Bill Starr | strength training for sport

Sunday, March 18, 2018

Triceps Extensions 4 sets and 12/10/8/6 reps

Bill Starr March 18, 2018 Comment

Triceps Extensions 4 sets and 12/10/8/6 reps

Triceps Extensions Workouts

Powerlifting Workouts Triceps Extensions 5 sets and 12/10/8/6 reps video & image guide

Triceps Extensions 4 sets and 12/10/8/6 reps

Muscle: Triceps Barchii

Step 1: Positioning the bar over your eyes keeps your under some tension while your are in the extended position.

Step 2: Now, keep your upper arms fixed in the extended position while you bend your elbows and allow the weight to descend under control toward forehead.

Upright Rows 4 sets and 12/10/8/6 reps

Bill Starr March 18, 2018 Comment

Upright Rows 4 sets and 12/10/8/6 reps

Upright Rows Workouts

Powerlifting Workouts Upright Rows 5 sets and 12/10/8/6 reps video & image guide

Upright Rows 4 sets and 12/10/8/6 reps

Muscle:Deltoids

Step 1: Raise the bar toward your chin by leading with your elbows. When your upper arms are parallel to the floor, stop the pull, and lower the bar along the same path it was raised.

Step 2: At the top of your range of motion, your elbows should be higher than your wrists.

Low-Pulley Lateral Raises 4 sets and 12/10/8/6 reps

Bill Starr March 18, 2018 Comment

Low-Pulley Lateral Raises 4 sets and 12/10/8/6 reps

Low-Pulley Lateral Raises Workouts

Powerlifting Workouts Low-Pulley Lateral Raises 5 sets and 12/10/8/6 reps video & image guide

Low-Pulley Lateral Raises 4 sets and 12/10/8/6 reps

Muscle: Deltoids

Step 1: Stand close to the cable machineand side-on to it, position your arm slightlyin front of our thighs and take hold of thehandle. nhale and, keeping a slight bend inthe elbow, raise your arm out to the side ofthe body until your upper arm is level withyour shoulder.
Step 2: Keep your palm facing down. Slowly,and with the movement under control, loweryour arm back down to the start position.

Tuesday, March 13, 2018

Barbell Curls 5 sets and 3/3/3/2/1 reps

Bill Starr March 13, 2018 Comment

Barbell Curls 5 sets and 3/3/3/2/1 reps

Barbell Curls 5 sets and 3/3/3/2/1 reps

Muscle Group: Biceps Brachii

Step 1: Starting from the same initial position for standard bicep curl, hold the bar with both arms extended downward, gripping the bar with your palms facing up.

Step 2: Lift the bar, but instead of keeping both elbows locked to your side and lifting in an arc, allow both elbows to move backward in order to "drag" the bar in a straight line directly up the front of your body.

Push-Downs 5 sets and 3/3/3/2/1 reps

Bill Starr March 13, 2018 Comment

Push-Downs 5 sets and 3/3/3/2/1 reps

Push-Downs 5 sets and 3/3/3/2/1 reps

Muscle: Triceps Brachii

Step 1: Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet shoulder width apart and bend your knees slightly.

Step 2: Keep your elbows locked in close body and your wrists straight. Keep your WHOLE body steady, push the bar as far as possible towards your legs locking your and feeling the triceps full contract.

Step 3: Keep the upper arms close to the body. Return to the starting position using the same motion Never move your elbows or torso! Stay standing straight

Seated Dumbbell Presses 5 sets and 3/3/3/2/1 reps

Bill Starr March 13, 2018 Comment

Seated Dumbbell Presses 5 sets and 3/3/3/2/1 reps

Seated Dumbbell Presses 5 sets and 3/3/3/2/1 reps

Muscle: Deltoids

Step 1: Position yourself on a bench or chair with your back upright and straight. Grasp a dumbbell in each hand and hold them just outside of each shoulder with your thumbs pointing in toward each other.

Step 2: Simply press the dumbbells up over your head and return to the start position just outside your shoulders.

Back Extensions 5 sets and 3/3/3/2/1 reps

Bill Starr March 13, 2018 Comment

Back Extensions 5 sets and 3/3/3/2/1 reps

Back Extensions 5 sets and 3/3/3/2/1 reps

Muscle: Lower Back

Step 1: Position yourself into a back-extension station by placing your feet under the leg brace anchor so that it is hooked there.

Step 2: With your upper thighs resting the bad, lock your hands behind your head and bend forward at the hips until your upper body is just short of being 90 degrees to the floor.

Step 3: Slowly raise your torso until it's in line with your lower body, then lower it. Alternatively, you can hold onto a weight by bracing it with your arms across your chest and do the same motions.

Seated Front Presses 5 sets and 3/3/3/2/1 reps

Bill Starr March 13, 2018 Comment

Seated Front Presses 5 sets and 3/3/3/2/1 reps

Seated Front Presses 5 sets and 3/3/3/2/1 reps

Muscle: Triceps Brachii

Step 1: Position yourself on a regular free weight flat bench press machine. Lie flat on your back and grab the barbell above you with a very narrow grip.

Step 2: Focus on keeping about an 6-8 inch width in your grip Lift the barbell off of the rack and lower it to about 3 inches above your chest and then bar back to the start position.

Step 3: Make sure to focus on keeping your elbows in towards your body throughout the full range of the movement.

Close-Grip Bench Presses 5 sets and 3/3/3/2/1 reps

Bill Starr March 13, 2018 Comment

Close-Grip Bench Presses 5 sets and 3/3/3/2/1 reps

Close-Grip Bench Presses 5 sets and 3/3/3/2/1 reps

Muscle: Triceps Brachii

Step 1: Position yourself on a regular free weight flat bench press machine. Lie flat on your back and grab the barbell above you with a very narrow grip.

Step 2: Focus on keeping about an 6-8 inch width in your grip Lift the barbell off of the rack and lower it to about 3 inches above your chest and then bar back to the start position.

Step 3: Make sure to focus on keeping your elbows in towards your body throughout the full range of the movement.

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

Bill Starr March 13, 2018 Comment

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

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

Muscle: Biceps Brachii

Step 1: Stand with feet about hip-width apart, abs engaged as you hold medium heavy dumbbells in front of the thighs. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders.

Step 2: Keep the elbows stationary and only bring the weight as high as you can without moving the elbows. Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g., don't lock the joints and try to keep tension on

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

Bill Starr March 13, 2018 Comment

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

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

Muscle: Glutes

Step 1: Place barbell bar across upper back and stand with your feet hip-width apart.

Step 2: Lower your hips until your thighs are parallel to the floor. Push back up all the way, pause, then go back down to parallel.

Step 3: Pause again, then return to the start.

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

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

Bill Starr March 13, 2018 Comment

Bench_Presses_1_5_sets_and_3/3/3/2/1_reps

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

Bench_Presses_2_5_sets_and_3/3/3/2/1_reps

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

Bench_Presses_3_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.