So this week I’m going back to basics. Major muscle groups, heavy weights and only 8-10 reps of each.

Are you in?

Come on, join me . . . you know you want to?

Ready . . .

awesome, lets do this!

Let’s start with at least 5 min warm up, take a walk, do some high knees, step ups, skipping, dance around the living room. Something, anything to get the blood pumping around your body then always, always, ALWAYS do at least 5 min cool down and include stretching people! So important!!!!!!!

Ready, breathe and go –

—–Exercise—–	–	—–Weight—–	–	—–Reps—–
Squats	–	45 lbs	–	8-10
Bench Press	–	35 lbs	–	8-10
Single arm bent over rows	–	25 lbs	–	8-10
Sumo Squats	–	50 lbs	–	8-10
Over head press	–	30 lbs	–	8-10
Dead lift	–	50 lbs	–	8-10
Bicep curls	–	17.5 lbs	–	8-10
Over head tricep extension	–	35 lbs	–	8-10
1	–	min	–	rest

 

Key Training Points

Squats – 

• Hold dumbbells by sides • Pelvis/spine neutral • Feet shoulder width apart • Flex hips-buttocks first

• Flex knees to about 90 degrees • Knees in line with 2nd and 3rd toes

Training Errors/Things to avoid –

• Trunk leaning forward

• Flicking of knees (rapid movement at the end range of extension)

Bench Press – 

• Elbows out to sides

• Extend arms fully but not lock

• Hands above chest in elevated position

Bent over Row – 

• Lean forward at hip

• Neutral spine

• Slight stretch to hamstring

• Head neutral

• Raise dumbbell along thigh up to pelvis

• Lower dumbbell fully along thigh

• Retract shoulder blades before elbow flexes

Overhead Press –

• Hands shoulder width apart or slightly wider

• Press dumbbell up above head in line with front of head

• Chest high

• Stable trunk

• Knees slightly bent

Dead LIft –

• Bend at hip

• Slight bend/flex at the knee

• Dumbbells roll along thigh

• Chest high

• Roll shoulders back upon extension

Training Errors/Things to avoid – 

• Dumbbell too far away from body

• Rolling shoulders forward

Bicep Curl – 

• Elbows in to body

• Chest high

• Head neutral

• Shoulders back

• Knees soft

• Feet slightly wider then hips

• Raise bar to shoulder

Training Errors/Things to avoid – 

• Swinging of body

• Lifting elbows

Overhead Tricep Extension – 

• Hold dumbbell in both hands above your head

• Arms remain stable

• Maintain elbow position

• Bend arms to lower the weight behind your head

What’s your favourite muscle group to work?

Top image from timtak via Flickr