Your Best Body Workout – 2011 – Week 36 – Day 1

athletes diff sizes and shapes 14 1024x695 Your Best Body Workout – 2011 – Week 36 – Day 1

“The Athlete” by Howard Schartz and Beverly Ornstein

Week #36 – Day #1

It’s a simple looking workout, but it will kick your butt. 

WORKOUT OVERVIEW

  • Lift 3x per week on non-sequential days (M,W,F)
  • Rest or low intensity cardio work (walking, jogging) or flexibility (yoga, stretching) between lifting sessions (Tu,Th,Sa)
  • Sunday is devoted to either HIIT training or Cardio training or something else athletic.
  • Day 1 focuses on Chest & Back training
  • Day 2 focuses on Legs & Abs/Core
  • Day 3 focuses on Arms & Shoulders
  • Each bodypart will be hit with one main compound exercise for 10 sets of 10 reps.
  • I want the negative portion of the lift (ie lowering the bar to your chest on a bench press) to be done slowly – for a count of 4
  • I want the positive portion of the lift (pressing the bar in a bench press) to be done quickly & explosively – like a rocket taking off.
  • I have also included a couple of supplemental exercises in each workout. You don’t need to do these exercises. The core movement will suffice, but at this point, some of you may feel that the base workout isn’t enough. If that’s you, do the supplemental exercises.
  • When it comes to weight selection, choose a weight that you perform for 20 reps. This means that the first few sets will seem way too easy. But don’t worry, around set number 6, you WILL feel the pain.
  • If you are able to complete all 10 sets of 10 reps, you need to increase the weight used at the next workout. Don’t make a huge jump in weight. A 5% jump should be about right.
  • We are going to do this phase for 3 weeks and then do a bridge week, followed by 3 weeks of HIIT/HIRT style training.

Suggested Exercises

This workout relies on big, long range of motion, compound exercises. We want to involve as many muscle groups as possible while still maintaining simplicity of movement.

So, we’re going to stick to the basics.

  • Chest Exercises – Bench Presses – BB or DB, Incline, Decline, Flat…it’s your choice.
  • Back Exercises – Chins, Pulldowns or Rows 
  • Legs Exercises – Squats, Leg Press, Deadlift or Hip Thrust 
  • Arms & Shoulders Exercises – Dips, Curls & Presses

 

Alright, here we go.

 

WORKOUT WARM-UP

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

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

 

THE WORKOUT

Exercise #1

Bench Press

  • Flat, Incline, Decline, Barbell, Dumbbell…it’s your choice
  • Choose a weight that you could perform 20 reps with, and
  • Perform 10 sets of 10 reps
  • At a tempo of 40×0 (count 4 on the lowering, no pause on the chest, press up explosively, no rest at arms extended)
  • 90 seconds rest between set – no more, no less

Note – Ronnie Coleman isn’t using the 40×0 tempo. He is here strictly for motivation.
.

Exercise #2

Some version of 2 Handed Rowing

  • I prefer either seated cable or bent over barbell….but it’s your choice
  • Choose a weight that you could perform 20 reps with, and
  • Perform 10 sets of 10 reps
  • At a tempo of 40×0 (count 4 as the weight moves away from you, no pause on arms extended, row the weight to your belly as explosively as possible, no rest at completion of the row)
  • 90 seconds rest between set – no more, no less

After this, you should be a big sweaty exhausted mess.
.
But if you’re not, here are 2 supplementary exercises for your enjoyment.
..
Notethe tempo has changed from 40×0 to 4020
.
This means that the work/concentric portion of the lift is no longer explosive, but done in a controlled manner for a 2 count.

Exercise #3

Dumbbell Chest Fly

    • Choose a weight that you could perform 20 reps with, and
    • Perform 10 sets of 10 reps
    • At a tempo of 4020 (count 4 as you lower the dumbbells down & out, no pause on arms extended, bring the DBs back up in a controlled manner – count of 2, no rest at the top of the lift)
    • 90 seconds rest between set – no more, no less

Once again, Arnie is here for motivation, not form…stick to the 4020 tempo

Exercise #4

Chin-Ups or Pull-Downs

  • Choose a weight that you could perform 20 reps with, and
    • Perform 10 sets of 10 reps
    • At a tempo of 4020 (count 4 as you lower lower your body-weight or return the pull-down bar to starting position, no pause on arms fully flexed, pull yourself up or the pull-down bar down under control – count of 2, no rest at completion of the row)
    • 90 seconds rest between set – no more, no less

This video is for everyone who says they can’t do chin-ups

And I bet she could have followed the 4020 tempo.

.

Alright, that’s it for today.

Tomorrow, you can rest, go for a walk or a slow jog or stretch or do yoga. Nothing high intensity.

Wednesday, you’re back with me in the gym.

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.