Insane Muscle and Strength Workout- Day 4

Exercises

Key Points

Major Muscle

Minor Muscle

ONE-LEG SQUATS

With feet shoulder width, toes straight ahead or slightly out, place bar across the shoulders (behind your head) where it’s comfortable. Keep your abdominals tight and your back arched.  Keep your head straight and your eyes looking up to help keep your back arched. Place one foot on a block positioned behind you, so that when you are in a squatting position the back of your knee comes down to the same line as the back of the other heel. Perform this one leg at a time. Stop just before the lower back starts to round out.

Quadriceps, Gluteus Maximus, Hamstrings.

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

DUMBBELL GOOD MORNINGS

Starting from a standing position, keeping your knees slightly bent, abdominals tight, a natural arch in the back, and the dumbbells held on the front of the shoulder with the elbow high bend forward from the hip keeping the dumbbells held on the shoulder. Bend forward until a stretch is felt on the hamstrings.

Hamstrings, Gluteus Maximus.

Spinal Spinal Erectors, Shoulder girdle.

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.

FRONT/SIDE 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 left arm to the side and upward until your arm is parallel to the floor.  At the same time, move your right arm straight forward and up until your arm is parallel to the floor.  Try to keep your torso from twisting to the side.  Perform for the ½ of the number of repetitions and switch sides form the remaining half.

Shoulder girdle

Deltoids, Teres and Rhomboids.

UPRIGHT ROWS

Stand grasping barbell with overhand grip, hands 6-10 inches apart.  Let bar hang straight down in front of you.  Raise the bar straight up to the chin, keeping bar close to body.  Keep back straight and feel traps contract throughout movement.  Strict movement.

Traps & frontal deltoids.

Pectorals.

MILITARY PRESS

Keep your elbows in front of your body.  Starting with the barbell under your chin, press it up over your head.

Anterior head of deltoids.

Triceps.

TWISTING CRUNCHES (3×50)

Lying with your thighs perpendicular to the floor, keep your lower back pressed against the floor.  Curl your shoulders off the floor as far as possible without letting your lower back leave the floor. Curl your right shoulder towards your left knee and vice versa.

Obliques.

Rectus Abdominis.