Barbells & Dumbbells

Transcription

1 Barbells & Dumbbells Month 1 Exercise & Workout Log 1

2 1. BARBELL SQUAT Target: Hips, Back Buttocks, and Thighs Equipment: Barbell Bar and Dumbbells Start: Place the Barbell Bar on your shoulders (for extra comfort, wrap a towel around the bar to be placed behind your neck). Stand straight up with your feet shoulder width. Have (1) or more spotter ready to assist. Exercise: Lower your self to below parallel and pause for 1 second count. The lowering movement should be performed in a 4 to 5 second count. Now return to the starting position with a 2 to 3 second count. Do not lock out in the full stand up position. Note: You are not competing in a power lifting contest rather you are trying to build to a certain strength level. Repetitions: Make sure you can perform at least 8 reps in good form and then work up to reps before you increase the weight. You should increase the weight 5% incrementally each time, then work up to 12 reps and repeat. Positions: Start Mid-Range Full Contraction 2. STANDING BARBELL PRESS (STRICT FORM) Target: Shoulders, Triceps, Upper Chest Equipment: Barbell and Dumbbells (Select a weight you can perform at least 8 reps initially) Start: Grip the barbell bar with your hands pronated (knuckles facing you) And lift chest height. Stand with your feet shoulder width. Have (1) or more spotters ready to assist. Exercise: Raise the weight to a 2 to 3 second count up, then pause for 1 second count and lower the weight slowly to a 3 to 4 second count. 2

3 Note: Do not at any time hold your breath for this adds pressure in the chest area causing the valsalva effect and in some cases may cause dizziness. Do not arch the lower back. Repetitions: Perform at least 8 reps initially (with appropriate weight) and work up to 12 reps in strict form. Then increase the weights 5% incrementally each time and repeat. Positions: Start Mid-Range Full Extension 3. DEADLIFT Target: Low back, Thighs, and Buttocks Equipment: Barbells and Dumbbells Start: Stand with feet shoulder width. Place hands on outside of legs; Bend your knees to the ideal level and pick up barbell with a reverse grip. Keep your head up and look straight forward. Have (1) or more spotters ready to assist. Exercise: Lift the weight with legs and upper body together in a fluid motion to a 2 to 3 second count up. Then pause to a 1 second count and lower to a 2 to 3 second count. Touch the floor lightly with the barbell and immediately start the next rep. Note: Keep the facial muscles relaxed and do not hold your breath. If you suffer from hypertension or other cardio-vascular diseases, you may not be able to do this exercise due to the sustained gripping of the barbell. Some trainees use wrist grip which eases the gripping slightly. If you prefer not to do this exercise, the preferred exercise is the Barbell Squat for a second cycle. Repetitions: Start with 12 reps and work up to 20 reps. Increase the weight incrementally 5% each timeand repeat until you have achieved 20 reps. 3

4 Positions: Start Mid-Range Full Extension 4. SUPINE BARBELL BENCH PRESS Target: Chest, Shoulders, and Triceps Equipment: Barbell and Dumbbells; Barbell Bench Start: Position on bench, face up. Place your hands on the bar with palms gripping shoulder width. Have (1) or more spotters ready to assist. Exercise: Take the barbell off the rack and lower the weight to a 3 to 4 second count down and then pause for 1 second count. Then, return to the starting position with a 2 to 3 second count. Do not stay at the top in a lockout position. When the rep is completed, immediately start the next rep. Note: If you do not have a training partner (spotter), it is highly recommended that you perform the exercise with dumbbells which are safer and easier to manage than a straight barbell bar. Repetitions: Start with 8 reps and work up to 12 reps. Increase the weight incrementally 5% each time and repeat until you have achieved 12 reps. Positions: Start Mid-Range Full Contraction 5. BARBELL BICEP CURL Target: Upper arm and Forearm Equipment: Barbell and Dumbbells Start: Stand with your back against the wall. This improves your ability to assure proper form and improved isolation of the working muscle. We suggest a supinated grip (palms up) on the barbell, shoulder width and keep your elbows at your sides. 4

5 Exercise: Take the barbell off the rack and perform each rep with a 2 to 3 second count up. Then pause for 1 second and lower the weight to a 3 to 4 second count. Do not hold your breath! Note: Use a light grip because sustained gripping elevates blood pressure. Keep your hands relaxed but use enough grip to stabilize the barbell. Repetitions: Start with 8 reps and work up to 12 reps. Increase the weight incrementally 5% each time and repeat until you have achieved 12 reps. Positions: Start Mid-Range Full Contraction 6. SHOULDER SHRUG Target: Neck, trapezius muscles, Upper back Equipment: Barbell and Dumbbells Start: Stand with feet shoulder width. Bend your knees slightly and pick up barbell with a reverse grip and keep your arm in a straight line at your sides. To make it easier in the start position, you may place the barbell on a flat surface of a bench in order to not have to lift directly from floor. Always, look straight ahead while shrugging. Exercise: Lift the barbell off the bench (preferably) or floor, then while keeping your arm in a straight line and looking forward, shrug your shoulder toward your earlobes in a 2 to 3 second count up and pause for 1 second count. Then lower the weight to a 3 to 4 second count. Repetitions: Start with 8 reps and work up to 12 reps. Increase the weight incrementally 5% each time and repeat until you have achieved 12 reps. 5

6 Positions: Start Full Contraction 7. STANDING TRICEPS EXTENSION Target: Triceps and Shoulders Equipment: Dumbbells Start: Stand with feet shoulder width, one foot slightly in front of other for stabilization. Bend your knees slightly and place both hands on the end of a fixed dumbbell and place it behind your head. Exercise: Lower the dumbbell to a 3 to 4 second count, pause 1 second, then return to the starting position with a 2 to 3 second count. Do not hold your breath! Caution: Do not bounce or jerk the weight because both the shoulder and the elbow joints are involved and momentum could cause injuries. Repetitions: Start with 8 reps and work up to 12 strict reps. Increase the weight incrementally 5% each time and repeat until you have achieved 12 strict reps. Positions: Start Mid-Range Full Extension 8. STANDING SINGLE LEG HEEL RAISE Target: Lower leg and calf muscles (soleus & gastrocnemius); Achilles Tendon Equipment: Dumbbell 6

7 Start: Stand on the lower stair of a staircase or study elevated wooden or molded plastic box that will allow a 2 or 3 inch differential rise. With the leg straight while holding the dumbbell, raise the heel 2 to 3 inches. Exercise: Raise the heel to a 2 to 3 second count and hold for 1 second. Then, lower the heel to a 3 to 4 second count. Do not bounce the foot. Repetitions: Work up to 15 to 30 reps per leg Positions: Start Alternating Foot Results 7

8 Month 1/Week 1 Date EXERCISE REPS WEIGHTS Date Month 1/Week 2 Date EXERCISE REPS WEIGHTS Date 8

9 Big Jim s Proper Strength Training Barbells Workout Month1/Week 3 Date EXERCISE REPS WEIGHTS Date Month 1/Week 4 Date EXERCISE REPS WEIGHTS Date *As always consult a physician before beginning any workout routine