Description
Exercises that have 5 sets contain 2 warm up sets. Set 1 and 2 are where these warm up sets should occur. Set 1 weight should be approximately 50% of your max liftable weight. Set 2 weight should be approximately 75% of your max liftable weight.
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: 12 x 0 lb
Set 2: 8 x 0 lb
Set 3: 6 x 0 lb
Set 4: 6 x 0 lb
Set 5: 6 x 0 lb
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Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floo...Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floor but do not let plates touch. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don't touch the floor) or with dumbbells. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 6 x 0 lb
Set 2: 6 x 0 lb
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Follow the directions on the seated leg curl machine. Exercise description by Bodybuilding.comFollow the directions on the seated leg curl machine. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 6 x 0 lb
Set 2: 6 x 0 lb
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Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position. Hold your legs parallel to the floor using your abs to hold t...Lie on your back on a decline bench and hold on to the top of the bench with both hands. Don't let your body slip down from this position. Hold your legs parallel to the floor using your abs to hold them there. Keep your knees and feet together. Slowly contract your abs, focusing on bring your pelvis up and in towards your chest Let your abs do the work! Slowly lower your pelvis to the starting position, keeping constant tension on the abs. Don't arch your back inwards while you are at the down position! Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 12 x 0 lb
Set 2: 12 x 0 lb
Set 3: 12 x 0 lb
Set 4: 12 x 0 lb
Set 5: 12 x 0 lb
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Using a decline bench, position yourself with your feet locked in at the top. Your upper body should be raised off the bench so that you have to contract your abs just to stay in place. Place your han...Using a decline bench, position yourself with your feet locked in at the top. Your upper body should be raised off the bench so that you have to contract your abs just to stay in place. Place your hands on each side of your head, over your heads. Don't lock your fingers! Raise your body slowly while you contract your abs. Crunch up until your elbows are on either side of your thighs. Hold and flex your abs, then slowly lower your body back to the starting position. Don't lower your body all the way down the to bench! If you can, hold a weight plate across your chest for added resistance. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 12 x 0 lb
Set 2: 12 x 0 lb
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