Description
Perform all weighted exercises 5x5 and perform all body weight exercises 3xF(Failure).
Exercise Routine
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Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes...Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a Belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
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Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest o...Raise barbell to your chest with your hands shoulder width apart. Lock your legs and hips. Keep your elbows in, slightly under your bar. Press bar to arm's length overhead. Lower to your upper chest or chin (depending on what is comfortable). Some experts believe lowering the bar to your chest is too low and strains the shoulders too much. Can also be done seated or with dumbbells. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
Set 4: 5 reps
Set 5: 5 reps
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Stand in front of the barbell with your feet about shoulder width apart and your feet pointed straight ahead (or slightly turned out).
At this point your legs should be just a f...Stand in front of the barbell with your feet about shoulder width apart and your feet pointed straight ahead (or slightly turned out).
At this point your legs should be just a few inches away from the bar.
Bend over and grasp the bar, while keeping your eyes facing straight out in front of you (or even a little upwards). While keeping your arms fully extended towards the ground, stand up with the barbell. The bar will be traveling very close to your shins, so be careful not to scrape or hit them.
While lifting the barbell, your hips and shoulder should rise simultaneously. Your spine should remain in a neutral position. At the top of the squat, you should be standing straight up.
Warning: This exercise can be especially dangerous when done with poor form. If you are a novice, then only perform this exercise under proper supervision. (less)
Routine:
Set 1: 5 reps
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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 ...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. Exercise description by Bodybuilding.com (less)
Routine:
Not available
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Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this positi...Lying face down on the floor tuck your toes into the ground and place your elbows on the ground to the side of your body. Keeping a tight stomach raise your body up off the ground and hold this position. Exercise description and photo by Michael Diebler. (less)
Routine:
Not available
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