Tuesday, November 20, 2007

Workout Before and After Turkey Day

Elliptical - 10 minutes

#1
A. Flat Dumbbell Chest Press (superset with)
B. Push-ups off the bench or floor

3 sets of 20-30 reps

(Exercise Images and Descriptions Provided From Bodybuilding.com)

Dumbbell Bench Press

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor.

Learn More About This Exercise: View Guide


Push-Ups (Close and Wide Hand Positions)

Exercise Data
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Same as the regular Push-Up but with your hands in a close or wide position, to work more of the inner or outer chest.



#2
A. Assisted Pull-ups (superset with)
B. Dumbbell bent-over row

3 sets of 20 - 30 reps

Pullups

Exercise Data
Main Muscle Worked: Lats
Other Muscles Worked: Biceps, Middle Back
Equipment: BodyOnly
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt.


Bent Over Two-Dumbbell Row

Exercise Data
Main Muscle Worked: Middle Back
Other Muscles Worked: Biceps, Lats
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Put your feet close together and grab two dumbbells. Bend forward as far as you can go, so your torso is close to parallel to the floor. Bend your knees slightly and keep your head up and back arched inwards. Hold dumbbells at arm's length straight down. Pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back. Return slowly to starting position. You can also do this with a barbell or with an underhand grip.


#3
A. Dumbbell Squats (superset with)
B. Leg extensions

3 sets of 20 - 30 reps

Dumbbell Squat

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Calves
Equipment: Dumbbell
Mechanics Type: Compound

Video Guide: Windows Media - Real Player

Tips: Stand with your feet at shoulder width apart with your toes and knees slightly pointing outward. Hold dumbbells in your hands with your arms at your sides. Keep your back straight and your head up. Squat down until your thighs are parallel to the floor. Slowly return to the starting position. Can also be done with a barbell on your back instead of dumbbells.


Leg Extensions

Exercise Data
Main Muscle Worked: Quadriceps
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowest part of the shins. Grasp the handles on the machine or the edges of the seat to keep your hips from lifting up as you perform the exercise. Extend your legs until knees are straight, making sure you remain seated flat on the machine. Raise the weight all the way, lock and hold briefly, then slowly lower the weight back to the starting position. Get the full range of motion and feel the muscle being worked during the entire movement. Do not SWING the weight up!


#4

A. Stiff Leg Deadlift or Romanian Deadlift (superset with)
B. Prone Leg Curls

3 sets of 20 - 30 reps

Romanian Deadlift

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: Quadriceps, Calves, Glutes
Equipment: Barbell
Mechanics Type: Compound

Video Guide: Windows Media - MPEG - Video iPod

Tips: Put a barbell in front of you on the ground. Standing on a box if needed, grab the dumbbell with a little wider than shoulder width grip. Bend the knees slightly. The position should be shins vertical, hips back and back straight. Keeping your back completely straight at all times, use your hips to lift the bar. The movement should not be fast but steady and under control. The arms should remain straight. Once you are standing completely straight up, lower the bar by pushing the hips back, only slightly bending the knees, unlike when squatting. Take a deep breath at the start of the movement and keep your chest up. Hold your breath as you lower and exhale as you complete the movement. Start with light weights to get used to it and be careful!


Lying Leg Curls

Exercise Data
Main Muscle Worked: Hamstrings
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support. Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings.


#5
A. Seated Calf Raise (superset with)
B. Standing Calf Raises

2 sets of 20 - 30 reps

Seated Calf Raise

Exercise Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly raise up on your toes as high as you can go. Hold for a moment and return to the starting position. Do not "swing" the weight up using momentum! Repeat.


Standing Dumbbell Calf Raise

Exercise Data
Main Muscle Worked: Calves
Other Muscles Worked: None
Equipment: Dumbbell
Mechanics Type: Isolation

Video Guide: Windows Media - MPEG - Video iPod

Tips: Place a wooden block or something similar on the ground that is at least 2 - 3 inches tall. Grasp a dumbbell in each hand. Position your toes and balls of feet on the block with arches and heels extending off and resting on the floor. Raise your heels by extending ankles as high as possible. Lower heels by bending your ankles until your calves are stretched. Repeat. Keep your knees straight throughout exercise or bend knees slightly only during stretch. Can also be done with a barbell on your back instead.


Elliptical - 20 minutes

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