WORKOUTS

Strong and Lean 12-Week Workout: Week 4



DAY 3: STRENGTH TRAINING - DYNAMIC PULL MOVEMENTS WITH WEIGHTS

WARMUP
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Cable Side Rotators Shoulders (rotator cuffs) 15 each arm Light
Dumbbell Up Rotators Shoulders (rotator cuffs) 15 Light
SET 2
Cable Side Rotators Shoulders (rotator cuffs) 15 each arm Light
Dumbbell Up Rotators Shoulders (rotator cuffs) 15 Light
WORKOUT SEQUENCE 1
SET 1
Step Back and Single Rows Legs, Back 12 one side, then 12 Bent Over Single Pulldowns; then 12 other side, then 12 Bent Over Single Pulldowns other side 75% Rep Max
Bent Over Single Pulldowns Back (lats) See Step Back and Single Rows above 75% Rep Max
Smith Machine Chin-ups Back 12 N/A
Dumbbell Squats Back, Legs 12 75% Rep Max
Reverse Dumbbell Flys on Incline Bench Shoulders (rear deltoids) 12 75% Rep Max
Incline Dumbbell Curls Biceps 12 75% Rep Max
Dumbbell Windmills Full body 10 each arm 75% Rep Max
SET 2
Step Back and Single Rows Legs, Back 12 one side, then 12 Bent Over Single Pulldowns; then 12 other side, then 12 Bent Over Single Pulldowns other side Rep Max
Bent Over Single Pulldowns Back (lats) See Step Back and Single Rows above Rep Max
Smith Machine Chin-ups Back 12 N/A
Dumbbell Squats Back, Legs 12 Rep Max
Reverse Dumbbell Flys on Incline Bench Shoulders (rear deltoids) 12 Rep Max
Incline Dumbbell Curls Biceps 12 Rep Max
Dumbbell Windmills Full body 10 each arm Rep Max
WORKOUT SEQUENCE 2
Exercise Muscles Reps (Goal) Weight (Goal) Reps (Actual) Weight (Actual)
SET 1
Single Cable Scissor Squat and Row Back, Legs 12 each arm 75% Rep Max
Half-Twist Jump Squats Legs 20 N/A
Single Cable Swim Strokes Back (lats and traps) 12 each arm 75% Rep Max
Lower Back Extensions Lower back 12 N/A
Dumbbell Hammer Curl Drop Set Biceps Max out for 4 drops Rep Max
Saxon Bends Abdominals 10 each side N/A
SET 2
Single Cable Scissor Squat and Row Back, Legs 12 each arm Rep Max
Half-Twist Jump Squats Legs 20 N/A
Single Cable Swim Strokes Back (lats and traps) 12 each arm Rep Max
Lower Back Extensions Lower back 12 N/A
Dumbbell Hammer Curl Drop Set Biceps Max out for 4 drops Rep Max
Saxon Bends Abdominals 10 each side N/A


EXERCISE DESCRIPTIONS IN BRIEF
Exercise Overview
Cable Side Rotators With a towel rolled in your armpit, use the cable system set at your stomach level or a stretchy tube attached to a pole or doorway. Hold your elbow at a right angle and slowly move your hand from across your stomach towards the outside of your body, then bring hand back to stomach and repeat.
Dumbbell Up Rotators Holding dumbbells in each hand in front of you with elbows and armpit at a 90-degree angle, slowly raise dumbbells until they are straight up and your forearms and perpendicular to the floor, then reverse motion.
Step Back and Single Rows Attach two cables at hip height on a cable machine (or two tubes to stationary points at hip height). Stand facing the machine with one handle in each hand, your arms extended toward the machine, palms facing inward, legs hip-width apart, and knees slightly bent. Step one foot back behind you, and—using the arm on the same side as your stepping leg—perform a row by pulling your elbow behind you. Reverse and return to the starting position.
Bent Over Single Pulldowns Attach two cables at hip height on a cable machine (or two tubes to stationary points at hip height). Bend over in front of the machine with your feet hip-width apart and one handle in each hand, your back flat, knees slightly bent, arms extended toward the machine, and palms facing inward. Pull one arm in toward you until your elbow is bent in at your side and your hand is just at shoulder level in front of your chest. Pause for a moment, then allow your hand to return to the starting position, following the same path and maintaining resistance throughout.
Smith Machine Chin-ups Set up a Smith machine so that the bar is at head height. Grab the bar with your hands about shoulder-width apart and your palms facing toward you. Squat down until your legs are bent and your arms are nearly extended as if you were hanging directly beneath the bar. Keeping your toes on the floor, slowly pull yourself directly upward in a chin-up, using your feet to "spot" yourself as lightly as possible. Lower yourself back to the squat position, feet light on the floor.
Dumbbell Squats Standing on the floor with your arms holding dumbbells at your side with palms inward and your feet shoulder-width apart, do 10 full squats. Keep your palms facing inward and the dumbbells at your sides throughout the exercise.
Reverse Dumbbell Flys on Incline Bench Lie face down on an incline bench set at less than a 45-degree angle with your knees bent and toes resting on the floor on either side of the bench. Hold a dumbbell in each hand with palms facing inward, allowing the dumbbells to hang down. With elbows slightly bent, simultaneously raise both arms out to the side. Raise your arms only as high as the level of your back, and then lower to the starting position.
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. Bend your elbows into a curl, keeping your upper arms at your sides and your wrists flat, then reverse and return to starting position.
Dumbbell Windmills Stand holding a dumbbell in one hand with your feet a little more than hip-width apart. With your palm facing forward, raise your arm straight up into the air from your shoulder, keeping the arm straight. Next, keeping your weighted hand straight in the air, bend at the hips and twist through your core so that your unweighted hand touches the floor between your feet. As you lower down, your weighted hand will rotate and your palm will face away from your body. Return to vertical. Perform a set of 10 on one side, and then switch for another 10 on the other side.
Single Cable Scissor Squat and Row Set up a cable row with a single-hand-grip attachment at the lowest height setting. Stand about four feet from the machine, holding the grip with your right hand so that your right arm is straight and angled down toward the base of the machine. Scissor your legs so that your left leg is bent slightly in front of you and your right leg is bent slightly behind you. Do a scissor squat downward. Your front knee should be directly over your ankle, and your back heel will come fully off the floor. At the bottom of the squat, reverse and return to standing, then perform a single-arm cable row with your right arm by pulling the cable as far back as you can using your back muscles. Reverse direction and bring the cable back to starting position. After you have finished 12 reps, switch the cable to the left hand and place the right leg forward for another 12 reps.
Half-Twist Jump Squats Stand with arms at your sides, feet hip-width apart, toes pointing forward, and core engaged. Lower yourself into a squat position. From the squat, bring your arms up into the air as you jump as high as you can. As your feet leave the floor, twist your shoulders and then your legs halfway around so you are facing the opposite direction. Land in a squat position with your arms down, and immediately repeat the exercise, now turning the shoulders in the other direction. Continue to alternate directions until you have done a total of 20 jumps.
Single Cable Swim Strokes Attach a single cable at the highest setting on a cable machine. Take the handle in one hand and stand facing the machine with your knees slightly bent. Keeping your back flat, bend over at the hips and sit your butt back slightly until your upper body is at a 45-degree angle to the floor. Extend the arm holding the cable diagonally in front of you so that it is in a straight line from your shoulder to the cable’s point of attachment. Pull the cable down and behind you in a “swim stroke” motion, keeping your arm and wrist straight throughtout. At the maximum point of extension, reverse direction and return to the starting position. Keep the movement controlled throughout. Do 12 strokes with one arm, then 12 strokes with the other arm.
Lower Back Extensions Lie face downward on the back extension machine with your feet flat on the footrests and the leg rolls bracing the middle of your calves. Hold yourself flat so that your back is in a straight line with your legs. Place your hands on top of your head, with your elbows out to the sides. Bend at the hips and lower your upper body toward the floor until your body is almost at a 90-degree angle, then raise yourself slowly back to the starting position. Do not arch your back.
Dumbbell Hammer Curl Drop Set Choose a set of three pairs of dumbbells in descending weight increments. The heaviest should be a weight that you can lift for only eight curls. Stand upright. Hold the heaviest dumbbells in each hand at your sides, with your palms facing inward. Do as many curls as you can at this weight using proper form, keeping the elbows in and upper arms tight at your sides. Immediately switch to the dumbbells that are one weight increment lighter, and do as many hammer curls as you can while maintaining proper form. Finally, switch to the third and lightest set of dumbbells and do the maximum number of curls as you can while maintaining proper form.
Saxon Bends Stand upright with feet a little more than hip-width apart, hands on your head, core engaged, and knees slightly bent. Slowly bend sideways at the hips, leaning over to the side as far as you can without turning your shoulders. Engage your leg muscles throughout the movement so that your lower body does not move. Keep the movement slow and smooth. Slowly return to standing. Repeat the exercise 10 times on one side, then switch and do 10 more on the other side.


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EXERCISE IMAGES

Photo Credit: Nicolas Smith