Chest Workout!

For chest focus on lifting heavy weight and low reps in order to progressively overload the muscles and reap strength gains.

This workout is all about lifting heavy with mass-building compound exercises. Reps fall in the 4-6 or 6-8 range; for those accustomed to doing sets of 8-12, this means going heavier than normal.

Remember, form remains key.

EXERCISE 1

INCLINE BARBELL BENCH PRESS

Start with 2 warm up sets;

Working set: 4 sets, 4-6 reps

You'll need: Bench, Barbell

EXERCISE 2

FLAT BARBELL/DUMBBELL BENCH PRESS

Working set: 4 sets, 4-6 reps

You'll need: Bench, Barbell

 

EXERCISE 3

CLOSE GRIP BENCH PRESS

Working set: 4 sets, 6-8 reps

You'll need: Bench, Barbell

EXERCISE 4

CABLE FLYES

Working set: 4 sets, 6-8 reps

You'll need: Pulley Machine

EXERCISE 5

Dips

Working set: 3 sets, 6-10 reps

You'll need: Dip Station (can also be done on any surface with a corner!)

 

 

Back Workout!

Get a complete back workout with this selection of back exercises that attack every muscle group. 

Dumbbell Concentration Curl

This isolation exercise allows you to control the range, speed, and alignment of the movement. It works mainly the biceps, bra- chialis, and brachioradialis.

Sit on a bench. Hold a dumbbell with an underhand grip and rest your elbow on the inner side of your thigh:

- Inhale and curl the dumbbell

- Exhale as you complete the movement 

Incline Dumbbell Flyes

Never perform this movement with heavy weight. This exercise isolates the pectorals (particularly the upper part).  

Lie on an incline bench set at an angle between 45 and 60 degrees. Hold the dumbbells with your arms extended or slightly bent to lessen the stress on the elbow joint:

- Inhale, then lower the dumbbells until your elbows are at shoulder height - Raise the dumbbells while exhaling 

Incline Barbell Press

This exercise works the upper pectorals, anterior deltoids, and triceps. 

Lie on an incline bench set at an angle ranging between 45 and 60 degrees. Take an overhand grip on the barbell with your hands more than shoulder-width apart:

- Inhale and lower the barbell until it reaches your jugular notch (upper chest at the base of your neck)

- Press the bar back up to straight arms length, exhaling as you complete the movement 

Dumbbell Press

This exercise is similar to the barbell bench press except that the longer range of motion inhe- rently possible with dumbbells helps to stretch the pectoralis major. The triceps and anterior deltoids are also involved.

Lie flat on the bench with your feet on the floor for stability, your arms extended upward, and your hands facing in toward each other holding the dumbbells:

- Inhale and lower the dumbbells to chest level, bending your elbows and rotating your forearms to bring your hands in pronation

- Press the dumbbells back up and do an isometric contrac- tion to isolate the stress on the upper pectorals; exhale as you complete the movement 

Cable Flyes

This is an excellent exercise for the pectorals. You can vary the tilt of your torso and the angle of your arms to stress the entire pectoralis major. 

Stand with your feet slightly spread, your body slightly forward, and your elbows slightly bent. Hold the handles with your arms spread:

-Inhale and press the cable handles forward until your hands touch

- Exhale as you complete the contraction 

Definitive Guide to Bench Press

This exercise focuses on the pectorals and places secondary emphasis on the triceps. 

Lie on your back on a flat bench. Keep your buttocks in contact with the bench and your feet flat on the floor:

- Take an overhand grip on the barbell with your hands more than shoulder-width apart

- Inhale and slowly lower the barbell until it reaches your chest

- Pressthe weight back up, exhaling as you complete the movement 

Tricep Workout!

Follow our Complete Arm Workout for a detailed workout - http://www.optimalstrengthperformance.com/2014/12/complete-arm-training-guide.html

Leg Workout!

Your legs represent the largest muscles in your body so should never be negelected. All of us need good leg development for a complete body, no matter who you are. Aside from looking good, well developed legs will help you in just about any sport since they are an integral source of power. In addition to amazing strength ability, the legs also have lots of endurance. Think about all the times you call upon your leg muscles: walking from place to place, up and down stairs, dancing in a club, driving, bending down, getting up, getting out of bed, playing sports etc.
 

EXERCISE 1

BARBELL SQUAT

Start with 2 warm up sets;

Working set: 4 sets, 4-6 reps

You’ll need: Squat rack, Barbell

Form is key! - For a detailed analysis and walk through of correct form of Barbell Squat click here.

EXERCISE 2

LEG PRESS

Start with 1/2 warm up sets;

Working set: 4 sets, 4-6 reps

You’ll need: Leg press

Form is key! - For a detailed analysis and walk through of correct form of the Leg Press click here.

EXERCISE 3

LEG EXTENSIONS

Working set: 4 sets, 6-10 reps

You’ll need: Leg extension machine.

Form is key! - For a detailed analysis and walk through of correct form of Leg extensions click here.

EXERCISE 4

HAMSTRING CURLS

Start with 1 warm up set;

Working set: 4 sets, 6-8 reps

You’ll need: Hamstring Curl Machine

Form is key! - For a detailed analysis and walk through of correct form of Hamstring Curls click here.

EXERCISE 5

CALF RAISES

Working set: 4 sets, 10-12 reps

You’ll need: A raised edge or a Calf Raise machine

Form is key! - For a detailed analysis and walk through of correct form of Calf Raises click here.

WHERE ARE DEADLIFTS YOU ASK? - Don't worry - They made an appearance in our Ultimate Back Workout!

Let us know how you do. We do highly recommend that you check out the advice for form, shared in links on this article. Proper form not only reduces the risk of injury but also activates the desired muscles more!

Abdominal Workout!

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Dumbbell Front Raise Anatomy

This exercise places primary emphasis on the anterior deltoids and upper pectorals and, to a lesser extent, on the middle deltoids.

Stand with your feet slightly apart. Hold the dumbbells with your palms down (overhand grip), resting the dumbbells on your thighs or slightly to your sides:

- Inhale and alternate sides, raising the dumbbells forward to shoulder height

- Exhale as you complete the movement

Complete Arm Training Guide!

This is a strength training program. For all exercises do 4 sets. In each set do 4-6 reps, using a weight which is heavy for you. Do NOT compromise form in order to move up a weight. When you get 4 sets of 6, move up in weight.

Go to the bottom of the post for the finished workout.

Biceps - 

Barbell Curl - Standing. Keep your back straight and take an underhand grip on the bar with your hands slightly more than

shoulder-width apart: 

- Inhale, then curl the barbell

- Contract the gluteal, abdominal and back muscles isometrically to avoid torso swing

- Exhale as you complete the movement

Dumbbell Curl - Sit on a bench holding a dumbbell in each hand with your palms facing inward:

- Inhale and raise one arm at a time, turning the palm up

 - Raise your elbow to continue curling the dumbbell

-Don't swing as you raise your arm

Hammer Curl - Stand or sit. Grasp a dumbbell in each hand with your palms facing inward:

- Inhale and curl the dumbbells to your shoulders,

  either simultaneously or alternately

 - Exhale as you complete the movement

This is the best exercise for the brachioradialis. It also works the biceps.

Concentration Curl - Sit on a bench. Hold a dumbbell with an underhand grip and rest

your elbow on the inner side of your thigh: 

- Inhale and curl the dumbbell

- Exhale as you complete the movement

This isolation exercise allows you to control the range, speed,

and alignment of the movement. It works mainly the biceps, brachialis, and brachioradialis.

Reverse Curl - Stand with your feet slightly apart and your arms straight, using an overhand grip (thumbs toward each other): 

- Inhale and curl the bar 

- Exhale as you complete the movement 

This exercise works the extensors of the wrist and fingers. It works the brachioradialis, brachialis, and, to a lesser degree, the biceps.

Preacher Curl - Stand or sit with your arms resting on the bench: 

- Inhale and curl the bar

- Exhale as you complete the movement

Triceps - 

Triceps Pushdown - Stand facing the machine with your hands on the bar and your elbows against your sides: 

- Inhale and straighten your arms, but don't separate

your elbows from your sides

- Exhale as you complete the movement

This isolation exercise works the triceps and the anconeus.

You can perform an effective variation of this movement

with a rope instead of the bar to work the lateral head of

the triceps more intensely. 

Lying Triceps Extension - Lie on a flat bench holding a dumbbell in each hand (can also be done with a bar) with your arms extended straight up from your shoulders:

- Inhale and slowly bend your arms

- Return to the starting position, exhaling as you complete the movement

Triceps Kickback - Stand with your knees slightly flexed, bending forward at the waist, and keeping your back straight. Press your upper arm against your side. Bend your arm at a 90-degree angle: 

- Inhale and straighten your arm 

- Exhale as you complete the movement

Arm workout - 

Functional warm up. 

Bicep Curls - 4 sets, 4-6 reps

Hammer Curls - 4 sets, 4-6 reps

Concentration Curls - 4 sets, 4-6 reps

Bicep Curls (sitting on a bench) - 3 sets, to failure each time

Lying Triceps Extension - 4 sets, 4-6 reps

Triceps Pushdown - 4 sets, 4-6 reps

Triceps Kickback - 4 sets, 4-6 reps

Dips - 3 sets, 12 reps per set (or as many as you can do)

Dumbbell Front Raises!

This exercise works the anterior deltoids as well as the upper pectorals and the short head of the biceps.

Execution -

 Stand with your feet slightly spread. Keep your back straight and your abdominals contracted. Hold the dumbbell, palms facing in, with your hands overlapping each other. Rest the dumbbell on your thighs with your arms straight: - 

Inhale and raise the dumbbell forward until it reaches shoulder level

- Slowly lower the dumbbell

How to squat: Step by Step

Squats are a must for any serious lifter. But form can be tricky. Read these 4 steps for a detailed guide on how to squat!

Batman Workout!

This is one hell of an ab workout. Guaranteed to leave you sore! Perform each exercise for 10 reps and work up to 10 sets each. If you can do more go until failure!

Killer Bicep Workout!

Complete these exercises when you are training Biceps and your are bound to see significant improvement. For each exercise try to lift heavy with 3-4 sets and 6-8 reps for strength gains.

Follow this link for a detailed arm workout! -  http://www.optimalstrengthperformance.com/2014/12/complete-arm-training-guide.html 

Bent-over Lateral Raise!

This exercise works the entire shoulder area, especially the posterior deltoid. Pinch your shoulder blades together at the end of the movement to include the middle trapezius. 

Stand with your feet spread apart and your knees slightly bent. Bend forward at the waist and keep your back straight. Hold the dumbbells with your elbows slightly bent:

- Inhale and raise the dumbbells to your sides - Exhale as you complete the movement

Tricep Workout!

A great range of tricep exercises. We will be posting details of each exercise on this poster so stay tuned to the blog!

Abdominal Workout

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Try them all!