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)

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