Workout of the week – 20th-26th November 2017

Leg press(Heavy) Tip

Close stance, on the eccentric portion go as low you can until the point your lower wants to lift off the mat

Seated kick Backs Tip

Keep chest on the legs. Elbows to be fixed next to the body, keep body parallel to the ground.30 sec rest in-between sets

Close grip bench press Tip

Grip anywhere inside shoulder width. Get a comfortable grip. Push through the triceps

Overhead Dumbbell Extensions Tip

Elbows fixed next to ears, make sure to fully stretch the triceps on the eccentric

Rope cable extensions Tip

Keep shoulders back and elbows fixed

Decline dumbbell Curls Tip

Keep arm behind the body and elbows fixed

Heavy Seated Concentration curls Tip

Focus on the squeeze and eccentric

Preacher Curls Tip

Keep Shoulders fixed, only use the bicep

Cable curls Tip

3sec squeeze. Keep elbows fixed

Single extensions Tip

Focus on using the quad and squeezing the quad No rest in-between sets

Abductor Tip

2sec Squeeze

Romanian dead lift Tip

3sec Negative. Keep dumbbells at the corner of your legs , legs slightly bent throughout the movement , control the whole movement until the dumbbell are below the knees and the hamstrings get active, only then do you go up to starting position

Jumping lunges Tip

Close lunges hitting the quads

Dumbbell Shrugs Tip

Imagine trying to touch your ears with your shoulders and keep the arms as straight as possible

Dumbbell Unilateral Lateral raises Tip

Keep elbows in line or above wrists. At the end of the movement downward rotate the wrists to activate the lateral head more

Standing Unilateral Dumbbell press (Heavy) Tip

Keep core tight, do not lean to the side when pressing

Cable Face Pull Tip

As you pull the rope to your forehead you pull the rope apart pushing your elbows back, forearm stays above biceps

Wide grip upright row Tip

Let the elbows lead. Lead with the elbows. Elbows above wrists at all times and only take the bar up to chest height

Standing Dumbbell Rear Dealt fly Tip

Stay Parallel to the ground. Let the elbows lead, make the rear delts work and not upper back

Dumbbell Lateral Raises Tip

Keep elbows in line or above wrists. At the end of the movement downward rotate the wrists to activate the lateral head more

Behind the neck smith machine press Tip

If this movement is uncomfortable for you keep the bar in front

Wide lat Pull downs Tip

Aim to touch the bar with your chest, get a Full stretch at the Top

Superman hold Tip

Retract scapular, squeeze gluts

Deadlift (Heavy) Tip

Keep whole body connected, drive heels hard towards the ground and squeeze
gluts at the top

Hammer Pull Ups (Failure) Tip

Full stretch on the eccentric , focus on chest to bar

Barbell Row Tip

focus on contraction, stay away from heavy weight

T-Bar row Tip

2sec squeeze. Stay just above parallel, activate back muscle before puling

Supinated pull down Tip

Keep shoulders rolled back. Get full stretch on the eccentric and on the concentric focus on taking the chest to the bar

Seated Close Grip row Tip

Stretch forward on the eccentric and pull through the elbows on the concentric

Dumbbell Lateral Raises Tip

Keep elbows in line or above wrists. At the end of the movement downward rotate the wrist to activate the lateral head more.

Barbell bench press(Heavy) Tip

Heavy reps, focus on squeezing the chest.

Unilateral Machine Chest Fly Tip

2sec squeeze

Dumbbell pull over Tip

Do not dip the hips, focus on the chest. Focus on pushing your biceps together.

Dumbbell floor press Tip

Increase weight every set, 2sec at the top. Pause at the bottom.

Free Weight Dips Tip

Keep elbows flared out in order to activate chest, when elbows are tucked it, it will isolate the triceps.

Kneeling cable flys Tip

Keep arms slightly bent and make the chest do the work.

Leg Extensions Tip

1st 5 3sec negative, next 5 normal tempo, next 5 3sec negative ,then till failure

Smith Machine Squat(Close stance) Tip

2sec eccentric and only going as low as 45degrees

Plate Lunges (steps) Tip

Keep lunges close, focusing on the quads

Barbell stiff leg Deadlift Tip

Keep The bar as close to your body as possible

Standing Calve raises Tip

No bouncing at the bottom of the movement, all the way down and all the way up, 1sec isometric hold.

Leg curls Tip

Focus on getting heels to the gluts. You may use seated, standing or laying curls

15 Prison Push ups Tip

Work through the ladder starting at 15 push-ups and 1 clap overhead. Work down on the push-ups and up on the clap over head

Cable chest fly Tip

Keep arms slightly bent and make the chest do the work

Landmine Press Tip

Press on a incline angle keeping shoulders rotated backwards

Barbell rows Tip

Pull bar towards upper abdominals

Seated close grip rows Tip

Stretch forward on the eccentric and pull through the elbows on the concentric

Incline machine press Tip

Keep elbows in an incline angle, pressing upwards

Wide Lat Pull downs Tip

2sec Eccentric

Smith Machine chest press Tip

2sec Eccentric

Standing Calve Raises Tip

No bouncing at the bottom of the movement, all the way down and all the way up, 1sec isometric hold. Keep weight heavy To failure

Leg Extensions Tip

5sec Eccentric

Jumping Squats Tip

Catching the jump on a soft landing to take away strain on the knees

Lunges(each leg) Tip

Keep lunge wide , to isolate gluts and hamstring

Leg Press Tip

Keep feet shoulder width apart, on the eccentric portion go as low you can until the point your lower wants to lift off the mat

Leg curls Tip

Focus on getting heels to the gluts. You may use seated, standing or laying curls

Hack Squat Tip

Get as low as Possible , push through the heels

Ezi-Bar Upright row Tip

Let the elbows lead , elbows stay higher than wrists

Behind smith machine shrugs(wide grip,2sec squeeze) Tip

If this movement is uncomfortable for you keep the bar in front

Cable lateral raises Tip

Take the cable through the legs , raising the cable shoulder height

Seated dumbbell reverse fly Tip

Keep chest on the legs as much as you can , focus on isolating your rear delts rather than upper back

Face Pulls Tip

As you pull the rope to your forehead you pull the rope apart pushing your elbows back, forearm stays above biceps

Dumbbell lateral raises Tip

Keep elbows in line or above wrists. At the end of the movement downward rotate the
wrists to activate the lateral head more

Single leg Calve raises(free weight) Tip

No bouncing at the bottom of the movement, all the way down and all the way up, 1sec isometric hold

21's Tip

7 partials 7 top half of the motion
7 full range of motion 21 in total

Alternating Dumbbell curls Tip

Start dumbbells at hammer position the internally rotate dumbbells as you curl up

Dumbbell shrugs(Failure) Tip

Imagine trying to touch your ears with your shoulders and keep the arms as straight as possible

Dumbbell Pull Overs Tip

On the eccentric dip the hips to help stretch the lat, on the concentric lead with the elbows
bring the hips up squeezing the lats

Dumbbell row (Heavy) Tip

Pull with the lat. Pull the dumbbell as close the hip as you can

T-Bar row( heavy) Tip

Stay just above parallel, activate back muscle before puling

Wide Grip Pull ups Tip

Aim to touch the bar with your chest

Rope Pull down (warm-up)

Pull through the elbows, get a full stretch on the eccentric and dip
the head through stretching the lat

Dumbbell kick backs Tip

Elbows to be fixed next to the body, keep body parallel to the ground.

Overhead Dumbbell extension Tip

Elbows fixed next to ears, make sure to fully stretch the triceps on the eccentric

Push-ups (Failure) Tip

Keep elbows tucked in and elbows fixed. Squeeze for 2sec.

Weighted Dips Tip

Keep elbows flared out in order to activate chest, when elbows are tucked it, it will isolate the triceps.

Incline dumbbell Fly Tip

Keep Arms slightly bent with a 2sec eccentric, squeeze chest on the concentric without the dumbbells touching.

Incline dumbbell Press Tip

Tuck elbows slightly in, it will take out a lot should activation.

Standing Calve Raises Tip

No bouncing at the bottom of the movement, all the way down and all the way up, 1sec isometric hold.

Dumbbell Goblet Squat Tip

Keep at a close stance. Dumbbell at chest height. Keep elbows as close to the dumbbell as possible. Control movement through the eccentric, go just below parallel and not lower.

Dumbbell Stiff leg Deadlift Tip

Keep dumbbells at the corner of your legs , legs slightly bent throughout the movement , control the whole movement until the dumbbell are below the knees and the hamstrings get active, only then do you go up to starting position.

Leg Curls Tip

Hips must stick to the pad, foot placement is up to your comfort (anywhere from shoulder width to feet together), movement must be controlled and with a 1sec isometric Hold.

Barbell Squat Tip

Keep stance shoulder width apart, chest out, head straight. On the eccentric make sure knees follow toes.

Leg Extension Tip

1st set of leg extensions (50reps) are a warm up, stay from failure.
2nd round of Leg extension are all working sets with 1sec isometric squeeze.

Exercise	Set 1	Set 2	Set 3	Set 4	Set 5	Set 6	Set 7	Tips
Rope Pull down (warm-up)	20	20	20	20				Pull through the elbows, get a full stretch on the eccentric and dip the head through stretching the lat
Wide Grip Pull ups	10	10	10	10	10			Aim to touch the bar with your chest
T-Bar row( heavy)	15	12	10	8/8/8				Stay just above parallel, activate back muscle before puling
Dumbbell row (Heavy)	10	10	8	8	8	8		Pull with the lat. Pull the dumbbell as close the hip as you can
Dumbbell Pull Overs	8	8	8	8				On the eccentric dip the hips to help stretch the lat, on the concentric lead with the elbows bring the hips up squeezing the lats
Dumbbell shrugs(Failure)	#	#	#	#				Imagine trying to touch your ears with your shoulders and keep the arms as straight as possible
Straight bar cable curls	30	25	20	15	10/10/10
Alternating Dumbbell curls	12	12	8	8	8	12	12	Start dumbbells at hammer position the internally rotate dumbbells as you curl up
21s	7/7/7	7/7/7	7/7/7	7/7/7				7 partials 7 top half of the motion 7 full range of motion 21 in total
Single leg Calve raises(free weight)	30	30	30	30	30			No bouncing at the bottom of the movement, all the way down and all the way up, 1sec isometric hold
Leg press calve raises(In,out,Straight)	10	10	10	10	10