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Description
Stronglifts 5x5 Beginner 1 Workout B
(Variations included for those with back/shoulder issues)
Squats /Overhead Press/ Deadlifts/ Chin or Pull Ups
or
Front Squats / OHP / Rack Pulls / Chins or Pulls / Prone Bridges
Exercise Routine
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Reduces strain on the lower back, designed for those with back injuries. Similar to a traditional split squat, however your rear leg is resting up on the bench or a chair behind you. Bar position the ...Reduces strain on the lower back, designed for those with back injuries. Similar to a traditional split squat, however your rear leg is resting up on the bench or a chair behind you. Bar position the same for low-bar back squats. Start with the bar and add weight. Alternate legs and do 5x5 per leg. (less)
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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)
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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)
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Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to th...Hold the chin-up bar with a reverse grip (palms facing you) with your hands about 6 to 8 inches apart. Pull yourself up and try to touch either your chin or upper chest to the bar. Return slowly to the starting position. Do NOT swing back and forth! Using this grip works more of your biceps than your back or lats. Exercise image and description by Bodybuilding.com (less)
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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)
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Similar to a isometric push-up hold. Hand shoulder-width apart, feet up, stomach tight hold position for 30 seconds.Similar to a isometric push-up hold. Hand shoulder-width apart, feet up, stomach tight hold position for 30 seconds. (less)
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Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart...Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch. Place your hands lightly on either side of your head keeping your elbows in. Don't lock your fingers behind your head! Push the small of your back down in the floor to isolate your ab muscles. Begin to roll your shoulders off the floor. Continue to push down as hard as you can with your lower back. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. Focus on slow, controlled movement - don't cheat yourself by using momentum! Exercise description by Bodybuilding.com (less)
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