Howard Schartz and Beverly Ornstein

Welcome to Week 13 – Workout 3.

There are two major differences between the last two weeks and this week.

Difference #1

Instead of 6 sets of 8 reps, we’re switching to 8 sets of 6 reps.

Difference #2

We’re going to make some minor changes to exercise selection.

  • Calves & biceps are switching days. Calves move to Day 1 & Biceps move to Day 3.
  • I am also going to change a couple of exercises.

Note – Switching up the exercises is a minor tweak. If you feel that you prefer the original program, feel free to ignore this change.

But, you still need to make the switch to 8 sets of 6 reps.

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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
  • 8 sets per exercise
  • 6 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 6 reps on set #8, 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, Goblet Squats or Bulgarian Squats

  • 8 sets
  • 6 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

  • 8 sets
  • 6 reps per set

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Superset #2

  • 2 exercises per superset
  • 8 sets per exercise
  • 6 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 6 reps on set #8, 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

  • 8 sets
  • 6 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

  • 8 sets
  • 6 reps per set

Any leg curl machine is okay

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Superset #3

  • 2 exercises per superset
  • 8 sets per exercise
  • 6 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 6 reps on set #8, 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

  • 8 sets
  • 6 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

  • 8 sets
  • 6 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

  • All 3 workouts will be posted on Monday, 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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All of the Best Body workouts are available here.

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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.

2 Comments

  1. Brit

    April 21, 2011 at 9:17 pm

    I can do leg extensions instead of the leg press in the first superset, right?

    • healthhabits

      April 22, 2011 at 4:56 am

      Alternating between leg extensions and a squat will work just fine

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