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Title:E Criminal Workout 0 Day
Created:May 1st, 2021
Created by: Ty [Rich]
Views: 4,070
Comments: 50
Username: Anonymous - (Login)
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discord.gg/hacker
┼┼──────────────────────────────────────────────┼┼
││ {Table of Contents} ││
││ ││
││ ││
││ 0x00 - Intro / Acknowledgements ││
││ 0x01 - Intro to Chest ││
││ ││
││ 0x10 - Barbell Bench Press ││
││ 0x11 - How To Perform ││
││ 0x12 - Amount of Reps ││
││ 0x13 - Equipment Required ││
││ ││
││ 0x20 - Incline Barbell Bench Press ││
││ 0x21 - How To Perform ││
││ 0x22 - Amount of Reps ││
││ 0x23 - Equipment Required ││
││ ││
││ 0x30 - Decline Barbell Bench Press ││
││ 0x31 - How To Perform ││
││ 0x32 - Amount of Reps ││
││ 0x33 - Equipment Required ││
││ ││
││ 0x40 - Pushups ││
││ 0x41 - How To Perform ││
││ 0x42 - Amount of Reps ││
││ 0x43 - Equipment Required ││
││ ││
││ 0x50 - Dips ││
││ 0x51 - How To Perform ││
││ 0x52 - Amount of Reps ││
││ 0x53 - Equipment Required ││
││ ││
││ 1x01 - Intro to Shoulders ││
││ ││
││ 1x10 - Seated Dumbbell Shoulder Press ││
││ 1x11 - How To Perform ││
││ 1x12 - Amount of Reps ││
││ 1x13 - Equipment Required ││
││ ││
││ 1x20 - Front Weight Plate Raise ││
││ 1x21 - How To Perform ││
││ 1x22 - Amount of Reps ││
││ 1x23 - Equipment Required ││
││ ││
││ 1x30 - Standing Barbell Shrugs ││
││ 1x31 - How To Perform ││
││ 1x32 - Amount of Reps ││
││ 1x33 - Equipment Required ││
││ ││
││ 1x40 - Bent-Over Dumbbell Lateral Raise ││
││ 1x41 - How To Perform ││
││ 1x42 - Amount of Reps ││
││ 1x43 - Equipment Required ││
││ ││
││ 1x50 - Push Press ││
││ 1x51 - How To Perform ││
││ 1x52 - Amount of Reps ││
││ 1x53 - Equipment Required ││
││ ││
││ 2x01 - Intro to Back ││
││ ││
││ 2x10 - Pull-Up ││
││ 2x11 - How To Perform ││
││ 2x12 - Amount of Reps ││
││ 2x13 - Equipment Required ││
││ ││
││ 2x20 - Lat Pulldowns ││
││ 2x21 - How To Perform ││
││ 2x22 - Amount of Reps ││
││ 2x23 - Equipment Required ││
││ ││
││ 2x30 - Reverse Dumbbell Fly ││
││ 2x31 - How To Perform ││
││ 2x32 - Amount of Reps ││
││ 2x33 - Equipment Required ││
││ ││
││ 2x40 - Seated Row ││
││ 2x41 - How To Perform ││
││ 2x42 - Amount of Reps ││
││ 2x43 - Equipment Required ││
││ ││
││ 2x50 - Quadruped Dumbbell Row ││
││ 2x51 - How to Perform ││
││ 2x52 - Amount of Reps ││
││ 2x53 - Equipment Required ││
││ ││
││ 3x01 - Intro to Legs ││
││ ││
││ 3x10 - Barbell Squat ││
││ 3x11 - How To Perform ││
││ 3x12 - Amount of Reps ││
││ 3x13 - Equipment Required ││
││ ││
││ 3x20 - Barbell Deadlift ││
││ 3x21 - How To Perform ││
││ 3x22 - Amount of Reps ││
││ 3x23 - Equipment Required ││
││ ││
││ 3x30 - Leg Press ││
││ 3x31 - How To Perform ││
││ 3x32 - Amount of Reps ││
││ 3x33 - Equipment Required ││
││ ││
││ 3x40 - Calf Raise ││
││ 3x41 - How To Perform ││
││ 3x42 - Amount of Reps ││
││ 3x43 - Equipment Required ││
││ ││
││ 3x50 - Lunges ││
││ 3x51 - How To Perform ││
││ 3x52 - Amount of Reps ││
││ 3x53 - Equipment Required ││
││ ││
││ 4x01 - Intro to Core ││
││ ││
││ 4x10 - Plank ││
││ 4x11 - How To Perform ││
││ 4x12 - Amount of Reps ││
││ 4x13 - Equipment Required ││
││ ││
││ 4x20 - Weighted Russian Twists ││
││ 4x21 - How To Perform ││
││ 4x22 - Amount of Reps ││
││ 4x23 - Equipment Required ││
││ ││
││ 4x30 - Sit-Ups ││
││ 4x31 - How To Perform ││
││ 4x32 - Amount of Reps ││
││ 4x33 - Equipment Required ││
││ ││
││ 4x40 - Moutain Climbers ││
││ 4x41 - How To Perform ││
││ 4x42 - Amount of Reps ││
││ 4x43 - Equipment Required ││
││ ││
││ 4x50 - Side Plank ││
││ 4x51 - How to Perform ││
││ 4x52 - Amount of Reps ││
││ 4x53 - Equipment Required ││
││ ││
┼┼──────────────────────────────────────────────┼┼
┼┼─────────────┼┼ 0x00 - Intro / Acknowledgements ─┼┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
││ As I was sitting in a call with Scope he told me that I should make ││
││ my first paste on the site, since I recently got a rank upgrade. ││
││ But I didn't want to contribute to all the negative and malicious ││
││ activity that usually goes on on the site. So I have decided to ││
││ contribute to the physical health of Doxbin by showcasing some of ││
││ my favorite workouts and how to do them! ││
││ ││
│┼──────Special Acknowledgements──────────────────────────────────────────────┼│
││ ││
││ Sx - doxbin.org/user/midget - Creating some of the formats ││
││ XML - doxbin.org/user/XML - Keeping the paste up ││
││ 3zz - doxbin.org/user/3zz - Someone who actually needs this ││
││ Sumo - doxbin.org/user/sumo - Buying my rank ││
││ Scope - doxbin.org/user/Scope - The reason this exists ││
││ Brief - doxbin.org/user/BriefRichard - Being a real ass nigga ││
││ verdict - doxbin.org/user/verdict - Helping with formatting ││
││ Scorchy - doxbin.org/user/wise - Helping with the idea ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 0x01 - Intro to Chest ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
││ First and foremost is the pectoralis major, which is the thick ││
││ broad muscle that is located under the breast that fans out ││
││ across the chest. It contains at least six separate sets of muscle ││
││ fibers and receives dual motor innervation from both the medial and ││
││ pectoral nerves. By pulling on the humerus, the pectoralis major ││
││ enables lateral, vertical, or rotational motion. ││
││ ││
││ Situated underneath the pectoralis major is a thin and triangular ││
││ muscle by the name of pectoralis minor (naturally). The smaller of ││
││ the two, it extends from three origins on the ribcage and assists ││
││ with movement of the scapula. Together, the pectoralis major and ││
││ pectoralis minor form your pectoral muscles (aka your “pecs”) and ││
││ play a significant role in both arm motion and deep inhalation. ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 0x10 - Barbell Bench Press ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────0x11 - How to Perform─────────────────────────────────────────────────┼│
││ ││
││ Lie flat on your back on the bench. Reach up and grip the bar with ││
││ your hands just wider than shoulder-width apart, so when you are at ││
││ the lowest point of the bench press your hands are directly above ││
││ your elbows, thus allowing maximum force generation. Then bring the ││
││ bar slowly down to your chest as you breathe in. Push up as you ││
││ breathe out, grip the bar hard, and focusing on a spot on the ceiling ││
││ so you can ensure the barbell travels the same path every time ││
││ ││
│┼──────0x12 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ It is suggested that you do 3 sets of repetitions descending the ││
││ number of reps each time, for example, a set would look like this ││
││ [01 x 12] ││
││ [01 x 10] ││
││ [01 x 08] ││
││ ││
│┼──────0x13 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ For this workout, a flat bench is required along with a 45lb ││
││ bar. You will also need weighted plates to increase weight ││
││ as you improve and get stronger. ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 0x20 - Incline Barbell Bench Press ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────0x21 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Lie supine on your back on a bench that is inclined at 45 degrees ││
││ spread your legs, bring your feet back, and place them firmly on ││
││ the ground. Have a slight arch in your back. Dismount the barbell ││
││ using a wider-than-shoulder-width grip. Inhale as you lower the ││
││ barbell to your chest ││
││ ││
│┼──────0x22 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ It is suggested that you do 3 sets of repetitions descending the ││
││ number of reps each time, for example, a set would look like this ││
││ [01 x 12] ││
││ [01 x 10] ││
││ [01 x 08] ││
││ ││
│┼──────0x23 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ For this workout, an incline bench is required with an angle of 45 ││
││ degrees, you will also need a 45lb weight bar, along with various ││
││ weight plates so you have the option to add weight as you improve ││
││ and get stronger ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 0x30 - Decline Barbell Bench Press ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────0x31 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Lie supine on your back on a bench that is declined at 45 degrees ││
││ spread your legs, bring your feet back, and place them firmly on ││
││ the ground. Have a slight arch in your back. Dismount the barbell ││
││ using a wider-than-shoulder-width grip. Inhale as you lower the ││
││ barbell to your chest ││
││ ││
│┼──────0x32 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ It is suggested that you do 3 sets of repetitions descending the ││
││ number of reps each time, for example, a set would look like thi ││
││ [01 x 12] ││
││ [01 x 10] ││
││ [01 x 08] ││
││ ││
│┼──────0x33 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ For this workout, a decline bench is required with an angle of -20 ││
││ degrees, you will also need a 45lb weight bar, along with various ││
││ weight plates so you have the option to add weight as you improve ││
││ and get stronger ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 0x40 - Pushups ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────0x41 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Get down on all fours, placing your hands slightly wider than ││
││ shoulder width. Straighten out your arms and legs so that you ││
││ are at the peak pushup position. Lower your body until your chest ││
││ nearly touches the floor. Pause briefly, then push yourself back ││
││ up, and repeat. ││
││ ││
│┼──────0x42 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ Unlike some of the previous exercises, this exercise is a little ││
││ lighter, as you only use your own body weight. I would recommend ││
││ that you go for higher reps due to the lightweight. Personally ││
││ a set of this would look like the following. ││
││ [03 x 20] ││
││ ││
│┼──────0x43 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ For this workout, all that you need is your body and a flat ││
││ the surface on the floor to work out in! ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 0x50 - Dips ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────0x51 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Grab the parallel bars and jump up, grab hold and straighten ││
││ your arms. Lower your body by bending your arms while learning ││
││ forward. Dip down until your shoulders are below your elbows. ││
││ Lift your body up by straightening your arms and repeat. ││
││ ││
│┼──────0x52 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ For this one, I would recommend doing [03x10] 3 sets of 10 reps ││
││ This is a hard exercise sometimes for beginners so if you aren't ││
││ even able to do one rep, you can just hang there for about 3 ││
││ sets of 30 seconds ││
││ [03 x 20] ││
││ ││
│┼──────0x53 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ For this workout, you will need a set of parallel bars that ││
││ are elevated and sturdy, as well as your bodyweight it is ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 1x01 - Intro to Shoulders ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
││ The shoulder has about eight muscles that attach to the scapula, ││
││ humerus, and clavicle. These muscles form the outer shape of the ││
││ shoulder and underarm. These muscles in the shoulder air in a ││
││ wide range of movement and help protect and maintain the main ││
││ the shoulder joint, known as the glenohumeral joint ││
││ ││
││ The largest of these shoulder muscles is the deltoid. This large ││
││ triangular muscle covers the glenohumeral joint and gives the ││
││ shoulder its rounded-off shape. It stretches across the top of ││
││ the shoulder from the clavicle in the front to the scapula in ││
││ the back. It then stretches downward to near the center of the ││
││ humerus bone. Different fibers of the muscle are responsible for ││
││ different actions, including raising the arm and assisting the ││
││ pectoralis muscle in the chest. One important function of the ││
││ the deltoid is preventing joint dislocation when a person carries ││
││ heavy objects. ││
││ ││
││ Four muscles—the supraspinatus, infraspinatus, teres minor, ││
││ and subscapularis—make up the rotator cuff. It stabilizes the ││
││ shoulder and holds the head of the humerus into the glenoid ││
││ cavity to maintain the principal shoulder joint. ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 1x10 - Seated Dumbbell Shoulder Press ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────1x11 - How to Perform─────────────────────────────────────────────────┼│
││ ││
││ Hold the dumbbells by your shoulders with your palms facing ││
││ forwards and your elbows out to the sides and bent at a 90 ││
││ degree angle. Without leaning back, extend through your elbows ││
││ to press the weights above your head. Then slowly return to the ││
││ starting position, making sure it is one fluid motion. ││
││ ││
│┼──────1x12 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ It is suggested that you do 3 sets of repetitions descending the ││
││ number of reps each time, for example, a set would look like this ││
││ [01 x 12] ││
││ [01 x 10] ││
││ [01 x 08] ││
││ ││
│┼──────1x13 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ You will need a surface to sit on, and a set of dumbbells. ││
││ However, you may want to have dumbbells of various weights ││
││ so that you can adjust your weight accordingly ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 1x20 - Front Weight Plate Raise ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────1x21 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ To execute, keep your hands at hip height as you hold the weight ││
││ in front of you. Your feet should be even with your shoulders ││
││ and your core should be tight. Next, retract your shoulder blades ││
││ and keep your arms straight as you lift the weight to shoulder ││
││ level. Breathe steadily and lower the weight carefully. Repeat. ││
││ ││
│┼──────1x22 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ It is suggested that you do 3 sets of repetitions descending the ││
││ number of reps each time, for example, a set would look like this ││
││ [01 x 12] ││
││ [01 x 10] ││
││ [01 x 08] ││
││ ││
│┼──────1x23 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ The only equipment that is required is a weighted plate and ││
││ space to be able to move freely about ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 1x30 - Standing Barbell Shrugs ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────1x31 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Keeping your feet even with your shoulders, bend your knees ││
││ and pick up the barbell, bringing it to waist level. Next, lift ││
││ your shoulders up and back (i.e. “shrug” or pinch them), squeezing ││
││ for about five seconds before releasing them. Keep the movements ││
││ restricted to your shoulders, meaning your arms should be ││
││ relatively loose and the barbell should only raise and lower very ││
││ slightly ││
││ ││
│┼──────1x32 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ This activity I have always supported doing a few more reps on ││
││ I personally would do 3 sets of 20 reps, so it would be ││
││ [03x20] ││
││ ││
│┼──────1x33 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ The only equipment that is required is a 45lb barbell, and ││
││ weight plates of your choice, to achieve your desired weight. ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 1x40 - Bent-Over Dumbbell Lateral Raise ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────1x41 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ You can perform it in either a standing (bent-over) or seated ││
││ position. Start with a dumbbell in each hand, keeping your chest ││
││ up, your back flat, your knees slightly bent, and your eyes ││
││ focussed toward a fixed point on the floor. Now, bend over until ││
││ your core is basically parallel with the ground, and hang the ││
││ dumbbells directly underneath you, all while keeping your elbows ││
││ in a slightly bent position. Next, raise both dumbbells up and out ││
││ to your sides, forming an arc until your upper arms are even with ││
││ your torso. Take a brief pause at the top before lowering the ││
││ dumbbells back into starting position. Repeat. ││
││ ││
│┼──────1x42 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ It is suggested that you do 3 sets of repetitions descending the ││
││ number of reps each time, for example, a set would look like this ││
││ [01 x 12] ││
││ [01 x 10] ││
││ [01 x 08] ││
││ ││
│┼──────1x43 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ The only equipment that is required is weighted dumbbells of ││
││ your choice, based on how much you lift ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 1x50 - Push Press ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────1x51 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ The push press should be performed in the standing position. ││
││ Start by resting the barbell atop your upper chest, with your ││
││ palms up, your elbows pointed out, and your upper arms parallel ││
││ to the floor. Lower your hips and bend your knees into a quarter ││
││ squat and then rise upwards with ample thrust, fully extending your ││
││ arms and elbows as you lift the bar over your head. Hold for a few ││
││ seconds before returning to the starting position for the next rep. ││
││ ││
│┼──────1x52 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ It is suggested that you do 3 sets of repetitions descending the ││
││ number of reps each time, for example, a set would look like this ││
││ [01 x 12] ││
││ [01 x 10] ││
││ [01 x 08] ││
││ ││
│┼──────1x53 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ The only equipment that is required is the barbell and an ││
││ open space to move around ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 2x01 - Intro to Back ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
││ A strong, well-developed back will improve your workouts in the gym ││
││ and help you develop full-body muscle. A strong back, for example, ││
││ will provide the foundations for your deadlifts and squat, as your ││
││ the body will be able to call upon more stabilizing muscles, enabling ││
││ you to lift more. I will now elaborate on which muscles make up ││
││ the back. ││
││ ││
││ There are smaller muscles that sit closer to the spine, which are ││
││ sometimes called the local stabilizing muscles. The most commonly ││
││ talked about of these muscles is the multifidus, and its role is ││
││ to stabilize the vertebrae on each other, along with the ligaments ││
││ and the tendons that wrap around the spine ││
││ ││
││ You have the obliques, which make up the back muscle. The obliques ││
││ are commonly thought to be abdominal muscles, but they actually ││
││ wrap around onto the thoracolumbar fascia around the back. You ││
││ have internal and external obliques and they're predominantly ││
││ responsible for the rotation and the side bending of the trunk, ││
││ they also assist with stability ││
││ ││
││ You also have the Latissimus Dorsi and Trapezius which are ││
││ responsible for neck and shoulder functions, rather than back ││
││ functions ││
││ ││
││ The tres major is a small muscle that's located on the underside ││
││ of the upper arm. Its sometimes referred to as the lats helper ││
││ because it is so closely related to the lat ││
││ ││
││ Finally, we come to the final two muscles that lie underneath the ││
││ trapezius. The rhomboids provide stability for the shoulder ││
││ complex and are responsible for the retraction of the shoulder ││
││ blades ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 2x10 - Pull-Up ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────2x11 - How to Perform─────────────────────────────────────────────────┼│
││ ││
││ Grab a bar with a grip slightly wider than shoulder-width, with ││
││ your hands facing away from you. Hang all the way down, and pull ││
││ yourself up until your chin is above the bar. Pause for a brief ││
││ second and then lower yourself all the way back down to the ││
││ starting position ││
││ ││
│┼──────2x12 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ For this one, I would recommend doing [03x10] 3 sets of 10 reps ││
││ This is a hard exercise sometimes for beginners so if you aren't ││
││ even able to do one rep, you can just hang there for about 3 ││
││ sets of 30 seconds ││
││ [03 x 20] ││
││ ││
│┼──────2x13 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ For this exercise all you need is a bar that can support the ││
││ weight of your body, and yourself. ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 2x20 - Lat Pulldowns ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────2x21 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Grasp the bar with a wide grip with an overhand, knuckles up ││
││ grip. Other positions and grips are possible but start with ││
││ this standard position. Pull the bar down until it's approx- ││
││ imately level with the chin. Exhale on down motion. While ││
││ shifting just slightly backward is OK, aim to keep your upper ││
││ torso stationery. Keep your feet flat on the floor and engage ││
││ your abs as you pull. The bottom of the motion should be where ││
││ your elbows can't move downward anymore without moving backward. ││
││ Be sure to stop at that point and do not go lower. Squeeze the ││
││ shoulder blades together while maintaining square shoulders. ││
││ From the bottom position with the bar close to your chin, slowly ││
││ return the bar to the starting position while controlling its ││
││ gradual ascent. Don't let it crash into the weight plates. ││
││ Continue until you complete eight to 12 repetitions in a set. ││
││ Rest, then continue to complete your program of sets. ││
││ ││
│┼──────2x22 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ It is suggested that you do 3 sets of repetitions descending the ││
││ number of reps each time, for example, a set would look like this ││
││ [01 x 12] ││
││ [01 x 10] ││
││ [01 x 08] ││
││ ││
│┼──────2x23 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ There is a specific machine for this exercise, however you ││
││ could achieve the workout by finding a bar to throw a resistance ││
││ band over. Then grab both sides of the band to pull down, ││
││ similarly, as you would to a lat pulldown machine. ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 2x30 - Reverse Dumbbell Fly ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────2x31 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Stand with feet shoulder-width apart holding dumbbells at your ││
││ sides. Press the hips back in a hinge motion bringing your chest ││
││ forward almost parallel to the floor. Allow the weights to hang ││
││ straight down, palms facing each other. Maintain a tight core, ││
││ straight back, and slight knee bend. Exhale and raise both arms ││
││ out to your side, squeezing the shoulder blades together. Keep a ││
││ soft bend in your elbows as you pull your shoulder blades toward ││
││ the spine. Inhale as you lower the weight back to the start position. ││
││ Avoid hunching your shoulders up during the movement. Keep your ││
││ chin tucked to maintain a neutral spine during the exercise. Focus ││
││ on feeling the shoulders blades coming together with proper ││
││ breathing from start to finish. ││
││ ││
│┼──────2x32 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ It is suggested that you do 3 sets of repetitions descending the ││
││ number of reps each time, for example, a set would look like this ││
││ [01 x 12] ││
││ [01 x 10] ││
││ [01 x 08] ││
││ ││
│┼──────2x33 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ The only equipment that is required is weighted dumbbells of ││
││ your choice, based on how much you lift ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 2x40 - Seated Row ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────2x41 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Sit upright on the bench and plant your feet on the floor or foot ││
││ pads, knees bent. Extend your arms and hold the handle or cable. ││
││ Move your shoulders back and down. Brace your core. Exhale. Bend ││
││ your elbows to pull the handle or cable, keeping your elbows tucked ││
││ in and your back neutral. Pause for 1 second. Inhale and slowly ││
││ extend your arms, counting to 3. Complete one set of 12 to 15 reps. ││
││ ││
│┼──────2x42 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ Generally, for this exercise, many people go for a timed period ││
││ of say for example 5 minutes, as it's more of a cardio move. ││
││ ││
│┼──────2x43 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ For this exercise there are machines in many fitness centers, ││
││ so look for the machine. ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 2x50 - Quadruped Dumbbell Row ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────2x51 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Take one step back into a lunge position. Keep a soft bend in your ││
││ front leg with the knee in line with your ankle and back leg ││
││ straight. Lean slightly forward, and rest your free hand on your ││
││ front thigh. Tighten your core by squeezing your belly button in ││
││ towards your spine. This will give you a good base of support. ││
││ Lower the dumbbell toward the floor until you have a full extension ││
││ at the elbow. Maintain proper posture through your shoulders, hips, ││
││ and lower back. Avoid rounding or arching the lumbar spine. Begin ││
││ the upward motion of the dumbbell by first sliding your shoulder ││
││ blade toward your spine and then lifting the weight up toward your ││
││ torso by driving your elbow to the ceiling. Keep your elbow close ││
││ to your body as it passes the ribs. Squeeze your shoulder blade in ││
││ toward the center of back (contracting the rhomboids). At the end ││
││ of the movement, the dumbbell should be in line with your chest ││
││ and your elbow should be pointing up toward the ceiling. Be sure ││
││ to maintain good posture through your spine, shoulders, and hips. ││
││ Repeat for the appropriate number of repetitions. Switch sides and ││
││ repeat the same number of repetitions with the opposite arm. Perform ││
││ two to three sets of the exercise, with a one-minute rest between ││
││ sets. ││
││ ││
││ ││
│┼──────2x52 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ It is suggested that you do 3 sets of repetitions descending the ││
││ number of reps each time, for example, a set would look like this ││
││ [01 x 12] ││
││ [01 x 10] ││
││ [01 x 08] ││
││ ││
│┼──────2x53 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ For this exercise you need an open space on the floor, along with ││
││ a pair of weighted dumbbells of your choice, based on how much you ││
││ lift. ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 3x01 - Intro to Legs ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
││ Here a brief little synopsis of the leg muscles, from below your ││
││ butt and above your feet. Your hamstrings are the muscles that help ││
││ form the back of the thigh, to help with the flexing of the knee ││
││ and extension of the hip. Adductors, which are known as the inner ││
││ thigh muscles are responsible for bringing your thigh toward the ││
││ median, or the center of your body, as well as rotating the femur. ││
││ The quadriceps are the muscles at the front of your thighs and are ││
││ made up of four sections, its the main mover when you extend your ││
││ knees. The tibialis anterior is the strip of muscle that makes up ││
││ your shin and helps you flex your ankle to move your foot toward ││
││ your knee. The gastrocnemius is the uppermost of your two calf ││
││ muscles, it gives your feet push-off power with each step. The ││
││ soleus works with and lies underneath the gastrocnemius. The ││
││ tibialis posterior is a very small muscle deep inside the calf ││
││ that helps stabilize your foot. ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 3x10 - Barbell Squat ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────3x11 - How to Perform─────────────────────────────────────────────────┼│
││ ││
││ Stand with the bar on your upper-back, and your feet shoulder- ││
││ width apart. Squat down by pushing your knees to the side while ││
││ moving your hips back. Break parallel by squatting down until ││
││ your hips are lower than your knees. Squat back up while keeping ││
││ your knees out and chest up. Stand with your hips and knees locked ││
││ at the top. ││
││ ││
│┼──────3x12 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ It is suggested that you do 3 sets of repetitions descending the ││
││ number of reps each time, for example, a set would look like this ││
││ [01 x 12] ││
││ [01 x 10] ││
││ [01 x 08] ││
││ ││
│┼──────3x13 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ For this exercise, you will need a rack to put your weights on. ││
││ Along with a 45lb bar and weighted plates. ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 3x20 - Barbell Deadlift ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────3x21 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Stand with your mid-foot under the barbell Bend over and grab the ││
││ bar with a shoulder-width grip Bend your knees until your shins ││
││ touch the bar Lift your chest up and straighten your lower back ││
││ Take a big breath, hold it, and stand up with the weight ││
││ ││
││ ││
│┼──────3x22 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ It is suggested that you do 3 sets of repetitions descending the ││
││ number of reps each time, for example, a set would look like this ││
││ [01 x 12] ││
││ [01 x 10] ││
││ [01 x 08] ││
││ ││
│┼──────3x23 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ For this simple exercise all you need is a 45lb barbell and ││
││ weight plates ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 3x30 - Leg Press ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────3x31 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Brace your abdominal muscles and push the platform away with your ││
││ heels and forefoot. Your heels should remain flat on the footplate. ││
││ The front of your foot or toes should never be used exclusively ││
││ to move the pad forward. While exhaling, extend your legs and keep ││
││ your head and back flat against the seat pad. Extend with slow ││
││ control rather than with an explosive movement. Pause at the top of ││
││ the movement. Do not lock out your knees and ensure that they are ││
││ not bowing out or in. While inhaling, return the footplate to the ││
││ starting position by gradually bending the knees. Keep the feet and ││
││ back flat throughout. ││
││ ││
│┼──────3x32 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ It is suggested that you do 3 sets of repetitions descending the ││
││ number of reps each time, for example, a set would look like this ││
││ [01 x 12] ││
││ [01 x 10] ││
││ [01 x 08] ││
││ ││
│┼──────3x33 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ For this exercise, there are machines in many fitness centers, ││
││ so look for the machine. ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 3x40 - Calf Raise ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────3x41 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Exercises don’t come much simpler than the calf raise. Stand up ││
││ straight, then push through the balls of your feet and raise your ││
││ heel until you are standing on your toes. Then lower slowly back ││
││ to the start. ││
││ ││
│┼──────3x42 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ This exercise is one to do a little weight with a lot of reps. ││
││ So I would personally recommend 3 sets of 50 reps, so a set would ││
││ look like as follows. ││
││ [03x50] ││
││ ││
│┼──────3x43 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ What is required is just your body and optionally weighted plates ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 3x50 - Lunges ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────3x51 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Start by standing up tall. Step forward with one foot until your ││
││ leg reaches a 90-degree angle. Your rear knee should remain parallel ││
││ to the ground and your front knee shouldn’t go beyond your toes. ││
││ Lift your front lunging leg to return to the starting position. ││
││ Repeat 10 to 12 reps on one leg, or switch off between legs until ││
││ you’ve totaled 10 to 12 reps per leg. ││
││ ││
│┼──────3x52 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ For this exercise, you should do 10-12 reps on each leg for 3 ││
││ sets, so for example a set would look like this ││
││ [03x10] ││
││ ││
│┼──────3x53 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ You don't need anything but yourself and open space for this ││
││ workout, holding dumbbells in each hand is optional ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 4x01 - Intro to Core ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
││ The four main abdominal muscle groups that combine to completely ││
││ cover the internal organs include: transversus abdominis – the ││
││ deepest muscle layer. Its main roles are to stabilize the trunk and ││
││ maintain internal abdominal pressure rectus abdominis – slung between ││
││ the ribs and the pubic bone at the front of the pelvis. When ││
││ contracting, this muscle has the characteristic bumps or bulges that ││
││ are commonly called ‘the six pack’. The main function of the rectus ││
││ abdominal is to move the body between the ribcage and the pelvis ││
││ external oblique muscles – these are on each side of the rectus ││
││ abdominis. The external oblique muscles allow the trunk to twist, ││
││ but to the opposite side of whichever external oblique is contrac- ││
││ ting. For example, the right external oblique contracts to turn the ││
││ body to the left internal oblique muscles – these flank the rectus ││
││ abdominis and are located just inside the hipbones. They operate in ││
││ the opposite way to the external oblique muscles. For example, ││
││ twisting the trunk to the left requires the left side internal ││
││ oblique and the right side external oblique to contract together. ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 4x10 - Plank ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────4x11 - How to Perform─────────────────────────────────────────────────┼│
││ ││
││ Plant hands directly under shoulders (slightly wider than shoulder ││
││ width) like you’re about to do a push-up. Ground toes into the floor ││
││ and squeeze glutes to stabilize your body. Your legs should be ││
││ working, too — be careful not to lock or hyperextend your knees. ││
││ Neutralize your neck and spine by looking at a spot on the floor ││
││ about a foot beyond your hands. Your head should be in line with ││
││ your back. ││
││ ││
│┼──────4x12 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ This is obviously not a repetition based exercise, but a timed one. ││
││ You should do three one minute sets ││
││ [03x60 seconds] ││
││ ││
│┼──────4x13 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ All that's required for this exercise is an open space on the ││
││ floor to move around. ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 4x20 - Weighted Russian Twists ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────4x21 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Hold a dumbbell, weight plate, or medicine ball between both hands. ││
││ If you don’t have a weight, grab a compact household item. Choose ││
││ a weight that allows you to maintain proper form. Twist the same ││
││ way as the original variation, keeping the weight at chest level or ││
││ tapping it to the floor each time ││
││ ││
│┼──────4x22 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ For many core exercises, it is a timed movement, rather than a ││
││ repetition-based movement. So for this exercise in specific, I would ││
││ do 3 sets of 1 minute to begin. So a set would look like the ││
││ following. ││
││ [03x60 seconds] ││
││ ││
│┼──────4x23 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ For this exercise all you need is a dumbbell and an open space ││
││ on the floor ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 4x30 - Sit-Ups ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────4x31 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Lie on the floor facing the ceiling with a slight bend in your ││
││ knees and arms bent at the elbows and hands lightly touching your ││
││ head by the ears. Engage your core and lift your upper body so ││
││ your right elbow touches your left knee. Return to the start ││
││ position then lift your upper body so your left elbow touches ││
││ your right knee. Return to the start position. ││
││ ││
│┼──────4x32 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ This is an easier exercise so generally, I would go for more ││
││ repetitions. I for this exercise I would recommend 3 sets of 20. ││
││ [03x20] ││
││ ││
│┼──────4x33 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ All that's required for this exercise is an open space on the ││
││ floor to move around. ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 4x40 - Mountain Climbers ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────4x41 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Get into a plank position, making sure to distribute your weight ││
││ evenly between your hands and your toes. Check your form—your hands ││
││ should be about shoulder-width apart, back flat, abs engaged, and ││
││ head in alignment. Pull your right knee into your chest as far as ││
││ you can. Switch legs, pulling one knee out and bringing the other ││
││ knee in. Keep your hips down, run your knees in and out as far and ││
││ as fast as you can. Alternate inhaling and exhaling with each ││
││ leg change ││
││ ││
│┼──────4x42 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ For many core exercises, it is a timed movement, rather than a ││
││ repetition-based movement. So for this exercise in specific, I would ││
││ do 3 sets of 1 minute to begin. So a set would look like the ││
││ following. ││
││ [03x60 seconds] ││
││ ││
│┼──────4x43 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ All that's required for this exercise is an open space on the ││
││ floor to move around. ││
││ ││
││ ┼────────────────────────────────────────────────┼ ││
┼┼─────────────┼ 4x50 - Side Plank ┼─────────────┼┼
││ ┼────────────────────────────────────────────────┼ ││
││ ││
│┼──────4x51 - How To Perform─────────────────────────────────────────────────┼│
││ ││
││ Start on your side with your feet together and one forearm directly ││
││ below your shoulder. Contract your core and raise your hips until ││
││ your body is in a straight line from head to feet. Hold the position ││
││ without letting your hips drop for the allotted time for each set, ││
││ then repeat on the other side. ││
││ ││
│┼──────4x52 - Amount of Reps─────────────────────────────────────────────────┼│
││ ││
││ For many core exercises, it is a timed movement, rather than a ││
││ repetition-based movement. So for this exercise in specific, I would ││
││ do 3 sets of 1 minute to begin. So a set would look like the ││
││ following. ││
││ [03x60 seconds] ││
││ ││
│┼──────4x53 - Equipment Required─────────────────────────────────────────────┼│
││ ││
││ All that's required for this exercise is an open space on the ││
││ floor to move around. ││
││ ││
│┼────────────────────────────────────────────────────────────────────────────┼│
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