WORKOUTS

Strong and Lean 12-Week Workout: Week 7



DAY 1: STRENGTH TRAINING - DYNAMIC PUSH MOVEMENTS WITH WEIGHTS

WARMUP
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Face Down on Incline Bench Dumbbell Rotate and Press Shoulders (rotator cuffs) 15 Light
Side-to-Side Steps Over Flat Bench Legs 20 N/A
Push-ups: Breakdance Chest, Shoulders 12 N/A
WORKOUT SEQUENCE 1
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Dumbbell High Squat and Twist Press Legs, Shoulders 12 75% Rep Max
Dumbbell Single Leg Freestyle Swim Strokes Shoulders (middle and front deltoids) 20 75% Rep Max
Dumbbell Step-ups to Balance and Arnold Press Legs, Shoulders 12 each leg 75% Rep Max
Dumbbell Alternate Lateral Raises with Top Hold Shoulders (middle deltoids) 12 alternating 75% Rep Max
SET 2
Dumbbell High Squat and Twist Press Legs, Shoulders 10 Rep Max
Dumbbell Single Leg Freestyle Swim Strokes Shoulders (middle and front deltoids) 20 Rep Max
Dumbbell Step-ups to Balance and Arnold Press Legs, Shoulders 10 each leg Rep Max
Dumbbell Alternate Lateral Raises with Top Hold Shoulders (middle deltoids) 10 alternating Rep Max
WORKOUT SEQUENCE 2
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Dumbbell Chest Press Incline Reduction Chest 10 each level 75% Rep Max
Dumbbell Alternating Chest Flys Chest 12 75% Rep Max
Alternate Lockout Push-ups on Dumbbells or Medicine Balls Chest Max out N/A
Seated V Hold (Feet Off Floor) with Twisting Medicine Ball Floor Bounces Abdominals 30 75% Rep Max
SET 2
Dumbbell Chest Press Incline Reduction Chest 8 each level Rep Max
Dumbbell Alternating Chest Flys Chest 10 Rep Max
Alternate Lockout Push-ups on Dumbbells or Medicine Balls Chest Max out N/A
Seated V Hold (Feet Off Floor) with Twisting Medicine Ball Floor Bounces Abdominals 30 Rep Max
WORKOUT SEQUENCE 3
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Perform this set of three exercises in quick succession (no rest in between!). You'll repeat two more times for a total of three sets.
Decline Dumbbell Skull Crushers Triceps 12 75% Rep Max
Decline Situps Abdominals 20 N/A
End-of-Bench Tricep Push-ups Triceps 12 N/A
SET 2
Decline Dumbbell Skull Crushers Triceps Max out Rep Max
Decline Situps Abdominals 20 N/A
End-of-Bench Tricep Push-ups Triceps Max out N/A
SET 3
Decline Dumbbell Skull Crushers Triceps Max out Rep Max
Decline Situps Abdominals 20 N/A
End-of-Bench Tricep Push-ups Triceps Max out N/A


EXERCISE DESCRIPTIONS IN BRIEF
Exercise Overview
Face Down on Incline Bench Dumbbell Rotate and Press Lie face down on an incline bench with your knees bent and toes resting on the floor behind you. Take a dumbbell in each hand and let them hang straight down from the shoulder, with palms facing back toward your feet. Bend your elbows to 90 degree angles as you bring them up and out to the side. At the top of your motion, your elbows will be out the side at the level of your back, with your hands pointing downward. Next, slowly rotate at the shoulder and bring your forearms upward until your hands are at the level of your head. Your palms will now face downward. Press your hands forward in line with your body until your arms are fully extended and your biceps are right by your ears. Reverse back through the three motions to return to the starting position.
Side-to-Side Steps Over Flat Bench Stand upright next to one long side of a flat bench. You should be perpendicular to the bench, facing toward one of its short ends. Raise the foot nearer the bench and place it on top of the bench. Push off of the bench with the raised foot, changing feet in mid-air, such that you land on the opposite side of the bench with your other foot now on top and your landing leg slightly bent. Continue alternating sides until you have performed a total of 20 steps over the bench.
Push-ups: Breakdance Begin in a standard push-up, or plank, position. Perform a push-up. Lower your chest to the floor by bending your elbows and keeping your body flat. Once your elbows reach a 90-degree angle, press back up to the plank position. After you have finished the push-up, bring your left foot underneath your body as you bring your right hand off the floor and over to the other side of your body. You will pivot over your right foot and left hand as you flip over. At the end of your motion, you will be on all fours, but face up on the floor, in a "crab-walk" position, with your hands behind you facing away from you and your feet wide and knees bent to support your buttocks off of the floor. Next, return to the push-up position by reversing your motion. Bring your left leg back under you as you bring your right arm across your body to flip back to the face-down plank position. Once you have returned to the starting push-up position, perform another push-up and then do the breakdance movement on the other side. Continue to alternate sides, with a push-up before each breakdance.
Dumbbell High Squat and Twist Press Stand with your feet hip-width apart, knees slightly bent, and hips pressed slightly back behind you. Hold a dumbbell in each hand at your shoulders, with your elbows bent and palms facing in toward each other. Next, sit into a deep squat: Bend your knees and press your hips further back and down, keeping your weight in your heels and your back flat. Push your chest out very slightly in front of you to counterbalance the weight on your heels. From the depth of the squat, reverse motion and drive up through your heels. As you push out of the squat, turn your shoulders ninety degrees to the right, allowing your feet to pivot as needed to allow your upper body to turn. As you turn, bring your hands straight up overhead in a neutral shoulder press, keeping your palms facing inward and elbows by your ears. From the top of the shoulder press, bring your hands back to their original position at your shoulders as you allow your upper body to turn back to a forward facing position. Immediately sit back into another squat, and repeat the twist and shoulder press, this time to the left. Continue to alternate sides throughout the set.
Dumbbell Single Leg Freestyle Swim Strokes Holding dumbbells in both hands, balance on one leg with your knee bent slightly. To aid your balance, squeeze your butt cheek and stabilize the hip of the leg you are standing on. Incline your shoulders forward, keeping your back flat, until you are forty-five degrees from vertical. Extend your arms straight in front of you, with palms facing down. Bring your right arm back as if you are doing a stroke of freestyle swimming. Your arm will naturally bend as you bring your elbow back. Be careful to keep the dumbbell in close to your body; allowing it to drop out too far can cause injury. As your right arm reaches the back end of its stroke, begin dropping your left arm to start its own stroke, while simultaneously lifting the right elbow up in an arc over the shoulder and pushing the right dumbbell back out to starting position. Your right arm should reach starting position just as your left arm reaches the back position. Do half of each set on one leg, and then switch and finish the rest of the set on the other leg.
Dumbbell Step-up to Balance and Arnold Press Stand upright facing one long side of a flat bench, with dumbbells held in each hand. Hold your hands at shoulder level with your elbows bent in front of your torso and your palms facing in toward your chest. Place your right foot flat on the center of the bench with your knee bent in front of you. Use your bent right leg to bring you up on top of the bench, trying to lift with the bent leg rather than pushing off with the foot on the floor. You'll end up standing on your right foot on top of the bench. At the top of your lift, keep your left foot in the air slightly behind you and perform an Arnold shoulder press. Bring the weights directly up overhead, keeping your elbows close to your body, until your elbows are by your ears and your arms are straight. As you lift, allow your hands to rotate until your palms face front. Lower the weights back to their starting position following the same trajectory, and turning your palms back to face you as you bring the dumbbells down. Step back to the floor with your left foot, leaving your right foot still on the bench in the starting position. Repeat on the right leg for a full set, and then switch legs and repeat the set for an additional set.
Dumbbell Alternate Lateral Raises with Top Hold Stand upright with a dumbbell in each hand with hands facing down and arms held out and up at shoulder level in a T position. Keeping your left arm extended at shoulder level, lower your right arm down toward your side, keeping your arm straight. When your right arm is at your side, reverse and lift it back up to the starting position. Next, lower your left arm down to your side, and then raise your left arm back to the same height. Continue to alternate, keeping one arm extended as you raise and lower the other arm, until you have completed the number of recommended reps.
Dumbbell Chest Press Incline Reduction Set an inline bench at 45 degrees above horizontal and sit on it with your back against the bench and a dumbbell in each hand. Engaging your center to prevent your back from arching and extend your arms straight toward the ceiling, with your palms facing your feet and your hands shoulder-width apart. Retract your shoulder blades and keep your chest high and back flat throughout the entire set. Next, bend your elbows and lower the weights down toward your chest until your elbows are below the level of your chest; your hands will be beside your chest, with your palms still facing your feet, and your elbows bent at more than a 90-degree angle. Reverse direction and press the dumbbells back up to the starting position. Keep your chest engaged at the top of the lift. It is important on all chest presses to keep the flexion in your chest throughout the movement instead of allowing your chest to turn off or rest at top of motion. Repeat the incline press for the recommended number of reps, and then sit up and lower the back rest of the bench until it is horizontal. Do the same number of flat bench presses as you did incline presses. After you have completed your chest presses on the flat bench, once again adjust the back rest of the bench until it is slightly to moderately below horizontal (the bench will be less than 45 degrees below horizontal). Repeat the exercise, doing the same number of chest presses in the decline position as you did in the incline and flat position. On your second set of this exercise, reverse the order: Do decline presses to start, followed by flat bench presses, and complete the set with incline presses.
Stability Ball Alternate Chest Flys Lie on a flat bench with your feet on the floor and dumbbells held in each hand at the bottom of the dumbbell fly position, with the dumbbells out to the sides so that your palms are facing up, your elbows slightly bent and level with your back, and your palms facing inward with a firm, yet relaxed grip. Keep your shoulders retracted and your chest high. Engage your abdominals to prevent your back from arching. Keep one arm in place and use the chest muscles to lift the other arm and dumbbell up above your chest, keeping the moving arm held in the same slightly bent position as you lift. Bring the dumbbell up until it is straight up above your shoulder. Keep your shoulders back and your chest flexed throughout the movement; note that in order to keep this flexion, you may not be able to lift the dumbbell as high up as you might expect. From the top of the one-armed fly, reverse direction and return the dumbbell to the starting position. As soon as both arms are back down in the starting position, lift the other arm in a dumbbell fly, using your chest to bring the dumbbell up above you. Alternate arms throughout the set.
Alternate Lockout Push-ups on Dumbbells or Medicine Balls Place two flat-sided dumbbells or medicine balls on the floor. Use a heavy weight so that they will be steady and still throughout the entire exercise. For dumbbells, use 40-pound weights minimum and position them so that they are standing on end. Position yourself on the floor in a prone position (face down) with your legs in a wide-legged stance and extended behind you and your arms slightly more than shoulder-width apart, with your hands palming the top of the dumbbells or medicine balls. Keep your hips, abs, and core engaged and your spine neutral with no arch. Slowly bend your arms and descend toward the floor in a push-up. 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 push back up to the starting position. Next, contract your abs as you slowly raise your right arm up so that it is parallel to your side, keeping your elbow straight. Lower the right arm back to the dumbbell or medicine ball and immediately go down into your next push-up. At the top of your next push-up, raise your left arm up so that it is parallel to your side, keeping your elbow straight. Do as many push-ups as you can, alternating arms for the lockout at the top.
Seated V Hold (Feet Off Floor) with Twisting Medicine Ball Floor Bounces Sit on the floor with a medicine ball held in front of your chest in both hands. Lift your feet off the floor, keeping your legs slightly bent at the knees. Keeping your chest flat, lean back slightly through your shoulders. Only your buttocks will be on the floor, with your legs and shoulders in the air. Next, turn your shoulders to bring the medicine ball around to your right. Bounce the medicine ball off the floor one time, catching it in the air with both hands. Bring the ball back across your center and over to your left side, again turning your shoulders with your arms. Bounce the ball on your left side, again catching it in the air and coming back to center. Continue alternating sides for a set of 30 bounces, keeping your feet off the floor and shoulders only slightly reclined throughout the set.
Decline Dumbbell Skull Crushers Lie face-up on a decline bench with a dumbbell in each hand. Extend your arms straight up from the shoulder with your palms facing each other. Your arms will be at roughly a 45-degree angle to the floor. Bend your elbows to lower your hands toward the bench. Avoid changing the angle of your upper arm relative to the floor, or letting your elbows bow out. Bring your hands back to the starting position, again without changing the position of your upper arm, to complete one rep.
Decline Situps 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. Slowly lower your shoulders down toward the bench, tucking your chin in toward your chest for safety and controlling your downward motion with your abs and keeping your elbows to the side. Once your shoulders are touching or almost touching the bench, reverse direction and slowly roll your upper body off the bench until you come to fully vertical, keeping your chin tucked as your rise.
End-of-Bench Tricep Push-ups Stand behind an incline bench with the incline set at an approximately 45-degree angle. Place your hands on the top of the bench with your palms facing inward and each corner held in the palm of the hand. With your arms straight but your elbows not locked, walk your feet back until your body can be extended straight with your toes on the floor and your heels in the air. Next, lower your body until your chest touches or almost touches the bench. Pause, then push up from the bench to return the body to the starting position.


EXERCISE IMAGES

Photo Credit: Nicolas Smith