You should perform this workout two times per week on non-consecutive days. Progress the weights only when you can perform all the repetitions with perfect technique.
1. Shrugs 12 Reps
You can use either a barbell or a pair of dumbbells for this exercise. You will shrug your shoulders straight up and as high as possible. Do not roll them forward or backward. Pause at the top before returning to the bottom. You will do 12 repetitions.
2. Squat or Leg Press 20 Reps
Leg Press: You should have the seat set so you can achieve the greatest range of movement without discomfort. You should be using a challenging weight trying to reach 20 reps. The last 3 or 4 should almost seem impossible. When you fail, reduce the weight and finish to 20 reps. You will pause at the top of each movement. The weight should only lightly touch at the bottom of every rep.
Squats: If you are doing barbell squats, do a light warm-up set. You will be shooting for 20 reps. When fatigue sets in and form starts to change, rack the weight and finish off with super slow manual squats. 10 seconds down - 10 seconds up.
3. Leg Extensions 12 Reps
Be very strict with these reps. Pause at the top of each rep then lower the weight slowly. Keep constant tension on the muscles. When you can no longer perform a rep on your own, have your spotter assist you until you can no longer control the weight in the negative phase.
4. BW Leg Raises 20 Reps
Lie on the floor with your hands tucked under your low back. You will start with your chin to you chest and your legs straight and together, 6 inches off the floor. Raise your legs up until they are perpendicular to the floor. Slowly lower your legs back to the starting position, 6 inches off the floor, and repeat.
5. Leg Curl 12 Reps
You may use a machine or manual resistance for this exercise. Set up the machine so that your knee is in line with the axis of rotation of the machine. Curl the weight in under strict control and pause. Lower the weight under control.
6. Calves 30 Reps
You can use a calf raise machine or a leg press. Place the balls of your feet on the apparatus. Raise your heels until you are on your toes. Lower your heels and get a good stretch. Keep your knees locked and straight. When you are no longer able to move your heels you are done.
7. Groin 15 Reps
You can use a machine or do manual resistance. Be sure to teach your partner how to properly spot the exercise. Do 15 reps.
8. Superman 25 Reps
Lie down on the floor on your stomach with your hands under your chin. Raise your thighs and your upper body off the floor at the same time. Briefly pause at the top position and return to the starting position under control.
9. Crunches 100 Reps
Do 100 perfect repetitions. Exhale on top and pause briefly.
10. Bench Press 12 Reps
Pick a weight you know you can get 12 reps with. Focus on doing perfect reps, i.e. not bouncing the bar, keeping your butt on the bench, etc. Add 5 lbs. for the next workout each time you get your 12 reps.
11. Row 12 Reps
You can use DB's or any variation of machine for row, preferably a machine. Be sure to exercise through a full range-of-motion on this exercise (fists to chest at the top, arms fully extended at the bottom). Pause at the top on each rep. You will do 12 reps with a challenging weight. Add 5 lbs. for the next workout each time you get 12.
12. Lateral (Side) Raise 12 Reps
These can be performed manually, with dumbbells or on a lateral raise machine. When done manually or with dumbbells, be sure to keep your arms straight and your palms down. Regardless of the apparatus, always pause at the top of the movement. Start at the bottom with the dumbbells at your sides, not in front of you. This will minimize momentum used on the exercise. Do 12 reps. Add weight in smaller increments if possible.
13. Shoulder Press 12 Reps
This exercise can be done with dumbbells or on a machine. Be sure to have a competent spotter when using dumbbells. When you can get 12 reps, add 2.5 - 5 lbs. for the next workout.
14. Pulldown 12 Reps
Your palms should be facing toward you while doing this exercise. Your hands should be shoulder width or slightly wider on Pulldown. Once you can get 12 or more perfect reps, you may increase the weight. Be sure to sit up straight and pull the bar down to your chest and pause on each rep. You may have to decrease the weight on the second set.
15. Pushups 25+ Reps
You will do as many perfect push-ups as you can until you get to at least 25. If you can do more than 25 get as many as you can. If you can't get 25 take breaks and do as many sets as it takes to get to 25. Record how many reps you get on your first set. Try and better this mark each week.
16. MR External Rotation 15 Reps
You will do 15 reps with each arm on this exercise. Be sure that your spotter knows what they are doing to avoid injury! If available, you may also use a machine or elastic tubing.
17. & 18. Biceps/Triceps 12 Reps
Do a set for each muscle group. There are a variety of exercises that you can do. Have fun with it.
Click here for phase one workcard
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