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Muscle-Building 12-Week Workout: Week 10

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DAY 5: EXPLOSIVE POWER TRAINING - PUSH/PULL EXERCISES FOR CHEST AND BICEPS

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Workout Program Overview
Frequently Asked Questions
What Are Supersets?
Week 1 Workouts
Week 2 Workouts
Week 3 Workouts
Week 4 Workouts
Week 5 Workouts
Week 6 Workouts
Week 7 Workouts
Week 8 Workouts
Week 9 Workouts
Week 10 Workouts
Week 11 Workouts
Week 12 Workouts

WEEK 10, DAY 5 EXERCISE VIDEO DEMOS

WARMUP
Superset	Exercise	Muscles	Weight (Goal)	Set 1 Reps (Goal)	Set 1 Reps (Actual)	Set 2 Reps (Goal)	Set 2 Reps (Actual)	Set 3 Reps (Goal)	Set 3 Reps (Actual)	Set 4 Reps (Goal)	Set 4 Reps (Actual)
	Cable Side Rotators	Shoulders (rotator cuffs)	Light	20 each arm		20 each arm		N/A	N/A	N/A	N/A
	Tube Flys	Chest, Shoulders (rotator cuffs)	N/A	25		25		N/A	N/A	N/A	N/A
	Medicine Ball Chest Passes (2 to 1)	Chest, Shoulders, Triceps	Light	30 secs with 2-handed grip		45 secs with 2-handed grip		30 secs with 1-handed grip		45 secs with 1-handed grip
WORKOUT
Begin Superset
S	Speed Dumbbell Chest Presses	Chest	N/A	12		10		8		N/A	N/A
S	POP Push-ups	Chest, Core	N/A	12		12		12		N/A	N/A
Begin Superset
S	Speed Flat Bench Barbell Presses	Chest, Core	Rep Max	12		12		10		N/A	N/A
S	Speed One-Arm-Hold Push-ups	Chest, Core	Rep Max	12 each arm		12 each arm		12 each arm		N/A	N/A
Begin Superset
S	Gravitron Dips (Chest Focused)	Chest, Core	Rep Max	12		12		12		N/A	N/A
S	Speed Standing Cable Chest Flys	Chest	Rep Max	12		12		12		N/A	N/A
S	Plyometric Clap Push-ups	Chest	N/A	12		12		12		N/A	N/A
	Super Chests	Chest	N/A	20 punches, switch legs at 10; 20 flys, switch legs at 10; 20 push-ups		20 punches, switch legs at 10; 20 flys, switch legs at 10; 20 push-ups		N/A	N/A	N/A	N/A
	Dumbbell 21 Curls	Biceps	Rep Max	21		21		21		N/A	N/A
	Speed Tube-Assisted Dumbbell Curls	Biceps	50% Rep Max	12		12		12		N/A	N/A
Begin Superset
S	Standing Barbell Curls	Biceps	Rep Max	12		12		12		N/A	N/A
S	Incline Dumbbell Curls	Biceps	Rep Max	12		12		12		N/A	N/A
	Speed Tube Curls	Biceps	N/A	15		15		15		N/A	N/A
	Stability Ball Pike-ups	Abdominals	N/A	20		20		N/A	N/A	N/A	N/A
	Speed Decline Situps	Abdominals	N/A	20		20		N/A	N/A	N/A	N/A
	V Situps with Heels on Wall and Legs Straight	Abdominals	N/A	20 each side		20 each side		N/A	N/A	N/A	N/A
	Single Dumbbell Toe Tab Abs	Abdominals	Light	20		20		N/A	N/A	N/A	N/A
CARDIO TRAINING
Exercise	Time	Overview
Elliptical	30 Minutes	Do 30 minutes of climbing on the elliptical or stair machine. Get your heart rate up to a moderate level.

EXERCISE DESCRIPTIONS IN BRIEF
Exercise	Overview
Cable Side Rotators	Stand erect next to a cable system machine with the cable set at stomach level and your body facing perpendicular to the machine. Attach a single-handed grip to the end of the cable. Roll a towel in the armpit of the arm farthest away from the cable system machine, and then grasp the single-handed grip in the hand of that arm. Hold your elbow at a right angle to your body with your arm flat across your stomach. Next, with your elbow held at a right angle and your arm flat against your stomach, slowly move your hand from your stomach towards the outside of your body. Use your upper arm as the pivot point and be sure to keep your forearm at a right angle to your body. Keep your wrist flat throughout the movement. Move your forearm as far out as you can go without compromising your form. Reverse the motion, and slowly bring the your hand back across stomach. After you have completed a set, switch sides and repeat with your other arm.
Tube Flys	Choose a medium-weight tube and attach it to a fixed point level with your lower back. (If you don't have access to tubes, use a dual-cable machine for this exercise.) Stand upright facing away from the tube’s point of attachment with one handle in each hand, your elbows at a right-angle level with your upper back, and with your palms facing downward at a slight angle. Next, drive forward through your chest and straighten your elbows as you push both arms forward and bring your hands toward each other. Your hands should come only as close as is required to fully flex your chest without allowing your shoulders to pop forward. When your chest is fully flexed and arms extended, reverse direction and return to the starting position, resisting the pull of the tubes as you go. Throughout this exercise, work on developing a smooth, powerful motion, and keeping a regular tempo—you’re going for power on these, and should not pause between repetitions.
Medicine Ball Chest Passes (2 to 1)	Grasp a medicine ball in both hands and stand facing a wall about six feet from the wall, with your feet shoulder distance apart and the ball held at chest level. Next, throw the ball at the wall, pushing it powerfully from the chest as you throw (rather than throwing with your hands). As the ball bounces back to you off the wall, catch it with both hands, allowing your arms to bend back to the starting position with the ball’s momentum. Then immediately throw again. Once you are comfortable with the two-hand throw, you can progress to the one-arm toss. Stand at a right angle to the wall, with the ball in the hand further from the wall. Bring your arm around and pivot your body toward the wall. When your upper body is facing the wall, throw the ball at the wall one-handed. As the ball comes back, catch it with both hands and use the momentum of the ball to return you to the starting position, passing the ball again to the outside hand.
Dumbbell Chest Presses	Lie on your back on a flat bench with a dumbbell in each hand. Both your head and your hips should be on the bench, with your feet flat and light on the floor. Extend both arms straight toward the ceiling with palms facing your feet. Your hands should be shoulder-width apart. Bend both elbows as you lower the weights down toward the floor. Keep your chest high; try to isolate your pectorals rather than using your shoulder muscles. The dumbbells should remain in a vertical line above your elbows throughout this movement. Continue to pull your elbows down until they are level with your back. Hold briefly and reverse direction, pressing the dumbbells back toward the ceiling as you straighten your elbows. As you return to the starting position, keep the flexion in your chest without allowing your shoulders to pop up; do not let the weights touch at the top of your motion.
POP Push-ups	Stand behind a flat bench that is firmly bolted to the floor. Important: Do not do this exercise using a moveable piece of furniture. Place your hands flat on the bench about shoulder-width apart and walk your feet back behind you until you achieve an elevated plank position, with your weight on your toes and hands, your back flat, and your shoulders directly over your hands. For a more advanced version of this exercise, try the on-the-floor variation described below. Next, do a standard push-up, bending your elbows to lower your chest to the bench while keeping your back flat and a straight line from the top of your head to your feet. Lower down until your elbows are at a 90-degree angle. From the bottom of the push-up, push up with fast and explosive power so that your hands momentarily come entirely off the bench at the top of the push-up. When your hands land back in the starting position, immediately descend into the next push-up. As you push up and descend, engage your core so that your hips never dip below level with your back.
Speed Flat Bench Barbell Presses	Use lighter weights for this speed-focused variation of the flat bench barbell press, in which you will lift and lower the barbell quickly while maintaining proper form. Lie on your back on a flat bench with a barbell on the rack over your upper body. The barbell should be at a level corresponding to the distance from your elbow to your hand when your elbows are bent at right angles at your sides. Take the barbell in your hands with your hands wider than shoulder-distance apart and your palms facing toward your feet. With the barbell still on the rack, contract your shoulder blades together and downward to raise your chest toward the bar. Engage your abdominals by pulling them in toward your spine to create a muscular "weight belt". You will use this technique to keep your back flat throughout the exercise—do not, at any time, permit your back to arch. Lift the bar off the rack and, keeping it steady, swiftly bend and lower your elbows to the side until they are at the level of your back. The bar should not touch or bounce off of your chest at any point. Keeping your head and neck in line with your spine and your back flat on the bench by engaging your abs, quickly press the bar directly toward the ceiling. Controlling the motion, return the bar to the position just above your chest, with your elbows at the level of your back.
Speed One-Arm-Hold Push-ups	Focus on power and controlled speed as you do these one-arm hold push-ups. Position yourself on the floor in a prone position (face down) with your legs together and extended straight behind you and your arms slightly more than shoulder-width apart. Support yourself on your toes and your hands, with your palms down on the ground. Your arms should be straight but without locked elbows. Your spine should be neutral with no arch. Next, quickly bend your arms and descend toward the floor. Keep your neck in line with your spine throughout the movement; do not jut your chin out towards the floor at the bottom of the movement. Stop when your elbows are at a 90-degree angle. Reverse position and quickly and powerfully push back up to the starting position. Do not lock your elbows at the top of the movement. At the top of the push-up, raise your left arm up so that it is parallel to your side and hold for a slow count of three seconds. After you have counted to three, immediately descend into your next rep. Alternate arms at the top of each push-up.
Gravitron Dips (Chest Focused)	Set the weight setting, then step up on the platform of the Gravitron machine. Set the Gravitron dip handles in the wide setting. Grasp the handles in each hand and step off the platform onto the foot bar. Lean your upper body over significantly until you can feel your chest supporting a lot of your weight; for this exercise you want a lot of the burden on your chest muscles. Push up with your chest and straighten your arms with your triceps until you are as high as you can go while maintaining the leaned-over position. Your arms will not straighten fully, keeping your pectoral muscles engaged. Slowly lower your body down into the dip. Be sure to continue to lean forward as you descend. Lower yourself down until your body is parallel to your arms; do not go any lower or your shoulders will have to do the work. Focus on keeping the pectoral muscles engaged and working. Next, reverse the motion and push yourself up again until you are back at the starting position. Set the weight setting, then step up on the platform of the Gravitron machine. Set the Gravitron dip handles in the wide setting. Grasp the handles in each hand and step off the platform onto the foot bar. Lean your upper body over significantly until you can feel your chest supporting a lot of your weight; for this exercise you want a lot of the burden on your chest muscles. Push up with your chest and straighten your arms with your triceps until you are as high as you can go while maintaining the leaned-over position. Your arms will not straighten fully, keeping your pectoral muscles engaged (see Photos 1 and 2).
Speed Standing Cable Flys	Focus on power and controlled speed when doing these standing cable flys. Stand in front of the cable machine with a handle in each hand and your arms extended out to the sides. Keep your hands slightly in front of the line of your chest. Stagger your feet so that one leg is forward. The forward knee should not come in front of the ankle or knee injury may result. Press your arms together in front of you until your arms are extended and your hands meet. From the completed chest fly, allow your arms to return to the starting position, moving quickly but maintaining a controlled movement. It is very important not to lock your elbows during this exercise. Keep your elbows soft, with a slight bend in them, throughout the entire movement. Your wrists should also remain straight.
Plyometric Clap Push-ups	Take up a plank position on the floor, with your hands directly under your shoulders, your arms extended, and your legs straight and back flat. Be careful throughout this exercise to keep your hips flat—no drooping or piking. Next, slowly bend your arms and descend toward the floor. Keep your neck in line with your spine throughout the movement; do not jut your chin out towards the floor at the bottom of the movement. Stop when your elbows are at a 90-degree angle. From the bottom of the movement, develop explosive power through your chest and arms as you push hard off the floor, bringing your upper body into the air. As you pop up, engage your core to help lift you. In mid-air, quickly clap your hands together. Again use your center for control as you land in the starting position, making sure not to let your hips dip toward the floor. Follow the downward momentum of landing into your next push-up, focusing throughout on power and control.
Super Chests	Attach a tube to a fixed point at your head height (if you do not have access to tubes, use a dual-cable machine). Stand with your back to the point of attachment and one tube handle in each hand. Stand with your feet staggered, one in front of the other. Bring the tube to chest level, elbows bent back behind you, palms facing down. The tube should run on the inside side of your arm. Next, punch forward with alternating hands, bringing each arm forward to a full extension in the punch. Make sure not to swing your upper body side to side as you alternate punches—stay stable and reach through your chest. Do the recommended number of punches, and then switch the leading foot and repeat for another set. After you have completed the punches, bring the tube around to the outside of your arms, again with elbows bent back and palms down. Your hands will now be slightly wider than in the starting position. Perform the recommended number of power chest flys—pressing both arms straight forward from the chest, keeping your shoulders retracted even as your arms come forward, and then keeping the flexion in your chest as you pull your arms back to their starting position. After the first set of fly presses, switch the lead foot and repeat for another set of chest presses. Next, drop the tubes and take up a plank position on the floor, with hands directly under your shoulders, arms extended, back and hips flat and center engaged. Perform a pop-up power push-up. Keeping your center strong for stability, lower your chest to the floor as in a standard push-up. From the floor, develop explosive power and pop back up into the air, such that your hands come about an inch off the floor at the top of your movement. Land back in your starting position and control that landing momentum down into the next push-up. Do the recommended number of plyometric push-ups to complete your first set of super chests.
Dumbbell 21 Curls	Stand upright with dumbbells held in each hand at your sides and your palms facing forward. Keep your upper arms at your side throughout the exercise. Hold your elbows in front of your ribs; this will help keep the biceps muscle engaged throughout the movement, and will prevent you from inadvertently swinging your body to lift the weight. Next, use a scooping motion to begin as you lift the dumbbells up together until you are halfway through a full bicep curl, pause, then lower your arms back to starting position. Flex your bicep at the top of the movement, and resist the weight all the way down. Don't fully unlock your elbow at bottom of movement. Try your best to never allow your bicep to rest at top or bottom of any of the three series of movements. Do a total of seven of these lower-half bicep curls. After you have finished seven of the lower-half bicep curls, you are ready to move on to upper-half biceps curls. Lift the dumbbells up to a starting point that is halfway through a full range bicep curl, with your elbows at a 90-degree angle and the dumbbells held out in front of you. Curl the dumbbells up together to the top of a bicep curl, but lower down only until your elbows are back at the 90-degree angle. Again, flex your bicep at the top of the movement, and resist the weight all the way down. Do a total of seven of these upper-half biceps curls. After you have finished seven of the upper-half bicep curls, lower the weights to the original starting position, with the dumbbells held in each hand at your sides and your palms facing inward. Lift the dumbbells up together and do seven full range of motion biceps curls. When you have finished seven of these curls, you have completed one set of hammer 21 curls.
Speed Tube-Assisted Dumbbell Curls	Stand upright with a dumbbell in each hand, with palms facing inward. Take an exercise tube and hold one handle in each hand, along with the dumbbells. Allow the center of the tube to rest on the floor, and stand on it one foot. Place the other foot on the floor at about hip distance from the foot on the tube. Stand upright with arms at your sides and palms facing forward, with knees very slightly bent. To reduce the intensity of this exercise, instead of standing on the tube, wrap it around a pole or other fixed point behind you at the level of your feet. Next, curl both hands quickly upward, lifting both the dumbbells and the tube handles. Keep your upper arms close to your body throughout this motion. Keep your core engaged, your wrists straight, and your elbows in front of your ribs throughout the movement. When you have reached the top of the movement, reverse the motion and bring the weights swiftly back down to the starting position. Be sure to keep your biceps engaged as you bring the weights back down. Continue the curls in a fast but controlled manner with one foot on the tube until you have completed one quarter of the reps in the set. As you move into the second quarter of the set, add intensity to the exercise by placing both feet side-by-side on the tube. Add further intensity in the third quarter of the set by taking your feet wide, still standing on the tube. For the final quarter of the set, remove your feet from the tubes and complete the set with only the dumbbells.
Standing Barbell Curls	Stand with a barbell held in front of you so that your palms are facing away from your body. Hold your elbows in front of your ribs; this will help keep the biceps muscle engaged throughout the movement. Your hands should be positioned on the bar directly in front of your shoulders so that your upper arms are touching your ribs. Curl the bar up toward your chest. Be careful to engage your core so that you do not swing your body. Focus on using your biceps muscles to curl the bar. When you have brought the bar up so that you fully flex the bicep (while keeping your wrists straight), reverse the motion and bring the bar slowly back down to the starting position. Be careful not to bring the weight up past a point where your forearms are perpendicular with the floor—stopping the range of motion at this point will keep your biceps fully flexed and engaged at the top of movement. Be sure to keep your biceps engaged as you bring the weights back down.
Incline Dumbbell Curls	Lie on your back on an incline bench set at at 45-degree angle. Hold a dumbbell in each hand, palms upward. Press your shoulder blades into the bench and keep your elbows slightly bent. Next, bend your elbows into a curl. Keep your upper arms at your sides and your wrists flat. Your shoulders should remain steady. From the top of your motion—when your hands are slightly past vertical (making sure your bicep stays flexed) even at top of movement—lower your hands back to the starting position. You should feel a good stretch through your bicep in this extended position.
Speed Tube Curls	Take an exercise tube and hold one handle in each hand. Allow the center of the tube to rest on the floor, and stand on it one foot. Place the other foot on the floor at about hip distance from the foot on the tube. Stand upright with arms at your sides and palms facing inward, forward, or downward, with knees very slightly bent. To reduce the intensity of this exercise, instead of standing on the tube, wrap it around a pole or other fixed point behind you at the level of your feet. Next, curl both hands quickly upward in a bicep curl. Keep your upper arms close to your body throughout this motion. Keep your core engaged, your wrists straight, and your elbows in front of your ribs throughout the movement. When you have reached the top of the movement, reverse the motion and bring your hands swiftly back down to the starting position. Be sure to keep your biceps engaged as you lower. Continue the curls with one foot on the tube until you have completed one quarter of the reps in the set. As you move into the second quarter of the set, add intensity to the exercise by placing both feet side-by-side on the tube. Add further intensity in the third quarter of the set by taking your feet wide, still standing on the tube. For the final quarter of the set, remove your feet from the tubes and complete the set with only the dumbbells.
Stability Ball Pike-ups	Take up a push-up (plank) position, with your hands under your shoulders and your back flat, but with a stability ball under your legs. The ball should be beneath your shins and the tops of your feet, with your toes pointed. Engage your abdominals so that your hips do not droop toward the floor. Next, use your abdominals to fold your body upward, pulling your hips and buttocks straight toward the ceiling. Keep your feet pointed, so that the ball comes under your toes as your hips rise. At the top of your lift, the ball will be held under your pointed toes, and your back will nearly be in a straight line with your arms. Your shoulders should remain above your hands or slightly behind them—never in front. From the top of your lift, lower your hips as you press the ball back carefully with your feet, allowing it to be captured by the tops of your feet as you return to the starting position. Do not allow your hips to dip below a flat line with your shoulders and feet.
Speed Decline Situps	Do these decline situps with a focus on power and controlled speed. Sit on a decline bench with your back toward the lower end. Bring your hands behind your head and your elbows out to the side. Tuck your chin into your chest for safety and slowly lower your shoulders down toward the bench, controlling your downward motion with your abs and keeping your elbows to the side. Keep your chin tucked as you descend. Once your shoulders are touching or almost touching the bench, bring your chin toward your chest and slowly roll your upper body off the bench until you come to fully vertical. Keep your chin tucked as you rise. Think of peeling yourself off the bench—you should not flop or jolt to get momentum.
V Situps with Heels on Wall and Legs Straight	Lie on your back on the floor with your feet resting on a wall such that your legs are at a 45-degree angle to the floor. Flex your feet and rest only your heels on the wall. Your legs should be straight and your arms should be extended overhead. Next, begin by bringing your arms up and forward as you tuck your chin down toward your chest. Engaging your abs and exhaling as you lift, bring your upper body off the floor as your arms come forward. Keeping your heels on the wall, try to touch your toes at the top of your lift. Slowly uncurl and lower your upper body back down to the floor, bringing your arms back overhead as you lower down. Keep your chin toward your chest until your shoulders are touching the floor.
Single Dumbbell Toe Tap Abs	Take a single dumbbell in both hands, holding it by the end caps. Lie on your back on the floor, your arms extended overhead. Extend one straight leg on the floor, and bend the other so that your foot rests on the floor. Next, simultaneously raise the dumbbell overhead as you lift the extended leg. Your head, neck, shoulders, and upper/middle back should rise off the floor at the top of your lift. Continue this motion until the dumbbell meets the toe of the straight leg. Lower yourself back to the floor, returning the dumbbell and raised leg to their original positions. Repeat these steps for 20 reps on one side. Then swap change legs for the next 20 repetitions. Keep your breathing regular throughout the exercise. Exhale as you lift and inhale as you lower your arms and leg.

EXERCISE IMAGES

Photo Credit: Nicolas Smith

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