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Jay's Gym Workout Routine
Written by Administrator   
Wednesday, 26 November 2008 23:00

Gym Workout Routine

Bodyweight Lateral Squat

  1. Stand with your feet shoulder width apart.
  2. Start by stepping to the right with your right foot and proceed into a squat.
  3. Return to the standing position with your feet shoulder width apart.
  4. Now step to your left with your left foot and proceed into a squat.
  5. Return to the starting position and repeat.

Half Squats

  1. Holding dumbbells at sides, stand upright with your feet shoulder width apart.
  2. Bend from knees until thighs are almost parallel to the ground (avoid letting knees turn inwards).
  3. Keep back flat, lower back slightly arched inwards and head up.
  4. Return to upright position and repeat.

Full Sit Up

  1. Start position: Lie back onto floor or bench with knees bent and hands behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest.
  2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench until you are seated in an upright position.
  3. Return to start position.
  4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.

Straight Arm Modified Crunch

  1. Start position: Lie back onto floor or bench with knees straight or bent if you prefer, both hands straight and down by waist. Head should be in a neutral position with a space between chin and chest.
  2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench. Extended arm should remain fixed and parallel to head.
  3. Return to start position.
  4. Remember to keep head and back in a neutral position. Hyperextension or flexion may cause injury. Also only curl your torso until your shoulders blades are off the ground. Do not try to sit up to an upright position. To increase resistance, hold dumbbell in hand of extended arm. To decrease resistance, position hand closer towards body.

Belly Blaster

  1. Start in a plank position with your elbows and forearms on the ground, your body parallel to the floor and up on your toes.
  2. Make sure your belly button is drawn in toward your spine and raise your hips up into the air and hold for a 1 second count.
  3. Return to the starting and repeat for the prescribed number of repetitions.

Core strength pelvic thrusts

Core Strength Pelvic Thrusts

  1. Lie on your back with your legs bent 90 degrees at the hip. Slowly lift your hips off the floor and towards the ceiling. Lower your hips to the floor and repeat for the prescribed number of repetitions.

Core strength training good mornings

Good Mornings

  1. Stand with feet shoulder width apart with knees slightly bent (at 20°).
  2. Start position: Grasp bar with overhand grip shoulder width apart. Back should be straight in a neutral position.
  3. Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement.
  4. Return to start position.
  5. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.

Bent Over Barbell Row

  1. Position your feet at about shoulder width. Bend over so your back is as close to parallel to the floor as you can and hold bar with an overhand grip and with hands a little wider than shoulder width. Keep legs slightly bent. Hold bar at arm's length straight down.
  2. Pull bar straight up to the lower part of your chest.
  3. Slowly lower bar back to starting position.
  4. Keep your head up and back straight at all times, and do NOT swing or use momentum to lift the weight!
  5. Return to the starting position and repeat.

2-3 Sets, 12-15 Reps

Exercise Data

Main Muscles:
Middle Back
Other Muscles:
Biceps, Lats
Equipment:
Barbell
Mechanics Type:
Compound

Stiff-Legged Barbell Deadlift

  1. Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length.
  2. Lower back down to the floor but do not let plates touch.
  3. Return to the starting position and repeat.

2-3 Sets, 12-15 Reps

Tip:This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don't touch the floor) or with dumbbells.

Exercise Data

Main Muscles:
Lower Back
Other Muscles:
Hamstrings, Calves
Equipment:
Barbell
Mechanics Type:
Compound

Barbell Full Squat

  1. Position a barbell on the back of the shoulders and grasp bar to the sides. Put your feet at shoulder width with your toes and knees slightly pointed outwards.
  2. Descend until knees and hips are fully bent. Extend knees and hips until legs are straight.
  3. Return to the starting position and repeat.

2-3 Sets, 12-15 Reps

Note:Some people believe this is damaging to your knee, but others believe it is a great exercise. Can also be done with dumbbells in your hands instead or on the Smith machine.

Exercise Data

Main Muscles:
Quadriceps
Other Muscles:
Hamstrings, Calves, Glutes
Equipment:
Barbell
Mechanics Type:
Compound

Barbell Hack Squat

  1. Hold a barbell behind you at arm's length. Keep the bar tucked against your butt and upper thighs. Palms up, facing back, and your hands as wide as your hips. Turn wrists up to lock bar solidly. Bars stays this way at all times!
  2. With your head and eyes up and your feet firmly on the floor at shoulder width, squat until your upper thighs are parallel to the floor.
  3. Return slowly to the starting position and repeat.

2-3 Sets, 12-15 Reps

Note:Can also be done with your heels slightly elevated on a small block.

Exercise Data

Main Muscles:
Quadriceps
Other Muscles:
Forearms, Hamstrings, Calves
Equipment:
Barbell
Mechanics Type:
Compound

Barbell Deadlift

  1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor.
  2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees.
  3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar.
  4. Return to the starting position and repeat.

2-3 Sets, 4-6 Reps

Tip: Think of a deadlift as a squat, only the bar is in your hands rather than on your back.

Exercise Data

Main Muscles:
Quadriceps
Other Muscles:
Hamstrings, Calves, Glutes
Equipment:
Barbell
Mechanics Type:
Compound

Dumbbell Lunges

  1. Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle.
  2. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position.
  3. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position!

2-3 Sets, 12-15 Reps

Exercise Data

Main Muscles:
Quadriceps
Other Muscles:
Hamstrings, Calves, Glutes
Equipment:
Barbell
Mechanics Type:
Compound

Barbell Flat Bench Press - Medium Grip

  1. Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench but with a slight arch! Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest.
  2. Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked.
  3. Lower the bar down slowly and repeat.

2-3 Sets, 10-12 Reps

Exercise Data

Main Muscles:
Chest
Other Muscles:
Triceps, Shoulders
Equipment:
Barbell
Mechanics Type:
Compound

Barbell Curl - Possibly the best biceps exercise!

  1. With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line.
  2. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top.
  3. Lower the weight slowly, resisting all the way down until your arms are nearly straight and repeat.

2-3 Sets, 10-12 Reps

Exercise Data

Main Muscles:
Biceps
Other Muscles:
None
Equipment:
Barbell
Mechanics Type:
Isolation

Overhead Triceps Dumbbell Extension

  1. Grab a dumbbell with one hand. Stand with your feet shoulder width apart. Lift the dumbbell so that it is at arms length straight above you shoulder. Keep a slight bend in your knees to take pressure off the lower back.
  2. Lower the dumbbell in an arc motion behind your head until your elbow is at a 90-degree angle. Lift the dumbbell in an arc motion back to the starting position. Repeat for the desired number of reps. Do the same for the other arm.

2-3 Sets, 12-15 Reps

Tip:You can do this exercise with both arms at the same time by using a barbell, two dumbbells, or holding 1 dumbbell with two hands.

Exercise Data

Main Muscles:
Triceps
Other Muscles:
None
Equipment:
Dumbbell
Mechanics Type:
Isolation
Calf raises

Seated Calf Raises

  1. Sit on the edge of the bench, feet flat on the floor about 12 inches apart.
  2. Rest dumbells on thighs while keeping hold of them.
  3. While staying seated raise heels by just using toes.
  4. Lower your heels to the ground and repeat.

Stretching Routine

Standing Quad Stretch

  1. Standing with a shoulder width stance and hang onto an object for support.
  2. Bring one foot up and grab with your hand.
  3. Pull your foot up until you feel a stretch on the front of your thigh.
  4. Hold for the prescribed time and repeat with the other leg.

Hip Flexor Quad Stretch

  1. Step out 1-2 feet with one foot.
  2. Slowly push pelvis downward and forward until stretch is felt in front of back thigh.
  3. Hold for 20-30 seconds. Repeat as prescribed.
  4. Remember to keep the low back straight.

Standing Lateral Stretch

  1. Start by hanging onto a bar with one hand and raising the other hand above your head.
  2. Keeping your feet on the ground bend laterally to the side. Do not lean forward or back to accomplish movement.
  3. Keeping your body parallel you should feel a stretch on your side.
  4. Hold for the prescribed time and repeat with the other side.

Standing Shoulder Stretch

  1. Stand with a shoulder width stance and place both hands on the end of the toning bar.
  2. Lean forward keeping your back flat until you feel a stretch in your shoulders.
  3. Hold for the prescribed time and repeat if necessary.

Last Updated on Friday, 13 March 2009 10:59
 

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