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Best Body Workout – 2012 – Week 52 – Day 2

By on April 21, 2013

Today’s workout follows the same model as Monday’s workout……We’re asking your muscles to be explosive over and over and over without giving them much rest. It’s a wicked calorie burner that will make drastic changes to your fitness.

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. Wide Grip Pulldowns / Assisted Chins supersetted with
  2. Overhead Shrugs (barbell or dumbbells)

pulldowns1 300x203 Best Body Workout – 2012 – Week 52 – Day 2

  • 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, wipe up your sweat and move onto Superset #2

Superset #2

  1. Narrow Grip Pulldowns (or assisted Narrow Grip Pull-Ups)
  2. DB Waiter Walks
  • 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, get your ass off the floor and move onto Superset #3

Superset #3

  1. Face Pulls on Pulldown Machine (or bands)
  2. BB or DB Front Raises (or bands)

face pull 300x229 Best Body Workout – 2012 – Week 52 – Day 2

  • 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, mop up your tears and move onto Superset #4

Superset #4

  1. Single Arm Dumbbell Side Lateral Raise - dumbbell, kettlebell, band
  • 5 Minutes - Set your timer
  • 5 reps per arm, alternating left, right, left, right…
  • 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, stagger on over to Superset #5
  • Lateral Raise video

Superset #5

  1. 4-Way Neck Flexion - (replace machine resistance with hand reistance ONLY)
  2. Shrug Pulldowns or Pullups - (cable, band or bodyweight)
  • 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, have faith that you’re almost finished and move onto Superset #6

Superset #6

  1. Straight Arm Pushdown - (cable or band)
  2. DB Shoulder Press - (DB, KB or band)
  • 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, you’re DONE

db shoulder press 300x239 Best Body Workout – 2012 – Week 52 – Day 2

Go stretch for 15 minutes, grab a shower and stagger out of the gym.

Notes 

  • 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

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Doug Robb is a personal trainer, a fitness blogger and author, a competitive athlete, and a student of nutrition and exercise science. Since 2008, Doug has expanded his impact by bringing his real-world experience online via his health & fitness blog, Health Habits. Read more posts by Doug at Hive Health Media.
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