Loading Events

« All Events

  • This event has passed.

Full Body Lift

April 24

Full Body Lift

  1. Back Squat – 10,10,8,8 reps
  2. Barbell Press – 10,10,8,8 reps
  3. Deadlift Row – 12 reps – 4 sets
  4. Step Ups – 8 reps each leg – 3 sets

 

  1. Bicep Curls – 12 reps – 3 sets

Superset with

  1. Tricep Push Ups – 10 reps – 3 sets

 

Back Squat 

Position your feet shoulder width with your toes pointed slight outward, doing this will help force your knees out. You never want your knees to be caving in at any time. Sit back into your heels as you squat down. Brace your core and keep your chest up with your chin tucked, this will help keep your spine in aline and keep your back from arching. When placing the bar on your back you want to put it across your traps and shoulders, making sure you are in the center of the bar with your hands evenly placed on each side.

 

Barbell Press 

Stand with your feet about hips width apart and grip the barbell slightly inside shoulder width wide. Keep your core tight and engaged throughout the exercise to avoid arching your back. Slowly lower the bar down to your chest and push the bar above your head making sure to get your arms all the way straight. The bar should be in your palms pushing straight up.

 

Deadlift Row 

Stand with your feet together and a dumbbell in each hand. Keeping your weight in your heels, bend over bringing the dumbbells down your shin and pushing your hips back. Row both the dumbbells up bringing your elbows back towards your hips and keeping your arms in close towards your body. Bring them back down in front of your shins and deadlift the weight up by squeezing and using your glutes and hamstring to pull the weight back up.

 

Step Ups 

The key here is slow and controlled. Focusing on one leg at a time step up and try your best not to let the other leg push off the ground, keep all your weight on the leg you are stepping up with. As you come back down to the ground you want to be as slow and controlled as possible, try your best not to let your leg land hard but rather setting in down softly. Make sure you are keeping a tight core to help with balance and stability. If this is difficult at first find something shorter than a bench or try without holding the weight.

Bicep Curls

Stand with your feet hips width apart and a dumbbell in each hand. Curl the dumbbell up towards your shoulder with your palms facing up. It’s important to keep your core tight to prevent your lower back from arcing. Also make sure you are not swinging the dumbbell up with each curl, this exercise should be slow and controlled.

 

Tricep Push Ups 

You can do this on the end of a bench or on the ground. What makes this a tricep pushup is having your hands close together. Make sure your shoulders are right over your hands. As you lower your chest to the ground, make sure your elbows stay close to your body.

Details

Date:
April 24
Shopping Cart
Verified by MonsterInsights