Best Body Workout – 2011 – Week 52 – Day 3

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Second time through this workout. Let’s try to better than last week.

NOTE - This is your second time through this workout. If the volume is too much or it takes too long, instead of skipping the latter exercises, it’s better to reduce the number of sets for each exercise.

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

In this workout, we’re going to hit muscle groups with:

1. The slo-mo protocol, followed immediately by
2. A stretch of the opposing muscle groups (ie. biceps/triceps), followed immediately by
3. A repeat of the first exercise using an explosive, high speed movement

We’ll work 5 muscle groups per workout – each workout should take around 60 minutes.

Exercise #1 – Overhead Press – standing or seated – machine, dumbbell, barbell

5 Sets of the Following:

• Choose a weight you could perform 15-20 reps with
• Perform 5 reps as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up.
• If you aren’t dying on rep #5, you need to either slow down or increase the weight

• Next, I want you to perform a 1 Arm Monkey Stretch like the guy in the picture below – Remember to pull your arm tight into your shoulder socket while you stretch your muscles. You don’t need to use the band – just grab something non-moveable

• After stretching, I want you to…
• Go back to the overhead press and bang out 5 more reps with the same weight
• Lower the weight normal speed AND press it back up as quickly & powerfully as possible…fast, fast, fast

After your 5th set, we’re moving on to…

Exercise #2 - Hamstring Curls or Glute-Ham Raises

5 Sets of the Following:

• Choose a weight you could perform 15-20 reps with
• Perform 5 reps as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up.
• Next, I want you to stretch your quadriceps (same stretch as Day 2)

• After stretching, I want you to go back to the Leg Curl or GH Raises and bang out 5 more reps with the same weight
• Lower the weight normal speed AND press it back up as quickly & powerfully as possible…fast, fast, fast

After your 5th set, we’re moving on to…

Exercise #3 - Crunches on a Stability Ball - (you’ll need a medicine ball)

• Choose a weight you could perform 15-20 reps with (BW or BW + a medicine ball held over your chest or head)
• Perform 5 reps as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up
• Next, I want you to stretch your lower back by laying face down on the stability ball OR by performing the Camel portion of the Cat/Camel Stretch

• After stretching your lower back muscles, I want you to…
• Give me 5 more reps of Medicine Ball Slams

• 2 Notes – let your core do the work, not your arms and don’t let the ball hit you in the face.

After your 5th set, we’re moving on to…

Exercise #4 – Tricep Cable Pushdowns

• Choose a weight you could perform 15-20 reps with
• Perform 5 reps with each arm as slowly as possible while still keeping the movement smooth. I don’t want little jerky stops and starts. Slowly down & slowly up
• Next, I want you to stretch your biceps

• After stretching your biceps, I want you to…
• Go back to the Pushdowns and using the same weight as the slo-mo set
• Resist the weight at normal speed AND push it down as quickly & powerfully as possible…fast, fast, fast

At this point, you may be totally gassed out.

If not….

Exercise #5 - 100 Reps of Dumbbell Forearm Curls

100 reps each arm.

After that, you’re done for the day.

Stretch and go home

Tomorrow, do some easy cardio & stretching (lots of stretching)

Friday will be a similar workout with different exercises hitting different muscle groups / movements.

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