Best Body Workout – 2012 – Week 8 – Day 3

frank zane Best Body Workout – 2012 – Week 8 – Day 3

Last workout of the week….enjoy it. Next week is all new.

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

Superset #1 

  1. High Incline DB Chest Fly
  2. High Incline DB Chest Press
  3. High Incline DB Rear Delt Fly
  • 5 Minutes – Set your timer
  • 5 reps per exercise per set
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, lower the bench half way and get ready for Superset #2

Superset #2

  1. Medium Incline DB Chest Fly
  2. Medium Incline DB Chest Press
  3. Medium Incline DB Rear Delt Fly
  • 5 Minutes – Set your timer
  • 5 reps per exercise per set
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, lower the bench all the way flat and get ready for Superset #3

Superset #3 

  1. Flat DB Chest Fly
  2. Flat DB Chest Press
  3. Flat DB Rear Delt Fly
  • 5 Minutes – Set your timer
  • 5 reps per exercise per set
  • Choose a weight, you could perform 15 – 20 reps with
  • Keep proper form – I would rather see you use less weight or perform fewer reps
  • Minimize rest between sets
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set
  • After 5 minutes, clean up your equipment and get ready for Superset #4

Superset #4

  1. Standing 1 Arm Cable or Band Row
  • 1 exercise – 5 MINUTES – Set your timer
  • Set the cable stack/band in a low position
  • 5 reps per set – using a weight you could perform 15-20 reps with
  • Do 5 reps with the left hand, then do 5 reps with the right hand
  • After this set, move the position of the cable UP one or two notches
  • 5 reps left hand, 5 reps right hand
  • No rest between sets
  • Here’s what the mid position will look like
  • Continue moving the cable up one notch until you reach the high position or the 15 minutes are complete
  • No partial reps – full range of motion
  • If you can’t complete 5 reps on a set, lower the weight for the next set

Superset #5

  1. 1 Arm Bodyweight Row (Smith Machine, suspension trainer, cable stack set to heaviest weight)
  • 1 exercise – 5 MINUTES – Set your timer
  • 5 reps per set – bodyweight only
  • Do 5 reps with the left hand, then do 5 reps with the right hand
  • As you tire, change the angle of the exercise…horizontal is harder, vertical is easier
  • No rest between sets
  • No partial reps – full range of motion

Superset #6

  1. Cable Straight-Arm Push-down (you can substitute a band for the cable)
  2. Push-Ups (bodyweight)
  • 2 exercises – 5 MINUTES – Set your timer
  • 5 reps per exercise per set  – using a weight you could perform 15-20 reps with
  • Do 5 reps push-downs, then do 5 reps with of push-ups
  • As you tire, I want you to sacrifice the number of reps instead of sacrificing form
  • If you can’t complete 5 reps on the pushdowns, lower the weight for the next set
  • If you can’t get 5 reps on push-ups give me 4..or 3..but keep the form tight
  • No rest between sets
  • No partial reps – full range of motion

That’s it…you’re done for the day.

Reminder 
  • If you find that you can’t complete 5 reps on any of the sets, I would rather you drop the reps and keep good form, than get sloppy.
  • Try to keep rest periods as short as possible – it’s key to the fat-burning effect
  • This is a tough workout, no matter what your fitness level, so take a look at these post-workout pain-reducing techniques.
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.

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