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Muscle-Building 12-Week Workout: Week 11
Day: 1 2 3 4 5 6 7
DAY 5: EXPLOSIVE POWER TRAINING - EXERCISES FOR LEGS AND TRICEPS
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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 11, 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)
Spin Bike or Stair Machine Legs Heavy Resistance 5 mins N/A N/A N/A N/A N/A N/A
WORKOUT
Medicine Ball Chop Squats Legs, Shoulders, Core Light 20 20 20 N/A N/A
Prisoner Squats Legs N/A 20 20 20 N/A N/A
Multi-Directional Speed Lunges with Shoe Tap Legs, Core N/A 15 each leg 15 each leg 15 each leg N/A N/A
Begin Superset
S Barbell Squats Legs, Full Body Rep Max 12 12 12 N/A N/A
S Plyometric Jump Squats Legs N/A 20 20 20 N/A N/A
Begin Superset
S Barbell Russian Deadlifts Legs, Core N/A 20 20 20 N/A N/A
S Power Step-ups Legs N/A 20 each leg 20 each leg 20 each leg N/A N/A
Begin Superset
S Speed Dumbbell Squats Legs 30 - 40% Rep Max 20 20 20 N/A N/A
S Tuck Jumps Legs N/A 12 12 12 N/A N/A
Super Legs Legs N/A 20/20/20/10 20/20/20/10 20/20/20/10 N/A N/A
Begin Superset
S Cable Triceps Bar Press-Downs Triceps Rep Max 12 12 12 N/A N/A
S Cable Triceps Bar Pull-Downs Triceps Rep Max 12 12 12 N/A N/A
S Medicine Ball Push-ups Triceps, Core Rep Max 12 10 10 N/A N/A
Begin Superset
S Jump Triceps Bench Dips Triceps N/A 25 25 25 N/A N/A
S Dumbbell Skull Crushers Triceps Rep Max 12 12 12 N/A N/A
Devil's Triceps Press-Downs Triceps Rep Max 36 36 36 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
Medicine Ball Chop Squats Stand upright with a medium-sized medicine ball held in both hands in front of you in both hands and your feet about hip-distance apart with knees slightly bent. Next, bring the medicine ball down in front of you in a wood-chopping motion—directly down in front of you, either to between your knees or, for a greater challenge, until you tap the floor. From the bottom of the motion, reverse direction and bring the ball back up, all the way to overhead. Try to maintain an even pace throughout the motion. Keep your chest and head high on both the lift and the descent, and allow your feet and legs to bend and pivot as demanded by the motion of your upper body.
Prisoner Squats Stand with your arms up at the sides of your head with elbows bent, your hands gently cupping the sides of your head, and your feet shoulder-width apart. Position your feet so that your toes are pointed straight ahead. Slowly lower down to a fully squatted position, pulling your weight down through your leg muscles as you descend. Keep your weight back on your heels as you go down. Push your chest out very slightly in front of you to counterbalance the heavy load on your heels. From the seated position, reverse motion and drive up through your heels to return to the starting position. Keep a quick tempo; do not pause for rest.
Multidirectional Speed Lunges with Shoe Tap Stand upright with feet about hip-width apart and arms at your sides. First, step one foot forward into a lunge. Drop down through the back thigh and knee as you bend the front leg. Do not push forward through your front knee; it should not go ahead of your front toe. At the bottom of your lunge, touch your hands gently to the floor on either side of your front foot. From the bottom of the lunge, reverse the motion, bring your hands off the floor, come up through your legs, and bring your feet back together. After you have done two of the forward lunges (one on each side), and have returned to the starting position, do two lunges at a 45-degree angle. From the starting position, step out and turn your body so that you lunge at a 45-degree angle to your starting position. Repeat the lunge forward, touch the floor, and return to standing, being sure to pivot back so that you end standing at the starting position. Then do the same lunge on the other leg. Once you have completed the 45-degree lunges, you will do two side lunges. Again from the starting position, step one leg straight out to the side and bend that knee, such that you lunge down over your bent leg while the other leg will stretch straight to the side. Again touch the floor at the bottom of your lunge, and press back up bringing your legs together, such that you end at the starting position. Repeat on the other leg. Finally, do two rear diagonal lunges. From the starting position, step one leg out, pivot and turn, and drop into a rear diagonal lunge, 135 degrees from the starting position. Touch the floor on either side of your front foot, and press up through the back leg to return to standing. Repeat on the other side. You have now completed one circuit of lunges.
Barbell Squats Place a neck pad or neck cradle at the center point of a barbell positioned at shoulder height on a rack. Stand upright in front of the barbell so that it is resting across your shoulders and behind your neck. Your feet should be hip-width apart and your toes pointed forward. Hold the barbell on either side of your neck about one foot more than shoulder-width apart, with your palms facing forward. Lift the barbell off the rack and step back to give you room to squat. You may want to practice with a dowel or weightless bar if you haven't done this exercise before. Next, slowly lower down toward a fully squatted position, pulling your weight down through your leg muscles as you descend. Keep your weight balanced between the balls of your feet and your heels as you go down. If you feel any knee pressure, shift your weight back more to your heels and let your hips ride back more to take some of the weight off of your toes. Push your chest out very slightly in front of you to counterbalance the heavy load on your heels. Your back should maintain a natural arch; do not over-arch. When your thighs are parallel to the floor, you will have reached the depth of the squat. Reverse motion and drive up through your feet to return to the starting position.
Plyometric Jump Squats Stand on the floor with your arms up at the sides of your head with elbows bent, your hands gently cupping the sides of your head, and your feet shoulder-width apart. Position your feet so that your toes are pointed straight ahead. Slowly lower down to a fully squatted position, pulling your weight down through your leg muscles as you descend. Keep your weight back on your heels as you go down. Push your chest out very slightly in front of you to counterbalance the heavy load on your heels. When you have reached the depth of the squat, reverse motion and jump up into the air as high as you possibly can. When you land from your jump, go immediately into your next squat.
Barbell Russian Deadlifts Stand upright in front of a weighted barbell with your feet wider than shoulder-width apart and take up a modified squat position, with your knees slightly bent, hips pressed slightly back, and back flat. Your chest should be high, head forward, and neck in line with your spine. From the modified squat, grip the barbell with both hands about shoulder-width apart and palms facing you. The barbell should be at the level of the middle of your shins, either resting on the floor (if the plates are large) or held off the floor in your hands. Keep the majority of your weight back on your heels, while still applying pressure through the balls of your feet. Next, keeping your chest forward, use your legs to lift the barbell and stand up straight to a fully upright position. Focus on using your legs to lift and your core engaged throughout to protect your back. When you are standing upright, hold for a moment, and then press your hips behind you and bend your knees as you sit back down into a squat. Keep your back flat as you squat down. Lower the barbell to the floor or down to your shin level starting position, and then immediately move into the next repetition.
Power Step-ups Do these step-ups as quickly and powerfully as possible while maintaining proper form. Stand facing a flat bench with your arms up at the sides of your head with elbows bent, your hands gently cupping the sides of your head, and your feet hip-width apart. From the starting position, step your left foot up onto the flat bench. As soon as the left foot is on top of the flat bench, use the muscle of the left leg to bring the right foot powerfully up onto the flat bench. As soon as the right foot is on top of the flat bench, reverse motion and bring the right foot back down to the floor. Leave the left foot up on the flat bench and perform an entire set with the left leg in the top position. When you have finished a set with the left leg in the top position, reverse feet and repeat with the right leg in top position.
Speed Dumbbell Squats Use light dumbbells (30 to 40% of your Rep Max) to do these squats as quickly and powerfully as possible while maintaining proper form. Stand on the floor holding dumbbells at your side with palms inward and your feet shoulder-width apart. Position your feet so that your toes are pointed straight ahead. From the starting position, quickly lower down to a fully squatted position, pulling your weight down through your leg muscles as you descend. Keep your weight back on your heels as you go down. Push your chest out very slightly in front of you to counterbalance the heavy load on your heels. Keep your palms facing inward and the dumbbells at your sides throughout the exercise. When you have reached the depth of the squat, reverse motion and drive up powerfully through your heels to return to the starting position.
Tuck Jumps Stand with your feet shoulder-width apart and your arms straight up in the air above you. Next, keep your arms overhead as you sit back into a squat, pressing your hips back behind you and sitting low. As you descend, keep the majority of your weight back on your heels while still applying pressure through the balls of your feet. From the squat, powerfully jump high into the air as you bring your arms down to generate momentum. In the air, quickly bring your knees up in a tuck toward your chest. As you come down from the jump, bring your arms back up so that you land with your arms overhead again, and your knees slightly bent. As you land, move immediately into your next squat.
Super Legs Stand upright with feet about hip-distance apart. Place your hands on your head, with your elbows out. Bend your hips and knees into a squat. Your weight should be evenly balanced between your heels and the balls of your feet. Allow your back to arch normally as you sit through your hips. When you have reached the depth of the squat, reverse motion and drive up through your heels to return to the starting position. After doing the recommended number of reps of the squats, continue with alternate lunges. Step forward with one foot as you drop your back knee toward the floor. Do not push your front knee past your ankle. Think of lowering down through the back thigh, rather than pushing on the front foot. Drive off the front foot as you bring the back knee up, and return the front foot to its original position. Repeat the same motion with the other leg forward. After you have finished the recommended number of reps of the alternating lunges, move on to jump scissor switches. These are the same as the lunges described above, but instead of bringing your feet back together across the floor after the lunge, you will jump into the air out of the lunge and land with the feet reversed. If you started with right foot forward and left back, land with left forward and right back. From the reversed foot orientation, repeat the jump scissor until you have done the total number of recommended switches. Finally, you will do jump squats. From the starting position, sit into a squat as described above. From the bottom of the squat, jump into the air as high as you can, and then land and lower yourself immediately into the next squat. Repeat for the total number of recommended jump squats.
Cable Triceps Bar Press-Downs Attach a bent tricep bar to the upper connection of a cable machine. Stand in front of the cable machine with your legs in a slight scissor position so that one leg is stepped slightly forward and the other leg is stepped slightly back. Hold the bar up at chest level in both hands with your palms down and your pinkies are on the outside bend of the bar. Your elbows should be bent and held in at your sides. Next, press the bar down toward your thighs, keeping your elbows in as you descend. At the bottom of the movement, reverse position and bring the bar back up to starting position. At the top of the movement, your elbows should come up just past a 90-degree angle, no more and no less.
Cable Triceps Bar Pull-Downs Attach a bent bar to the upper connection of a cable machine. Stand in front of the cable machine with your legs in a slight scissor position so that one leg is stepped slightly forward and the other leg is stepped slightly back. Hold the bar up at chest level in both hands with your palms up, positioned so that your pinkies are resting in each bend of the bar. Your elbows should be bent and held in at your sides. Next, use your triceps to pull the bar down toward your thighs. Keep the top half of your arms steady, elbows in close to your body, and wrists stable as you descend to concentrate the work in the triceps. When your arms are fully extended and the bar is down in front of your thighs, reverse motion and bring the bar back up to starting position.
Two Medicine Ball Push-ups Take up a plank, or push-up, position on the floor—arms extended with hands directly below your shoulders, and legs, hips, back, shoulders, and head all in a straight line. Take your feet wide for stability. Place each hand (carefully, and one at a time) on a medicine ball, such that your plank position is now on top of the balls rather than the floor. You must stabilize this position through your core, supporting yourself through your center without letting your hips drop toward the floor or pike toward the ceiling. Do a push-up, lowering your chest toward the floor as you balance over the balls. At the bottom of your push-up, your chest should be slightly below the level of your hands, so that this push-up will be deeper than an ordinary push-up. As you lower through your chest, stabilize through your core to prevent your body from drooping and to prevent your arms from pushing the balls away. Next, press back up to the starting position, again being careful to use your abs and core to prevent the balls from spinning out to the sides. Repeat for a full set of push-ups. If at any point in the set you want to add difficulty, you may bring your feet closer together, making it harder to stabilize.
Jump Triceps Bench Dips Sit on a flat bench with your hands next to your hips, palms down, fingers curling over the front of the bench in a light grip. Your elbows should be bent back and close to your body. For the feet-up version of this exercise (which is more difficult), put your feet on another flat bench in front of you, near enough that your knees will remain bent throughout the exercise. For a most difficult version, you may add a dumbbell held between your upper thighs. Slide your hips forward until they are just in front of the bench. Lower your hips in a dipping motion by bending your elbows behind you. Your elbows must stay close to you—think of them bending straight back, not at all to the sides. Your hips should stay close to the bench. It is very important that you bring your hips down and up, not front and back. Finally, do not hyperextend your shoulders. Keep your shoulders down and your shoulder blades together. Keep the downward motion slow. From the bottom of your motion, push explosively upwards, pressing through your triceps to push yourself off the bench. You should push with enough power that your hands leave the bench briefly at the top of your motion. Land lightly in your hands, with your hips still close to the bench, and immediately lower yourself into the next dip, controlling your downward momentum.
Dumbbell Skull Crushers Lie on your back on a flat bench with your head near one end and a dumbbell in each hand. Extend your arms toward the ceiling, but at a 45-degree angle behind the vertical, such that even in the starting position you can feel tension in your triceps. Your palms should be facing each other. Cross your feet at the ankle and lift your legs up off the bench so that your upper legs are perpendicular to the bench, your knees are bent at a 90-degree angle, and your lower legs are parallel to the floor. Next, keep your upper arms immobile as you bend your elbows and lower your forearms toward your head. Do not hit yourself in the head with the weights—instead, keep your hands at shoulder width throughout. Keep your shoulders back and your elbows high as you do these. At the bottom of the movement, reverse direction and bring your hands back to the starting position, again without changing the position of your upper arm, to complete one repetition; your tightest flexion will be at the top of the movement, so be careful to control the upward movement as much as the down. If you begin to struggle before the end of the set, bring your upper arms closer to vertical to lessen the intensity.
Devil's Triceps Press-Downs Attach a bent triceps bar to the upper connection of a cable machine. Stand in front of the cable machine with your legs in a slight scissor position so that one leg is stepped slightly forward and the other leg is stepped slightly back. Hold the bar up at chest level in both hands with your palms down and your pinkies are on the outside bend of the bar. Your elbows should be bent and held in at your sides. Next, press the bar down toward your thighs, keeping your elbows in as you descend. Reverse position and bring the bar back up to starting position. At the top of the movement, your elbows should come up just past a 90-degree angle. Perform six reps of the exercise, and then rest for six seconds. At the end of the six seconds, immediately do another six reps, and then rest another six seconds. Continue to alternate six-rep sets with six-second rest periods until you have done a total of 36 reps. When you have finished your thirty-sixth rep, you have completed one set of Devil's triceps press-downs. Try to choose a weight at which you will max out at the sixth rep of each mini-set.
EXERCISE IMAGES
Photo Credit: Nicolas Smith

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