Monday, January 7, 2013

Classic Workout: 01/07/2012

Workout of the Day is an oldy, but a goody. This workout dates back a couple years, but is one of my most hit workouts on my blog, so I thought that I would bring it back. 

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)

  • 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

  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

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

  • ·         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
171 x 0.65 = 110.9 or 111
Pick the closest weight. Obviously 111 doesn’t exist, so lift 110

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