Wednesday, February 29, 2012

Workout of the Day

If you like to focus on working out your pectorals and triceps then today's workout is for you. Hopefully, you will learn a new exercise or figure out a way to determine your lifting range for an exercise.

Equipment needed:

  1. Dumbbells
  2. Dip bar
  3. Tricep rope attachment for cable machine
  4. Two handle attachments for cable machine 
  5. Flat bench
  6. Incline bench (with wheels if possible)
Exercises:




  • Around the worlds (think snow angels for this one)
    • Select your dumbbell weight - lighter is better (trust me)
    • Lay your back against a flat bench
    • Start with the weight down by your hips and your arms straight
    • Keeping your arms parallel to the ground bring the weight up over your head
    • Return to the starting position

  • Bench dip or regular dip
    • Place your butt and hands at the edge of a bench
    • Place your feet on a chair or bench in front of you
    • Lift yourself off of the bench so that your butt hangs off the bench
    • Lower yourself so that your elbow bend and lower your butt towards the ground
    • Do not bend more than 90 degrees at the elbow
    • Press yourself back up 

  • Dumbbell incline bench press
    • Best done with the bench set at a 45 degree angle
    • Select your dumbbell weight
    • Start with your elbows bent at 90 degrees and arms out to the side
    • Elbows should not go lower than the bench
    • Press the weights up towards the ceiling and return to starting position

  • Tricep rope push-down
    • Attach tricep rope to a cable machine (use the highest setting)
    • Select your proper weight
    • Grab the rope with both hands
    • Pull the rope down towards the ground
    • Return to starting position

  • Cable incline fly
    • Best done with the bench set at 45 degrees
    • Attach handle grips to the lowest setting on a cable machine
    • Select your proper weight
    • Grab the handles 
    • Maintain a slight bend at the elbows with your arms out at your side
    • Make sure that your arms do not fall below the bench
    • Bring your handle grips together
    • Return to starting position
 
  • Dumbbell lying tricep extension
    • Select your dumbbell weight - you only need one for this
    • Lay with your back on the bench
    • Holding the weight vertical place your hands on the bottom of the upper weight plate
    • Bring the weight over your head until your elbow are over your head
    • Bend at the elbows lowering the weight even further towards the ground -starting position
    • Straighten the elbows as you bring the weight overhead and above your chest
    • Lower to starting position

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  I think that sets and reps should be determined by your goal. So here are some ideas that might help you to decide your numbers. 

Do 3-5 sets of each exercise

I will not give you your reps #, but you should perform enough reps for each set that your muscles near fatigue or fatigue. Numbers can be so vague.

  • Endurance training = high reps 12 - ?
  • Strength training = low reps 3 - 6
  • Hypertrophy training = medium reps 6 - 12 

Rest for 30 - 60 sec in between sets 

Weight amount should be 60% - 85% of your one rep max.

Higher your weight percentage = fewer reps (strength & hypertrophy training).

  • Want to bulk up then hypertrophy training is for you


Lower weight percentage = higher reps (endurance training).

  • Don't want to bulk up then endurance training is for you.
  • Don't worry, you can still that beautiful muscle tone that we all find attractive
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Use the following formula to determine your one rep max. Knowing your 1RM can be very helpful in developing your weight training regimen. 


1RM (Rep Max) formula: Use this math formula to determine what your one rep max is for each of the above exercises: This will help determine what amount you should lift. When lifting to determine your 1 RM follow these steps.

  • ·        Lift what think you can lift in ten reps, but keep going until you are tired or can’t lift anymore
  • ·         Rest for 3-4 minutes
  • ·         Increase the weight and aim for ten reps, but keep going until you are tired or can’t lift anymore
  • ·         Rest for 3-4 minutes
  • ·         Increase the weight and aim for ten reps, but keep going until you are tired or can’t lift anymore
  • ·         Repeat the above steps until only ten or fewer reps can be achieved

·       
  Then use the formula below to determine your 1 RM
Weight lifted = amount of weight you lifted for that set (wt)
# of reps =  amount of reps you lifted for that set (reps)

1RM= (wt x reps x 0.033) + wt

Example:
  • ·         1RM = (135 x 8x 0.033) + 135
  • ·         1RM = 35.64 + 135
  • ·         1RM = 170.64 or 171


Once you have determined your 1 RM you need to determine your weight percentage for your exercise.
Assume that 65% is the percentage of your 1RM that you are to lift.

1RM x RM% = Desired weight
Example:
·         
171 x 0.65 = 110.9 or 111
Pick the closest weight. Obviously 111 doesn’t exist, so lift 110.

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