WORKOUTS
Strong and Lean 12-Week Workout: Week 6
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DAY 5: STRENGTH TRAINING - DYNAMIC PULL MOVEMENTS WITH WEIGHTS
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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
New! View Other Members Who Are Tracking Their Workout Progress
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Workout Program Overview
Frequently Asked Questions
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 6, DAY 3 EXERCISE VIDEO DEMOS |
| WARMUP | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Cable Baseball Throw Rotators | Shoulders (rotators) | 15 each arm | Light | ||
| Cable Chops - Diagonal Down, Side, Diagonal Up | Shoulders, Legs | 10 each direction | Light | ||
| SET 2 | |||||
| Cable Baseball Throw Rotators | Shoulders (rotators) | 15 each arm | Light | ||
| Cable Chops - Diagonal Down, Side, Diagonal Up | Shoulders, Legs | 10 each direction | Light | ||
| WORKOUT SEQUENCE 1 | |||||
| SET 1 | |||||
| Alternate Hand Kiss Wide-Grip Pull-ups | Back (lats) | 12 | N/A | ||
| Single Leg Single Cable Swim Strokes | Back (lats and traps), Legs, Hips | 12 each arm | 75% Rep Max | ||
| Neutral Grip Pull-ups | Back (lats and traps) | 12 | N/A | ||
| Full Situps with Dumbbells | Abdominals (upper) | 20 | 75% Rep Max | SET 2 | |
| Alternate Hand Kiss Wide-Grip Pull-ups | Back (lats) | 10 | N/A | ||
| Single Leg Single Cable Swim Strokes | Back (lats and traps), Legs, Hips | 10 each arm | Rep Max | ||
| Neutral Grip Pull-ups | Back (lats and traps) | 10 | N/A | ||
| Full Situps with Dumbbells | Abdominals (upper) | 20 | Rep Max | ||
| WORKOUT SEQUENCE 2 | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Barbell Russian Dead Lift to Barbell Romanian Dead Lifts with Barbell Dead Rows | Back, Legs | 12 | 75% Rep Max | ||
| Stability Ball Single Dumbbell Reverse Flys | Shoulders (rear delts), Legs | 12 each arm | 75% Rep Max | ||
| Hold Lunge with Dumbbell Row | Back, Legs | 12 each arm | 75% Rep Max | ||
| Smith Wide Inverted Pull-ups with Hold at Top | Back, Shoulders (rear deltoids) | 12 | N/A | ||
| Highbar Alternate Knee Cross-ups | Abdominals (obliques) | 16 | N/A | ||
| SET 2 | |||||
| Barbell Russian Dead Lift to Barbell Romanian Dead Lifts with Barbell Dead Rows | Back, Legs | 10 | Rep Max | ||
| Stability Ball Single Dumbbell Reverse Flys | Shoulders (rear delts), Legs | 10 each arm | Rep Max | ||
| Hold Lunge with Dumbbell Row | Back, Legs | 12 each arm | Rep Max | ||
| Smith Wide Inverted Pull-ups with Hold at Top | Back, Shoulders (rear deltoids) | 10 | N/A | ||
| Highbar Alternate Knee Cross-ups | Abdominals (obliques) | 16 | N/A | ||
| WORKOUT SEQUENCE 3 | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Dumbbell Regular 21 Curls (Lower and Top Half) to Preacher Curls (Full Range Set) | Biceps | 21 | 75% Rep Max | ||
| Stability Ball Hammer Dumbbell Curls | Biceps (brachialis) | 12 | 75% Rep Max | ||
| Stability Ball Rollouts | Abdominals | 20 | N/A | ||
| SET 2 | |||||
| Dumbbell Regular 21 Curls (Lower and Top Half) to Preacher Curls (Full Range Set) | Biceps | 21 | Rep Max | ||
| Stability Ball Hammer Dumbbell Curls | Biceps (brachialis) | 10 | Rep Max | ||
| Stability Ball Rollouts | Abdominals | 20 | N/A | ||
| EXERCISE DESCRIPTIONS IN BRIEF | |
| Exercise | Overview |
| Cable Baseball Throw Rotators | Attach a single-handed cable attachment at chest height on a cable machine system. Stand facing away from the cable machine and hold the handle in one hand over your head, so that the tension in the cable feels like it is trying to pull your arm back behind the plane of your body. Stand with your legs approximately hip-width apart, or, for more support, in a staggered stance with your foot opposite the throwing hand in front of you. Move your hand forward as if you are trying to throw the cable handle in an overhead throw. Keep your arm slightly bent at the elbow as you move your arm down in front of you, pivoting around the shoulderWhen your throwing arm is out perpendicular in front of you, reverse the motion and bring your arm back up to starting position. Do 15 reps with one arm, then switch arms and do another 15 reps. |
| Cable Chops - Diagonal Down, Side, Diagonal Up | Using a cable machine, attach a single handle at the top setting. Take the cable’s handle in both hands and stand at right angles to the machine, such that you are parallel to the cable. Perform 10 downward diagonal chops across the front of your body. Then attach the single cable at chest height and perform 10 side chops straight across at chest height. Finally, attach the single cable handle to the cable machine's lowest stationary setting and perform 10 diagonal chops upward and across your chest. After you finish with 10 reps of each, turn and face in the opposite direction and do the same set on your other side. |
| Alternate Hand-Kiss Wide-Grip Pull-ups | Take a position facing high pull-up bars and grasp the handles at more than shoulder-distance apart. Your arms will be extended above you, and your hands should grip the bars with palms facing away from you. Pull yourself vertically upward by bending your elbows and using your upper back. Your shoulders should stay down, and your feet slightly flexed. At the top of your motion, and without craning your neck, place a "kiss" on the back of one hand, and then lower yourself slowly to your starting position, maintaining control throughout. Repeat, alternating hands. |
| Single Leg Single Cable Swim Strokes | Attach a single cable at the high setting on a cable machine. Take the handle in one hand and stand facing the machine. Your arm with the cable will extend diagonally in front of you, such that you have a straight line from your shoulder to the cable's point of attachment. Hold the handle with your palm facing down. Bend both knees slightly and lift the foot on the same side as the arm holding the cable off the floor. Pull the cable down beside you in a freestyle "swim stroke" motion. Keep your arm in a straight line*#151;do not swing it wide, rather keep it beside you—and keep your hand in the same orientation throughout. At the maximum point of extension, your arm will be directly at your side or slightly behind you, with your palm now facing backward. From this position, return in a controlled fashion through the same arc to end at the starting position. After you have done 12 strokes on one side, switch the cable to the other hand and hold the other foot up off the floor for another 12. |
| Neutral Grip Pull-ups | Position yourself facing a Gravitron machine and hold the set of handles parallel to your body. Grip the bars with your knuckles facing your head and your thumbs around the bars. Your palms with be facing in towards each other. Your elbows should remain slightly bent throughout the exercise. Pull yourself vertically upward while keeping your elbows close to your ribs, retracting your shoulder blades and opening your chest. Your shoulders should stay down, and your entire lower body (hips, knees, ankles) should remain completely stable and still throughout the motion to ensure that you isolate your back muscles. At the top of your motion, your head should be above your hands, your chin level with the bars and your neck in line with your spine. Lower yourself slowly to your starting position while keeping the movement in the muscle. Do not simply let go or allow your elbows to lock. |
| Full Situps with Dumbbells | Lie on the floor or a gym mat holding a dumbbell in both hands by the end caps with your legs straight out in front of you, flat on the floor with your knees straight. Rather than starting with your hands behind your head, start with your arms straight up and the dumbbell held directly over your chest. Perform a full situp. As you sit up into the situp, lift your arms up and back, holding the dumbbell as high up as you can so that when you are at the top of the situp, the dumbbell is held directly over your head. |
| Barbell Russian Dead Lift to Barbell Romanian Dead Lifts with Barbell Dead Rows | 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. Grip the barbell with both hands about shoulder-width apart and palms facing you. Keep the majority of your weight back on your heels, while still applying pressure through the balls of your feet. Keeping your chest forward, use your legs to lift the barbell and stand up to a fully upright position. Next, bend slowly at the hips and slightly at the knees, until your hips are bent at nearly a 90-degree angle. Be sure to keep your back flat. Next, raise the bar directly up toward your breastbone, bringing your shoulder blades together behind you, and then slowly lower the barbell back to your mid-shin level. When your arms are fully extended, slowly bring your upper body back to the standing position using the strength of your hamstrings and glutes. Maintain a perfectly flat back and keep your belly button pulled in to your spine like a weight belt would feel. Your arms will stretch straight down holding the barbell. Finally, press your hips behind you and bend your knees as you sit into a squat and lower the barbell to the floor or back down to your shin level starting position. |
| Stability Ball Single Dumbbell Reverse Flys | Lie face down on a stability ball, with your toes on the floor behind you and your knees bent slightly and off the floor. Your shoulders will be slightly ahead of the edge of the ball. Take a dumbbell in each hand with your palms facing inward and your elbows soft. Your hands will be just ahead of your shoulders and together, with the dumbbells resting lightly on the floor. Lift one arm directly out to the side in a reverse fly, contracting your shoulder blades together and flattening your upper body against the stability ball as you lift. Use your legs to keep your body stable on top of the ball. From the top of the lift, slowly lower the weight back to the starting position. Perform a full set with one arm, and then immediately do another set with the other arm. |
| Hold Lunge with Dumbbell Row | Stand with a dumbbell held in your left hand. Bring your right leg forward into a lunge. Your right foot should be pointing out in front of you, with your right knee bent and your right foot firmly on the ground; you left heel may come up off the mat slightly, depending on how deep you have lunged. Keeping your back straight, lean your upper body forward so that your chest is pointing toward the floor. Do a dumbbell row with your left arm by pulling the weight up toward the outside of your left pectoral and bending your elbow. Keep your elbow close to your body. Do not use your right arm to balance—instead, engage your core and your legs to maintain your balance and position. Reverse the motion and straighten your arm to complete one repetition. Complete a total of 12 dumbbell rows on one side, then switch and repeat on the other side. |
| Smith Wide Inverted Pull-ups with Hold at Top | Set the Smith machine bar at a level above your belly button and below your chest level. With your feet on the floor in a wide stance, position your upper body underneath the bar of the Smith machine, holding the bar a little wider than shoulder-width apart with your palms facing down. Hang from the bar with your arms extended fully, and allow only the heels of your feet to touch the floor. Keep your body straight—don't let your butt sag down. Lift your upper body up until your chest touches the bar, hold for three seconds, and then reverse the motion and lower yourself down to the starting position. Note that the father your feet are under the machine, the tougher the pull-up will be, because the body weight you will be lifting will be heavier. You should mark where your feet are for your first set, and then scoot your feet further out from the bar for your second set to make it tougher. |
| Highbar Alternate Knee Cross-ups | Stand perpendicular to a pull-up high bar or Smith machine with a pull-up station. If you have only a single pull-up bar, hold it with hand-over-hand grip (palms facing opposite directions). If you have two close parallel bars as seen in the photo here, place one hand on each bar so that the hands are facing each other. Hang from the bar so that your arms are a straight line from your hands to your shoulders. Use your lower abdominals to roll your hips high, keeping your legs together and bending your knees. As you raise your hips, pivot and turn so that you touch the inside knee to the opposite elbow. After you touch the knee to the elbow, lower yourself slowly to your starting position, maintaining control throughout. Alternate sides for a total of 16 reps. |
| Dumbbell Regular 21 Curls (Lower and Top Half) to Preacher Curls (Full Range Set) | Stand upright with arms at your side and a dumbbell held in each hand with your palms facing forward. Lift the dumbbells up simultaneously until you are halfway through a full bicep curl, pause, then lower your arms back to starting position. Do a total of seven of these lower-half bicep curls. Next, 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. Do a total of seven of these upper-half biceps curls. Next, sit down at a preacher curl bench and lower the weights until your arms are fully extended along the preacher bench with your palms facing up. Do seven full range of motion biceps curls to complete the set. |
| Stability Ball Hammer Dumbbell Curls | Holding a dumbbell in each hand with your palms facing inward, lie back against a stability ball so that your body is supported from the upper buttocks to the lower back and your upper back is not touching the stability ball. Bend your knees into a modified squat with your hips bent, your knees at a 90-degree angle, and your feet planted about hip-width apart approximately two to three feet in front of the stability ball. Lift the dumbbells up and do a full hammer bicep curl, contracting your biceps up as far as you can. Next, reverse the motion and return to the starting position. |
| Stability Ball Rollouts | Kneel on the floor behind a stability ball and place your hands on top of it, palms down. Tuck your chin in and hollow out your abs like someone punched you in the stomach. The ball should be far enough in front of you that you can reach it only with fully extended arms when your hips are above your knees. Roll the ball slowly away from you as you open your hip angle and reach with your shoulders into an extended position. Keep your chin down. From the fully extended position, contract your abdominals and bring your hips and shoulders back as you roll the ball in toward you, returning to the starting position. |
| EXERCISE IMAGES |
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Photo Credit: Nicolas Smith
