In Part 1 yesterday Terry Linde introduced us to the concept of pre-exhaust training and began to show how we can apply it to our key body parts. He he carries on explaining the techniques and benefits.
STIFF-ARM PULLDOWNS Facing a high pulley, grab a straight bar roughly shoulder width. With your elbows slightly bent, bring your hands down to your thighs in a large semi-circle. Pinch your shoulder blades back at the bottom. Keep your knees bent and your abdominals tight. Latisimus Dorsi, Triceps, Posterior deltoids Pectoralis major and minor, Abdominals, Serratus Supersetted w/ UNDER GRIP CHINS Take a grip that is about shoulder width, with your palms facing you. Keep the back in a natural arch and the belly button pulled in and abdominals tight. Begin the pull by bringing your shoulder blades down and back and pull your body up keeping the elbows close to the side. Pull up so the bar touches close to your chest. Biceps, Shoulder girdle. Latisimus Dorsi.RELATED: RECOMMENDED PLANS FOR YOU
INCLINE FLYES Lie on an incline bench with the bench adjusted to the lowest point or roughly a 30 degree angle. With the resistance held at arms length above you; your palms facing each other. Lower the weights out and down to either side in a wide arc as far as possible. Your palms remain facing each other throughout the movement. Using your chest, bring your arms back above your chest like a barrel hug. Bend your arms slightly to reduce the stress on your shoulders and elbows. Upper pectoralis major. Anterior deltoids, biceps. Supersetted w/ BENCH PRESS Lie face up on a bench. Begin with the bar held at arms length above the chest. When the resistance is on your chest, your forearms should be perpendicular to the floor. Lower the bar to your mid-chest (but not touching). Raise it, following a natural arch up over your face. Keep your elbows out and perpendicular to your body. Pectoralis major. Triceps; Anterior deltoids; Pectoralis minor, Shoulder girdle muscles.
LATERAL RAISE Start with your arms just 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 & Posterior head of deltoids. Supersetted w/ ARNOLD PRESS Start with your palms facing the rear at shoulder level. 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.
Arm Pre-Exhaust 1
LYING TRICEPS EXTENSION Lying face up with your head just off the end of a bench, and your arms extended above your head approximately shoulder width with your hands slightly behind your forehead. Keep the elbows stationary and in as much as is comfortable and lower your hands to the top of forehead and return. Long head of Triceps. Lateral and Medial head of Triceps. Supersetted w/ DIPS Lean forward with your chin down, and your elbows out. Lower yourself until you feel a stretch across your chest and shoulders. Lower pectoralis major. Triceps, Anterior deltoids, Pectoralis minor, Shoulder girdle muscles.
Arm Pre-Exhaust 2
DUMBELL CURLS Start with your palms facing your body or facing up and your arms hanging straight down at your side. Keeping the elbows in at your side, curl your hands up to your shoulders. If possible, twist your wrists so that your palms are facing up and towards your body at the top of the exercise (supinate) and pronate on the descent so palms face sides when weights are lowered. Biceps. Brachialis, Forearms. Supersetted w/ UNDER GRIP PULLDOWNS Using a cable machine, take a grip that is about shoulder width, with your palms facing you. Keep the back in a natural arch and the belly button pulled in and abdominals tight. Begin the pull by bringing your shoulder blades down and back and pull your body up keeping the elbows close to the side. Pull up so the bar touches close to your chest. Biceps, Shoulder girdle. Latisimus Dorsi.
TWISTING CRUNCHES 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. Supersetted w/ BRIDGES Start with your upper body resting on your elbows and knees on the floor. Lift your hips and torso off of the floor so your torso and hips are in a straight line. Build up to working from your elbows and toes, then hands and toes, then adding a ball. Abdominals, Obliques Hip, leg, and upper body musculature.
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