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Description
Split B - Squat, Military Press, Rows. Program created for STRENGTH, not vanity. Free weight compound exercises to lift for functional and full body strength--NOT isolated muscle strength.
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
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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
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Similar to a bent over row, bend over with back parallel to the floor and knees slightly bent with the weight dead on the ground. Use one explosive and dynamic movement to lift the bar up to the chest...Similar to a bent over row, bend over with back parallel to the floor and knees slightly bent with the weight dead on the ground. Use one explosive and dynamic movement to lift the bar up to the chest then deload completely at the bottom before lifting again. The movement is not completely strict and isolating on the back muscles--it is an explosive compound movement and should involve various muscles including triceps, biceps, back, and to some extent, even hips, however minimal leg assistance should take place. (less)
Routine:
Set 1: 5 reps
Set 2: 5 reps
Set 3: 5 reps
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