Best Body Workout – 2012 – Week 49 – Day 3

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Today’s workout is based on the classic 10 x 10 bodybuilding protocol I outlined in this article. Expect your muscles to feel like balloons by the end of this workout.

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

• video 1
• video 2

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

• video

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

• video

THE WORKOUT

Resistance Exercise #1 – Chest Press (Barbell, Dumbbell, Machine, Band – Flat, Incline, Decline)

• Pick whichever version Chest Press you want.
• Choose a weight that you perform for 20 reps. This means that the first few sets of the 10×10 will seem way too easy. But don’t worry, around set number 6, it WON’T feel easy anymore.
• Perform 10 reps
• Rest 60-120 seconds
• Perform another 10 reps
• Repeat until you have completed all10 sets
• The last 3-4 sets should be extremely difficult to complete the full 10 reps.
• Incline DB Chest Press video

Rest 60-120 seconds and move on to…

Resistance Exercise #2 - Chin-Ups or Pulldowns (Use either an underhand or neutral/palms facing grip)

• Pick whichever version – Chin-Up or Pulldown that you want.
• Choose a weight that you perform for 20 reps. This means that the first few sets of the 10×10 will seem way too easy. But don’t worry, around set number 6, it WON’T feel easy anymore.
• Perform 10 reps
• Rest 60-120 seconds
• Perform another 10 reps
• Repeat until you have completed all10 sets
• The last 3-4 sets should be extremely difficult to complete the full 10 reps.
• Band Pulldown video

Rest 60-120 seconds and move on to…

Resistance Exercise #3 - Dumbbell Fly (Incline, Flat or Decline) 

Note – We’re doing 4 sets (performed slowly) this time…not 10 sets (performed normal speed).

• Pick whichever version – Incline, Flat or Decline that you want.
• Choose a weight that you perform for 20 “normal speed” reps.
• Perform 10 reps…with the lifting & lowering portion of the lift performed SLOWLY.
• Rest 60-120 seconds
• Perform another 10 reps
• Repeat until you have completed all 4 sets
• The last 2 sets should be extremely difficult to complete the full 10 reps.
• Dumbbell Fly video

Rest 60-120 seconds and move on to…

Resistance Exercise #4 – Cable/Machine/Band Row (Standing or Seated) 

Note - We’re doing 4 sets (performed slowly) this time…not 10 sets (performed normal speed).

• Pick whichever version – Cable/Machine/Band – Seated/Standing that you want.
• Choose a weight that you perform for 20 “normal speed” reps.
• Perform 10 reps…with the lifting & lowering portion of the lift performed SLOWLY.
• Rest 60-120 seconds
• Perform another 10 reps
• Repeat until you have completed all 4 sets
• The last 2 sets should be extremely difficult to complete the full 10 reps.
• Seated Cable Row video

• Alright, that’s it for today. Go stretch out your muscles, grab a shower and get on with your life.
• Tomorrow, do some easy cardio & stretching (lots of stretching).

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