Focus Fitness Newsletter

Super Sixes Workout # 1 Strength and Muscle

Super Sixes
Program Template
Trainer : Ryan Fraser

Introduction

Advanced Strength + Muscle + Fitness

Warm Up

Rower 1000m @ 60%

Summary Of Program

Activity	Type	Sets	Reps	Duration	Tempo	Intensity	Rest
Squat - Back w/ Barbell	Exercise	3	6	N/A	201	>90%	ALT
Pull Up	Exercise	3	6	N/A	201	>90%	ALT
Chest Press - On Bench With DB	Exercise	3	6	N/A	201	>90%	ALT
Row - Bent Over 1 Arm (On Bench)	Exercise	3	6	N/A	201	>90%	ALT
Squat to 2 Arm DB Press	Exercise	3	6	N/A	201	>90%	ALT
Bicep Curl - Squat	Exercise	3	6	N/A	201	>90%	ALT
Dips - Bodyweight	Exercise	3	6	N/A	201	>90%	ALT
Abdominal Crunch - On SB	Exercise	3	6	N/A	201	>90%	ALT

Cool Down

Stretch

SQUAT - BACK W/ BARBELL

Reps :	6	Sets :	3	Intensity :	>90%
Tempo :	201	Rest :	ALT

Preparation :

Feet may be placed around shoulder width or SLIGHTLY wider, with minimal external rotation. (NOTE: The wider the stance [abduction], the more external rotation of the feet is required to maintain alignment at the knees).
Place bar comfortably on the upper back.
DON’T BE AFRAID TO USE A BAR PAD!

Movement :

From the start position, draw your belly button inward toward your spine.
Maintaining tone in the deep abdominal musculature, descend slowly by bending at the knees and hips.
During the descent, maintain weight distribution between the mid-foot and heels. Do not allow the feet to cave inward or shift outward.
While maintaining tone in the lower abdomen and optimal kinetic chain alignment, “drive” through the feet extending the ankle, knee and hip joints while your weight is evenly distributed between heels and mid-foot. Do not allow body weight to shift toward the toes.
The knees should track over the second and third toe.
Perform downward reps slowly and concentrate on the eccentric (descent) and the isometric (squat position) alignment of your body.
Descend as far as you can control. Partial squats should progress to full squats as neuromuscular efficiency improves.

PULL UP

Reps :	6	Sets :	3	Intensity :	>90%
Tempo :	201	Rest :	ALT

Preparation :

Grasp bar overhead at a width that will allow for the forearms to be perpendicular to the bar when the elbows are flexed at 90 degrees.
Maintain a neutral spine from head to toe, AVOID SWINGING LEGS/TORSO!

Movement :

Pull body upward as far as neutral in the shoulder girdle (as well as the rest of the spine), can be maintained. (NOTE: This may mean NOT pulling the chin past the bar!)
Lower at desired REP TEMPO.

CHEST PRESS - ON BENCH WITH DB

Reps :	6	Sets :	3	Intensity :	>90%
Tempo :	201	Rest :	ALT

Preparation :

Sit on bench with two dumbbells.
Position your feet straight-ahead and slowly lie on bench with proper posture (neutral spinal curvature).
Position dumbbells perpendicular to ceiling (straight up).

Movement :

Brace the spine by drawing your navel towards the spine and squeezing the glutes. Pelvis should remain stable throughout the entire exercise.
Slowly lower the weight, maintaining the wrist position over the elbows.
Only move as far as you can maintain balance and core stability.
Perform repetitions SLOWLY to enhance stabilization strength.
It is important NOT to let your back arch at any time during the movement.
Keep feet pointing straight ahead.

ROW - BENT OVER 1 ARM (ON BENCH)

Reps :	6	Sets :	3	Intensity :	>90%
Tempo :	201	Rest :	ALT

Preparation :

With one knee and arm on a bench, achieved neutral spine, neck, and head.
Grasp dumbbell.

Movement :

From the start position, draw your belly button inward toward your spine.
Maintaining optimal spinal alignment, slowly pull the dumbbell up toward the ceiling.
Slowly lower dumbbell.
Repeat movement sequence for recommended repetitions.
Do not generate movement from arms and or shoulders. The movement should originate from your core.
Do not round back.

SQUAT TO 2 ARM DB PRESS

Reps :	6	Sets :	3	Intensity :	>90%
Tempo :	201	Rest :	ALT

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.

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.

BICEP CURL - SQUAT

Reps :	6	Sets :	3	Intensity :	>90%
Tempo :	201	Rest :	ALT

Preparation :

Maintain good posture with shoulder blades retracted and depressed and good stability through the abdominal complex
Initiate a thorough dynamic warm up prior to starting this exercise, this engages the nervous system.
Ensure that the client is proficient at a ‘standing bicep curl’ and ‘squats’ before prescribing this exercise

Movement :

This movement involves a squat and dumbbell bicep curl
Start with the feet shoulder width apart, pointing straight ahead, hands to the side (as shown)
You may find that in time you will be ‘stronger’ at this progression than a normal ‘standing bicep curl’
Initiate the movement with a squat … the hands swing back slightly to ‘load’
Accelerate through the squat and generate momentum
Use this momentum and summate these forces into the bicep curl (as shown)
Simultaneously lower the weight while returning into a squat
Let this movement flow (in other words – let the leg drive transfer energy into the arm)

DIPS - BODYWEIGHT

Reps :	6	Sets :	3	Intensity :	>90%
Tempo :	201	Rest :	ALT

Preparation :

Support your bodyweight at arm’s length on the parallel bars.
Position body so your head is up over your shoulders, shoulders in line with hips.

Movement :

From the start position, draw your belly button inward toward your spine.
Maintaining optimal alignment, bend elbows and lower your body SLOWLY.
Then in a controlled manner, straighten the elbows and “drive” the shoulder girdle downward while returning to the starting position.
Perform recommended repetitions.
Depth should NEVER exceed the active range of motion available for shoulder extension.
To reduce stress to the shoulders, flex the knees and hips by drawing the knees up to the chest. This will alter the COG (center of gravity), placing the body in a position where there will not be as much shoulder extension required for the movement.

ABDOMINAL CRUNCH - ON SB

Reps :	6	Sets :	3	Intensity :	>90%
Tempo :	201	Rest :	ALT

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!

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.

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.

Focus Locations

Get started today

We are a small friendly gym with a big focus on helping people with their health and fitness goals! At Focus – we’ll put your fitness first. Our comprehensive approach using motivation, gym training and nutrition gets better results than the normal big gym jungles and personal training studios!

Too many people go to big gyms - sign up and get forgotten! Our Personal Trainer Gym provides support and results not just facilities. At Focus we’ll remember your name and goals and help you enjoy better health, fitness and life!

Another great thing about Focus is you will feel comfortable in our gym. Our members are just normal people like you – from Bella Vista, Castle Hill, Baulkham Hills, Norwest, Glenwood, Kellyville, Kellyville Ridge and the Hills district. Whether your goal is fat loss, strength and muscle or better health, energy and fitness you can be confident you will fit in at Focus Gym.

Focus Health and Fitness – Personal Training Gym, Boot Camp & Personal Trainers - are located in the Nexus building at Norwest Business Park (opposite the Norwest Crowne Plaza) just off Norwest Boulevarde, B1 4 Columbia Court, Baulkham hills, Sydney, NSW, 2153. We are the central personal trainer gym, boot camp, personal trainers, pilates and fitness gym to baulkham hills, Castle hill and the hills district and just a skip and jump from anywhere in Norwest, Castle Hill, Bella Vista, Baulkham Hills, Kellyville, Kellyville Ridge, Glenwood, Kings Langley, castle hill and the hills district. Our members come from all over Sydney and often pass other gyms to get to Focus Personal Trainers Gym - Norwest. We also run regular boot camp & hills biggest loser competitions for weight loss, fat loss and the obese. Whether your goal is fat loss, strength and muscle or better health, energy and fitness you can be confident you will fit in at focus health and fitness. At Focus - we put your fitness first.