Insane Muscle & Strength Workout – Day 2

Exercises

Key Points

Major Muscles

Minor Muscles

STEP-UPS

Pick a bench that’s height is such that your knee never has to bend more than 90º. Step up with the left leg, and lower onto the right leg.

Gluteus Maximus, Hamstrings, Quadriceps.

Abdominals, Spinal Erectors, Upper/Mid back, Arms, Calves, Adductors/Abductors.

HACK SQUATS

Hold a barbell behind your back. Place your feet shoulder width apart on the platform, in front of your hips to take stress off the lower back, toes straight ahead or slightly out. Keep your abdominals tight and your back arched. Keep your head straight and your eyes looking up to help keep your back arched. Bend your knees making sure they travel forward over the first two toes. Make sure your hips descend at the same rate. Stop just before the lower back starts to round and the pelvic girdle tilts forward.

Gluteus Maximus, Hamstrings, Quadriceps

Abdominals, Spinal Erectors, Upper/Mid back, Arms, Calves, Adductors/Abductors.

STIFF-LEG DEADLIFTS

Starting from a standing position, keeping your knees slightly bent, abdominals tight, a natural arch in the back and the bar close to and in front of the body, bend forward from the hip. Bend forward until a stretch is felt on the hamstrings.

Hamstrings, Gluteus Maximus.

Spinal Erectors.

STANDING CALF RAISES

Place the balls of your feet on a block.  Rise up on your toes as far as possible. Then let  your heels down until a stretch is felt on the back of your legs.

Gastrocnemius.

Soleus.

STANDING BENT-OVER DUMBBELL LATERALS

Bend over at the waist until your torso is parallel to the floor. Hang your arms perpendicular to floor, your palms facing each other, and your arms bent slightly. Move the dumbbells out to the sides and upward until your arms are parallel to the floor. Your arms should be perpendicular to the body as they raise. Turn your wrists so that the pinkie fingers are higher than your thumbs.

Posterior deltoid.

Teres and Rhomboids.

STANDING LATERAL RAISE

Start with the dumbbells in front of your legs, palms facing each other. With a slight bend in the elbow, bring the arms directly out to the side, rotating the front of the dumbbell towards the ground. Bring your arms up parallel to the floor.

Lateral head of the deltoids.

Traps; Anterior/Post-erior head of deltoids.

ARNOLD PRESS

Using dumbbells, start with your palms facing the rear. Press upwards, and when your hands are even with your head, rotate your palms forward. Reverse the process to lower them.

Anterior head of deltoids.

Posterior/Lateral head of deltoids; Triceps.

LEG TUCKS ON FLOOR (3×20)

Sitting on the floor, lean back slightly and support your upper body with your arms. Keeping your Abdominals tight and your knees bent at a 90 degree angle, lift your legs in a large arc until your thighs are above parallel to the ground.

Hip flexors.

Rectus Abdominis, Obliques.