EXERCISES OF THE WEEK/month
Weeks 11/19/08 - 12/18/08 (Provided by Bodybuilding.com)
Ab Roller
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Other
Mechanics Type: Compound
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Tips: Using the ab roller, start on the floor on all your hands and knees. Hold the ab roller in your hands while in this position. Slowly roll the ab roller foreward, stretching your body into a straight position. Go down as far as you can without touching the floor with your body. Pause and pull yourself back to the starting position. Repeat for the desired number of reps. Go slow and do not touch the ground!
Air Bike
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound
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Tips: Lie on your back and put your hands behind your head. Raise your legs so your thighs are perpendicular and your lower legs are just above parallel to the floor. Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it. It is like you are riding a bike. Alternate sides, continuing the motion back and forth. Remember, don't just flap your elbow across your body, actually rotate your shoulder across and squeeze your abs.
Alternate Heel Touchers
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Isolation
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Tips: Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get into position, crunch over and touch your right heel once, then crunch over and touch your left heel once, and now you've completed 1 repetition. Lie down on the floor. Bend your knees and keep your feet 18-24 inches apart. Keep your arms straight down at your sides. Crunch forward and up about 3-4 inches. Remember to keep your lower back pressed flat against the ground. Keep your head in a neutral position. Alternate touching your right heel and then your left heel. Remember, touching each heel once is one rep!
Barbell Ab Rollout
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Lower Back, Shoulders
Equipment: Barbell
Mechanics Type: Compound
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Tips: The elbows are to be locked and kept in a vertical line with the shoulders. Many ab wheel commercials show the user with their arms extended out but it is felt by some that this puts unnecessary stress on the shoulders and lower back. Keep the body locked in a straight position with no back "sag" when in the bottom position. All movement in this exercise is initiated by the hips, not the arms/lats. The emphasis should be on raising the butt as high as possible in a "piking" motion when in the upright part of the movement.
Barbell Ab Rollout - On Knees
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: Lower Back, Shoulders
Equipment: Barbell
Mechanics Type: Compound
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Tips: Start on your knees with your hands about shoulder width apart on a barbell that is positioned in front of you. Slowly roll the barbell forward as far as you can comfortably go. Keep the body locked in a straight position with no back "sag" when in the bottom position. Do not touch your chest or any part of your upper body to the ground. Slowly pull yourself back up using the same motion but in reverse. Repeat. Can also be done with an ab wheel or on your toes.
Barbell Side Bend
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
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Tips: Works your obliques. Stand straight up with your feet shoulder width apart. Place a light barbell on your shoulders. Keep your back straight and your head up. Bend to the right as far as possible then bend to the left as far as possible. Bend at your waist only, not at your hips or knees. You can also do this seated, or with dumbbells in your hands.
Bent-Knee Hip Raise
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound
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Tips: This is like the Reverse Crunch but with a longer range of motion. Outstretch your hands to your sides with your knees bent at a 60 degree angle and your feet just off the floor. Using your lower abs, roll your pelvis backward to raise your hips off of the floor. Your knees will be over your chest. Squeeze your abs and then return to the starting position slowly. You can straighten your legs to make it harder or wear ankle weights.
Butt-Ups
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: BodyOnly
Mechanics Type: Compound
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Tips: Begin a pushup position but with your elbows on the ground and resting on your forearms. Your elbows should be bent at a 90 degree angle. Arch your back slightly out rather than keeping your back completely straight. Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips so you end up in a high bridge position. Lower back down slowly to your starting position. Repeat. Don't let your back sag downwards.
Cable Crunch
Exercise Data
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
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Tips: Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head. Flex hips slightly and allow the weight to hyperextend the lower back. With the hips stationary, flex the waist so the elbows travel toward the middle of the thighs. Return and repeat.
Week 07/15/08- 8/14/08 (Provided by CrossFit.com)
Fixing the Swing, Jeff Martone ...[wmv][mov]
Get-up Sit-up, Jeff Martone...[wmv][mov]
Kettlebell Juggling, Jeff Martone...[wmv][mov]
Kettlebell Snatch, Jeff Martone ...[wmv][mov]
Weeks 5/02/08 - 7/14/08 (Provided by Bodybuilding.com)
Serious TRAPS Workout!
Barbell Shrug
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
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Tips: Hold a barbell with both hands in front of you with your hands a little wider than shoulder width apart. Keep your feet at shoulder width. Stand straight up with the bar hanging at arms length. Droop shoulders down as much as possible to start. Raise your shoulders up as far as you can go. You can also rotate your shoulders as you go up, going in a semicircular motion from front to rear. Then slowly return to the starting position. Can also be down with dumbbells.
Barbell Shrug Behind The Back
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Barbell
Mechanics Type: Isolation
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Tips: Hold a barbell behind your back with your palms facing backwards. "Shrug" your shoulders upward as high as you can and squeeze it for a second. Then lower the bar all the way down as far as you can. To get the barbell into position, you can rest it on a power rack or bench and then pick it up from there. You can also do these with dumbbells.
Cable Shrugs
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
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Tips: Grasp cable bar that is attached to the low pulley with a shoulder width or slightly wider overhand grip. Stand close to pulley. Elevate shoulders as high as possible. Lower and repeat.
Calf-Machine Shoulder Shrug
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation
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Tips: This is a great way to work your traps and avoid having to hold dumbbells or barbells, which can be hard on your arms or wrists. Position yourself on the calf machine so that the shoulder pads are above your shoulders. Put your hands on your hips. Raise your shoulders up towards your ears and hold it for a full second. Slowly return to the starting position and repeat. You can change your shoulder position (bending over a little) to hit the traps from different angles.
Dumbbell Incline Shoulder Raise
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
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Tips:
Preparation:
Sit down on an incline bench with the dumbbells resting on your lower thigh. Kick the weights to your shoulders and lean back. Position the dumbbells above your shoulders with your elbows extended.
Execution
Raise your shoulders toward the dumbbells as high as possible. Lower shoulders to bench and repeat.
Dumbbell Shrug
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation
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Tips: Stand straight up with your feet at shoulder width. Hold two dumbbells with your arms hanging at your sides. Droop shoulders down as far as possible. Raise shoulders up as far as you can go. Then slowly return to the starting position. You can also rotate your shoulders by going up in a circular motion from front to rear and then back down. Can also be done holding a barbell instead.
Low Pulley Row To Neck
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: Biceps, Middle Back, Shoulders
Equipment: Machine
Mechanics Type: Compound
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Tips: This is like a seated row but you use a rope handle and pull to your neck. Sit at a seated row station and grab the ends of the rope using a palms down grip. Sit with your knees slightly bent and your back straight. Your back should be almost completely vertical... do not lean back! Keeping your back in the same vertical position, pull the rope back and up to neck height. Your elbows should be out, away from your sides. Return slowly to the starting position.
Smith Machine Shrug
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation
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Tips: Stand grasping Smith bar with shoulder width or slightly wider overhand grip. Disengage bar from the rack. Elevate shoulders as high as possible. Lower and repeat.
Smith Machine Upright Row
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: Biceps, Shoulders
Equipment: Machine
Mechanics Type: Compound
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Tips: Same as the Upright Barbell Row but with a Smith Machine.
Snatch Hang High Pull
Exercise Data
Main Muscle Worked: Traps
Other Muscles Worked: Biceps, Lower Back, Forearms, Hamstrings, Calves, Abdominals, Shoulders
Equipment: Barbell
Mechanics Type: Compound
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Tips: These are just like the Power Clean except that you start from a hanging position and you do not catch it at the top. Check out the Power Clean for more info.
Weeks 4/01/08 - 5/01/08 (Provided by CrossFit.com)
Sumo Dead Lift High Pull...[wmv][mov]
Running Seminar Technique Analysis...[wmv][mov]
Weeks 2/12/08 - 3/30/08 (Provided by Bodybuilding.com)
LEGS - The Program
Workout A (Monday)
1. Squats: 3 X 4-6
2. Stiff Leg Deadlift: 3 X 4-6
3. DB Lunges: 3 X 12-15
OR
3. 1-Leg Extension (shown with 2 legs): 2 X 12-153. 1-Leg Curl: 2 X 12-15
Main Focus: Increasing the weight lifting on squats and stiff leg deadlifts Click Here For A Printable Log Of Workout A.
Squats:
Heavy squats build big legs. Have you ever seen someone with small legs squat 500 pounds? Like I have been saying throughout the book, exercises that allow you to place the greatest load on a muscle often lead to the greatest growth. One can squat a whole lot more than they can leg extension. The squat targets primarily the quads, but also hits the glutes and hams.
It is my opinion that you should place you feet at the width apart that feels most sturdy and comfortable for you. For me, placing my feet about shoulder with apart is most comfortable and allows me to target the quads the most. When executing the squat, emphasis should be placed on keeping your back straight and not leaning forward or backward as this can place undue stress on your lower back.
Stiff Leg Deadlift:
Stiff leg deadlifts allow you to use a heavy load to target the hamstrings. Some people have trouble targeting the hamstrings with this exercise and say they feel it more in their lower back. In order to increase hamstring recruitment you should bend your knees slightly and during the eccentric portion of the lift, push your butt backwards to stretch the hamstrings.
As you transition into the concentric phase of the lift you want to concentrate on contracting the hamstrings and not just pulling the bar up with your lower back.
Lunges/1-Leg Extensions & Curl:
Basically these exercises are done to hit each leg individually. One could simply do more squats and stiff leg deadlifts, but those exercises are very taxing and these exercises hit the legs differently. Leg extensions and leg curls are single joint movements, which allow you to isolate the muscles of the quads and hams respectively.
Click Image To Enlarge.
Leg Extension (Shown With Both Legs).
Video: Windows Media - MPEG - Video iPod
1. Leg Press: 3 X 6-10
2. Leg Extension: 3 X 6-10
2. Leg Curl: 3 X 6-10
3. Hack Squat: 1 X 20 OR 1 X 6-10 dropset consisting of 3 decrements in weight
Click Here For A Printable Log Of Workout B.
No real explanation is needed for this routine. It is a "lighter" routine done between the heavy squat and stiff leg deadlift workout.
This workout will allow you to create another stimulus for growth without overly hampering recovery. Focus should be placed on using a full range of motion (ROM) on all exercises. Instead of loading up the leg press with plate after plate and performing 1/2 reps, decrease the weight you put on the press and use a full ROM.
About The Author:
Derek "The Beast" Charlebois is an ACE certified personal trainer, competitive bodybuilder, and holds a Bachelor's degree in Exercise Science from The University of Michigan. Derek is the Promotions Coordinator/R&D at Scivation/Primaforce and is involved in coordinating promotions, research and development, advertising, and marketing.
Week 2/4/08 - 2/11/08 (Provided by Bodybuilding.com)
Chest
Upper Pecs
1. Incline BB/DB Press
All chest workouts should first start with a press (and no, it is not a bench press). We are not powerlifting humanoids. We are bodybuilders. Some may disagree, but I don't usually do flat bench as this is mostly a front delt exercise and doesn't really hit the pecs as you may think. An incline movement such as an incline barbell press or incline dumbbell press will suit me just fine.
The part of the chest that is most critical to a judge is the upper pecs, which even the best of the best can lack. Grab the bar a little more than shoulder width apart and lower the bar to your upper middle chest. Push up, contracting your muscle with each push.
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Video Guides: Windows Media - Real Player
Do not lock out your arms. This is a great movement that adds thickness and density to the upper pec region. Do 5 sets, with the first one being a thorough warm-up. Reps should be 15-12-10-10-8. Pile the f*cking weight on and push!
Don't round out the shoulders when you push the weight up. Instead, keep the chest up and shoulders down on the bench, using your chest to push the weight.
2. Flat Bench Dumbbell Press
Next in the arsenal is a flat bench dumbbell press. Dumbbells are much preferred over bars when it comes to flat bench because more pectoral is used and less shoulder, thus creating a bigger chest.
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Video Guides: Windows Media - MPEG
Lower the dumbbell slowly to the side of your chest and push up, contracting the middle portion of the pecs without locking out the arms. This is a good all around mass builder for all you beginners out there. Do 3 sets of 12. Go as heavy as possible...
Don't second guess yourself and don't listen to "that guy" in the gym who thinks he knows everything. Trust your instincts. Use weight that is heavy for you but not so heavy that you can't do the movement the right way.
3. Incline Flye
Your next movement should be a flye, preferably an incline flye. This is a good stretch for the upper chest and gives you the width of a barnyard door. On a 45 degree incline (no more than that, this is not a f*cking shoulder press) grasp the weight over your head. Bring your arms out to the side, keeping your arms bent slightly.
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Video Guides: Windows Media - MPEG
As soon as you feel a stretch, come back to the starting position, contracting your chest. This is one of my favorite movements, because it really shocks the sh*t out of your chest and fatigues it fast. The pump is f*cking awesome.
Now you know what it feels like to have a big chest - regardless of how big you are, you know that you are growing. Do three sets here, 12 reps each. This is a shaping and stretching movement, so be cautious of the weight you're doing. Don't go too heavy and turn flyes into a pressing movement.
4. Cable Crossover
Let's see... Lastly, we need a good finisher before we go home and start the growing process. How about a cable crossover? Two sets of this and your chest should be fried. From the top of the cable machine, grab each handle on both sides.
Video Guides: Windows Media - MPEGFly the weight down to the bottom of the chest, contract the chest and slowly return to the starting position. Do two sets of 15 reps each. This is a great finisher for your Olympian chest workout. You're probably pumped so much you can't even touch your chest - feels great, right?
Conclusion
Let's recap the fourth chapter in our five-part series:
- Incline BB/DB Press - 5 sets x 15-12-10-10-8 reps
- Flat Bench Dumbbell Press - 3 x 12
- Incline Dumbbell Flye - 3 x 12
- Cable Crossover - 2 x 15
So, have you learned something? I would hope so. You learned to max out your intensity and not overtrain. With a total of 13 sets for chest, you have maximized your workout and trained like an Animal.
Always remember - pile the weight on for pressing, but be wary of form on the flyes - these are two totally different motions each with their own benefits. It's all about intensity and all out balls-to-the-wall training. Train with little rest in between sets and going as heavy as possible.
Week 1/28/08 (Provided by CrossFit.com)
Clean Instruction, Part I, Coach Burgener...[wmv][mov]
Sprint Posture Drills - John Baumann...[wmv][mov]
Adrian Teaches Kipping, Part I...[wmv][mov]
Kettlebell swings...[wmv][mov]
Ring Dips... [ wmv]
Week 1/21/08 (Provided by CrossFit.com)
Burpee Demo...[wmv]
Box Jump Variations...[ wmv]
Push-up Standards...[wmv][mov]
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