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In your final movements

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młodszy kelner

Dołączył: 25 Mar 2019
Posty: 10

PostWysłany: Nie Mar 31, 2019 10:27    Temat postu: In your final movements Odpowiedz z cytatem

This workout, devised by Olu Adepitan, PT at London's The Lomax Way, is everything you asked for. High reps and managable weight gives way to a struggle to maintain correct form, especially by the end of the workout.

Widen the doorways, clear your DM's, and buy a bigger shirt, because size will be the prize for crushing this workout.

45-degree incline dumbbell chest press
Sets: 4 / Reps: 10 / Rest: 60 seconds

Lie back on a bench set to a 45-degree angle and lift the weights up to shoulder height, palms facing away from you. Breathe out as you press up with both arms. Lock out your arms and squeeze your chest before returning slowly to the start position.

Barbell bench press
Sets: 4 / Reps: 10 / Rest: 60 seconds

Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep.

Cable crossover
Sets: 4 / Reps: 10 / Rest: 60 seconds

Attach stirrup handles to the high pulleys of a cable crossover machine. Take one in each hand – your arms should be outstretched with a slight bend. Place one foot slightly forward, brace your core, and pull the handles downward and across your body. Return to the start position under control

Close grip EZ bar skullcrusher
Sets: 4 / Reps: 10 / Rest: 60 seconds

Lie back on a flat bench. Grip the EZ bar on the innermost grips and extend your arms straight up, palms facing your feet. Keeping your elbows fixed and tucked in, lower the bar until it is about an inch from your forehead. Slowly extend your arms back to the starting position without locking your elbows.

Standing dumbbell tricep extension
Sets: 4 / Reps: 10 / Rest: 60 seconds

Stand tall and hold a dumbbell with both hands directly above your head. Slowly flex your elbows and lower the weight behind your head as you keep your upper arms still. Extend your arms and repeat.

Triceps cable rope pushdown
Sets: 4 / Reps: 10 / Rest: 60 seconds

Attach a rope handle to the high pulley of a cable station. Keeping your elbows tucked in at your sides grab the handle, tense your core, and bring your hands down until your arms are fully extended, then return to the starting position. Only your forearms should move.
Chest day looking a little stale? Dial it in with this high-rep burner from one of our most anticipated training programs in years, Alpha M's Tailored: 6 Weeks to Living Lean.

Your guide is Aaron Marino, creator of the incredibly popular YouTube channel Alpha M and the creator of the Tailored program. Aaron was once a national-level natural bodybuilder, but today, he's just a busy businessman who wants to train hard and look good. He's condensed his decades of training knowledge down into six weeks of low-rest, high-octane workouts that will transform your body and ignite your love of the weight room.

Is This Too Advanced For Me?
We won't lie, the workout is intense—like, 11 movements over 35 sets, and 600 or so reps. But, if you're a consistent lifter with a fair amount of experience, and if you pick a weight you can control—that's the key—you can handle it.

However, if you're relatively new to the gym (you've only been lifting consistently for a year or less), don't be afraid to cut back on the volume a little. For instance, you can perform 2-3 sets instead of 3-4 sets on most movements. But you can also just pick a seriously light weight, or regress movements like push-ups or dips as needed. Aaron will show you how.

No, this doesn't mean you have permission to cut back through the whole program! If you take it easy for the first couple of weeks, consider coming back and repeating the program as written from the beginning. Seriously!

And no, you don't get to skip cardio—today, or ever. After you've murdered your upper body, you'll do 20 minutes to put your ego on blast and build a heart to match your chest.

Workout Tips
Select a weight you can control through at least 10 reps. "It's not about lifting heavy, it's about you getting the best workout you can," Aaron says. In your final movements like skullcrushers, you may be amazed at how little weight you can, handle.
On push-ups and machine exercises, rest 30-45 seconds. For free-weight exercises like dumbbell presses and the bench press, rest more like 45-60 seconds.
You'll be doing dips after having done a lot of other movements, so if you need to use the assisted dip machine, go for it.
On contraction-focused movements like the pec-deck fly or cable push-down, pause briefly at the peak contraction. Yes, this makes the move more difficult and may require you to use a lighter weight, but yes, it's worth it!
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