Deadlifts 5 sets and 3/3/3/2/1 reps

Deadlifts 5 sets and 3/3/3/2/1 reps

Bill Starr    March 13, 2018   Comment  

Deadlifts 5 sets and 3/3/3/2/1 reps

Deadlifts 5 sets and 3/3/3/2/1 reps

Deadlifts 5 sets and 3/3/3/2/1 reps

Deadlifts 5 sets and 3/3/3/2/1 reps

Muscle: Latissimus Dorsi

Muscle: Pectoralis

Step 1: Stand with your feet hip-distance apart and bend down in sitting motion until your thighs are parallel to the floor. Keep your back straight and make sure that your spine is as close to the neutral position as possible. Take an overhand grip on the bar with your hands slightly wider than a shoulder-width apart.

Step 2: Exhale, draw your abdominal muscles in, and lift the bar by pushing up throliga your legs.


Step 3: As the bar reaches your knees during the lift phase, push your hips forward to raise your torso so that you are Standing tall with your arms by your sides and the bar resting on your thighs.

Step 4: Hold the position for two seconds, inhale and return the weight to the floor.

Bench Presses 5 sets and 3/3/3/2/1 reps

Bench Presses 5 sets and 3/3/3/2/1 reps

Bill Starr    March 13, 2018   Comment  

Bench Presses 5 sets and 3/3/3/2/1 reps

Bench Presses 5 sets and 3/3/3/2/1 reps

Bench Presses 5 sets and 3/3/3/2/1 reps

Bench Presses 5 sets and 3/3/3/2/1 reps

Muscle: Pectoralis

Step 1: Lay flat on a bench and have your feet flat on the floor. The bar, when racked, will be slightly behind your head. It is important to use a spotter for this exercise, especially if you are using a free bar or dumbbells, to eliminate the chance of dropping the weight on yourself.



Step 2: Once you have lifted the weight off of the rack, the bar will be directly over the center of your chest. Keep your head on the bench at all times throughout the movement. Once you have the bar steady, slowly lower it to about chest level, if you are able to. your arms pointed outward as the bar drops. Upon reaching the bottom the movement, press the bar back up to an extended position, focusing on driving the bar upwards with your chest and arms.