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.