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Strength Muscle Fitness - Killer # 3 |  |  | |
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| Another tough whole body workout for advanced strength, fitness and muscle. Work in pairs - lift heavy and try to keep moving |
Warm Up |
| 5mins Row or easy cardio |
Summary Of Program |
| Activity |
Type |
Sets |
Reps |
Duration |
Tempo |
Intensity |
Rest |
| Body Weight Pull Ups |
Exercise |
3 |
MAX |
|
201 |
>80% |
ALT |
| Hanging Knee Raise |
Exercise |
3 |
20 |
|
201 |
>80% |
ALT |
| Chest Press - On Bench With Barbell |
Exercise |
3 |
10 |
|
201 |
>80% |
ALT |
| Jump Lunge |
Exercise |
3 |
20 |
|
201 |
>80% |
ALT |
| Standing Alternate Dumbbell Curl |
Exercise |
3 |
12 |
|
201 |
>80% |
ALT |
| Squat to 2 Arm DB Press |
Exercise |
3 |
10 |
|
201 |
>80% |
ALT | |
Cool Down |
| Walk and stretch |
| BODY WEIGHT PULL UPS |
| Reps : |
MAX |
Sets : |
3 |
Intensity : |
>80% |
| Tempo : |
201 |
Rest : |
ALT |
Duration : |
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Preparation :
- Place hands on pull-up bar with palms facing forward.
- Your grip width should be at least shoulder width apart with entire body hanging straight down.
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Movement :
- From the start position, draw your belly button inward toward your spine.
- Maintaining optimum spinal alignment, in a controlled manner, pull your body upward. The shoulder blades should move downward and in while the arms follow.
- Only move as far as you can control core stability and return to the start position.
- The return motion must include shoulder girdle upward rotation and elevation under CONTROL. Note: The return motion should be stopped just before the muscles relax.
- Do not allow head to “jet” forward.
- Relax arms as much as possible, placing the emphasis on back muscles.
- Do not round back!
- Common mistakes to avoid: Raising the legs to help start the pulling motion, rotating the shoulders forward, hunching up the shoulders by the ears (indicating possible weakness in lower-mid shoulder girdle musculature), arching low back and rocking body.
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| HANGING KNEE RAISE |
| Reps : |
20 |
Sets : |
3 |
Intensity : |
>80% |
| Tempo : |
201 |
Rest : |
ALT |
Duration : |
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Preparation :
In the Roman Chair support body weight forearms and elbows. Start with back snug against back support and brace abdominals |
| Movement : 1. Lift knees as high as possible towards chest and exhale 2. Lower knees with control only 3/4 of the way down (whilst inhaling) and repeat lift. | |
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| CHEST PRESS - ON BENCH WITH BARBELL |
| Reps : |
10 |
Sets : |
3 |
Intensity : |
>80% |
| Tempo : |
201 |
Rest : |
ALT |
Duration : |
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Preparation :
- Lay flat on the bench with abdomen drawn in, feet flat on floor and toes pointing straight ahead.
- Grasp the bar with your hands slightly wider than shoulder width apart.
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Movement :
- Slowly lower the bar towards your chest by flexing elbows and retracting and depressing shoulder blades.
- Avoid letting the back arch and/or head jutting forward.
- Press the bar back up extending arms and contracting chest until elbows are fully extended.
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| JUMP LUNGE |
| Reps : |
20 |
Sets : |
3 |
Intensity : |
>80% |
| Tempo : |
201 |
Rest : |
ALT |
Duration : |
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| STANDING ALTERNATE DUMBBELL CURL |
| Reps : |
12 |
Sets : |
3 |
Intensity : |
>80% |
| Tempo : |
201 |
Rest : |
ALT |
Duration : |
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Preparation :
In Standing position holding two dumbbells. |
| Movement : 1. Curl one dumbell up to chest height and flex bicep and lower, 2. Then curl other dumbell up to chest height and lower | |
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| SQUAT TO 2 ARM DB PRESS |
| Reps : |
10 |
Sets : |
3 |
Intensity : |
>80% |
| Tempo : |
201 |
Rest : |
ALT |
Duration : |
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Preparation :
- Begin with feet shoulder width apart with feet pointing straight ahead and knees over 2nd & 3rd toes.
- Hold dumbbells at chest level with palms facing body.
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Movement :
- Perform a ¾ squat keeping lower extremity in proper alignment.
- Before any compensation occurs, activate glutes and stand to a fully upright position.
- Once stabilized, press the dumbbells overhead until both arms are fully extended with palms facing away.
- Slowly return the dumbbells back to chest and repeat.
- Progressions: Alt Arm, I Arm.
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Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded. |
| © Copyright 2009 All rights reserved | | |
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| Preferably Perform Beginner fitness # 1 and # 2 before # 3. This one is getting towards intermediate. |
Warm Up |
| Warm-up by doing the pre-weights cardio and then 5 minutes of stretching |
Cardio Program |
| Activity |
Intensity |
Duration |
Comments |
| Elliptical |
70 - 80% |
10 - 20 minutes |
before weights |
| Elliptical |
70 - 80% |
10 - 20 minutes |
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Summary Of Program |
| Activity |
Type |
Sets |
Reps |
Duration |
Tempo |
Intensity |
Rest |
| Squat - Prisoner |
Exercise |
2 - 3 |
15 - 20 |
|
202 |
75% |
ALT A |
| Walking Lunge |
Exercise |
2 - 3 |
15 - 20 |
|
202 |
75% |
ALT A |
| Step Up |
Exercise |
2 - 3 |
15 - 20 |
|
202 |
75% |
ALT A |
| Lat Pull Down |
Exercise |
2 - 3 |
15 - 20 |
|
202 |
75% |
ALT B |
| Row - Bent Over With Barbell |
Exercise |
2 - 3 |
15 - 20 |
|
202 |
75% |
ALT B |
| Push Up - Hands on SB |
Exercise |
2 - 3 |
15 - 20 |
|
202 |
75% |
ALT B |
| Squat, Curl To Overhead Press |
Exercise |
2 - 3 |
15 - 20 |
|
202 |
75% |
ALT C |
| Abdominal Crunch - On SB |
Exercise |
2 - 3 |
15 - 20 |
|
202 |
75% |
ALT C | |
Cool Down |
| Post-weights cardio and 5 minutes stretches |
| SQUAT - PRISONER |
| Reps : |
15 - 20 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
ALT A |
Duration : |
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Preparation :
- Stand in proper alignment , at shoulder width, with hands behind the head, fingers interlocked (DO NOT PRESS INTO THE HEAD/NECK).
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Movement :
- Draw your belly button inward toward your spine.
- Allow yourself to lower to a squat position under control without compensation.
- Extend your hips, knees and ankles to a standing position.
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| WALKING LUNGE |
| Reps : |
15 - 20 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
ALT A |
Duration : |
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Preparation :
1. Like forward lunge but keep travelling forward. |
| Movement : 2. Step forward and drop hips into split squat position 3. Step forward to retun to standing position 4. Step forward onto alternate legs | |
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| STEP UP |
| Reps : |
15 - 20 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
ALT A |
Duration : |
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Preparation :
- Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
- Activate core with proper drawing in and pelvic floor contraction.
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Movement :
- Position feet shoulder width apart, pointing straight ahead.
- Choose a step or bench that is a comfortable height to step up on.
- Step forward with one foot onto the bench or step.
- In a simultaneous motion, step up and “pick up” your hips on the opposite side as your step leg.
- Step down backwards with the same technique of holding the HIPS LEVEL
- TRAINERS: watch the hips (to ensure frontal plane stability), and ensure that NO pronation distortion occurs anywhere in the kinetic chain.
- Progression: When technique is mastered load can be added – dumbbell, then cables, then tubing.
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| LAT PULL DOWN |
| Reps : |
15 - 20 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
ALT B |
Duration : |
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Preparation :
- Place hands on bar at a grip width that will allow the wrists to be perpendicular to the bar when the elbows are at 90 degrees.
- Lean back just enough so that the bar descends in front of you (NOTE: This will vary from machine to machine).
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Movement :
- From the start position, draw your belly button inward toward your spine.
- Maintaining optimum spinal alignment, SLOWLY start to pull the shoulder girdle downward. While the shoulder blades continue to move downward, the arms should follow.
- The return motion must include shoulder girdle upward rotation and elevation. Motion should be stopped just before the muscles relax.
- Do not allow head to “jet” forward.
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| ROW - BENT OVER WITH BARBELL |
| Reps : |
15 - 20 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
ALT B |
Duration : |
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Preparation :
- Stand with feet shoulder width apart over the bar, flex at the hip and slightly at the knees.
- Take a grip width that allows the forearms to be perpendicular to the bar when the elbows are flexed at 90 degrees.
- Maintain neutral spine and head position.
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Movement :
- Assume a 60-45 degree bent-over position (commonly known as a functional stance).
- Maintaining optimal posture, pull the bar toward your chest (focus on retraction of scapulae). Focus on generating movement from your core instead of just pulling with your arms.
- Return to the start position and repeat movement.
- Lower bar at desired REP TEMPO.
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| PUSH UP - HANDS ON SB |
| Reps : |
15 - 20 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
ALT B |
Duration : |
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Preparation :
- Start by lying face down on the ball.
- Slowly roll forward leaving shins on the ball and place hands in a comfortable position on the floor.
- Lift your hips up until they are in line with your knees and shoulders.
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Movement :
- Brace the spine by contracting the abdominal wall.
- Squeeze the glutes.
- Perform push up while maintaining back stability (do not allow low back to sag).
- Perform repetitions SLOWLY (4-2-2) to enhance stabilization strength.
- Only move as far as you can maintain balance and core stability.
- Do not allow knees to "jet" forward.
- The pelvis should remain stable throughout the entire exercise.
- Maintain glute activity throughout the entire exercise.
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| SQUAT, CURL TO OVERHEAD PRESS |
| Reps : |
15 - 20 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
ALT C |
Duration : |
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Preparation :
- Perform drawing in and pelvis floor contractions.
- Begin with shoulder blades retracted and depressed, good stability through the abdominal complex, and neutral spine angles.
- Hold the dumbbell by your side with the palm facing your thighs.
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Movement :
- Take a deep diaphragmatic breath.
- Initiate the squat with triple flexion in the legs (at hips, knees and ankles), remember to keep the shoulder blades down and together.
- Squat down ONLY as deep as you can control with good form (Trainers: if client can squat down past 90 degrees with no compensations and have no orthopedic restrictions, then encourage it!).
- As you squat back up to a standing position, breathe out.
- Once standing, maintain proper alignment, bicep curl the dumbbells to the shoulders and perform a shoulder press.
- Slowly reverse the arm action and return arms to the side of your body.
- This completes one repetition.
- Other progression: Inertia progression – dumbbells, to cables, to tubing.
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| ABDOMINAL CRUNCH - ON SB |
| Reps : |
15 - 20 |
Sets : |
2 - 3 |
Intensity : |
75% |
| Tempo : |
202 |
Rest : |
ALT C |
Duration : |
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Preparation :
- Slowly roll down the ball while comfortably placing your shoulders on the ball with both feet STRAIGHT AHEAD.
- Place hands on the side of head. Do not hold and carry the head!
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Movement :
- Draw your lower abdomen inward toward your spine before initiating the movement.
- While maintaining the draw-in maneuver, curl the entire spine up starting from the cervical region.
- While still maintaining the draw-in maneuver, lower slowly as far as you can control.
- Repeat recommended repetitions.
- The chin should be tucked toward the chest throughout the movement.
- Experiment with different arm positions to vary the level of difficulty.
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Important Disclaimer:
No express or implied warranty (whether of merchantability, fitness for a particular purpose, or otherwise) or other guaranty is made as to the accuracy or completeness of any of the information or content contained in any of the pages in this web site or otherwise provided by personal training on the net. No responsibility is accepted and all responsibility is hereby disclaimed for any loss or damage suffered as a result of the use or misuse of any information or content or any reliance thereon. It is the responsibility of all users of this website to satisfy themselves as to the medical and physical condition of themselves and their clients in determining whether or not to use or adapt the information or content provided in each circumstance. Notwithstanding the medical or physical condition of each user, no responsibility or liability is accepted and all responsibility and liability is hereby disclaimed for any loss or damage suffered by any person as a result of the use or misuse of any of the information or content in this website, and any and all liability for incidental and consequential damages is hereby expressly excluded. |
| © Copyright 2009 All rights reserved | | | |
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