Strong AF Workout

WARM UP:

GOAL POST PRESSES s/s LATERAL RAISES

These are for warm-up; not max out or burn out

Use dumbbells, keep your shoulder blades down and back, torso lengthened, abs tight, sternum lifted.
2 Sets of 15 reps each exercise in each set

ARM CIRCLES

WORKOUT:

CHEST TRISET (Incline Dumbbell Flyes/Dumbbell Front Raises/Plate Touch-Ups)

4 Sets of the following triset:

INCLINE DUMBBELL FLYES

Position a bench on the second highest position and tilt the seat so that you stay on it without much effort while executing the set
Grab a set of dumbbells and perform flyes

DUMBBELL FRONT RAISES

Make the seat of the bench flat and sit straight up on it with knees touching, and up on your toes (rather than entire foot flat)
Hold a pair of dumbbells at your side-palms facing inwards, shoulder blades down and back, torso lengthened, sternum upwards, shoulders level, abs tight
Raise dumbbells in front of you to shoulder height (focus on front delts)

PLATE TOUCH-UPS

Grab a pair of either the Cheerio (2.5#) or 5# plates
Sit upright on the seat as you did with the front raises and lift one arm straight out in front of you and up to the level of your forehead and keep it there (palm faces the midline of your body)
Raise the opposite arm/plate and touch your static hold plate with it.
Do your reps and repeat with opposite side

Reps For Each of The 3 Exercises

ARM CIRCLES

TORSO STRETCHES

WRIST CIRCLES

Lightly interlace your fingers and rotate wrists forward a few times and then backwards

SIDE SEATED ONE-ARMED MACHINE INCLINE PRESS

Sit sideways on the seat and remember to secure your torso by holding onto the seat with opposite arm
Keep your torso lengthened and abs drawn in as you press with the arm closest to the backrest.
Refrain from allowing your chest to cave inwards while you press
Exhale on the press, inhale on the “lower”
4 Sets:
- Simply a front raise, but bring the weight across the midline of your body rather than keeping it straight in front of you.
- 8-10 Reps each side
- Circle from the outside inwards
- Quality over quantity-sometimes you may find that you cannot perform as many of these in this sequence as usual.
- Hold a 5 or 10# plate at chin level, palms facing you
- Press one plate straight upwards, and lower it back down- keeping tension on the pec in both directions
- This is a narrow range of motion
- Repeat with opposite side
- Refrain from allowing your chest to cave in, and if you have any shoulder pain while doing these-don’t do them and let me know.
- 8-12 reps

Set 1: 15 reps each arm and s/s with Pec Opening Stretch (lemme know when you get a pastry roller. We’ll make these even more fun! lol)
Set 2: 15 reps each arm and s/s with FRONT PLATE RAISES
- DO A SET OF ARM CIRCLES
Set 3: 10-12 reps each arm and s/s with ALTERNATING CROSS RAISES
- Pec Opening Stretch
- Hip Circles
Set 4: 10-12 reps each arm and s/s with ALTERNATING REVERSE GRIP FRONT PRESS UPS

ONE ARMED PEC DEC

Sit upright on the seat of the pec dec-do not lean back against the pad
Secure yourself with one arm on the seat and use the opposite arm to perform pec dec movement; SQUEEZING PECS AT MAXIMUM CONTRACTION.
Keep tension on the pecs through both phases of movement, and refrain from allowing weight to transition onto front delts

You may need to actually lean forward a bit to keep yourself stable and strong. If this is the case, keep your torso straight and refrain from allowing your chest to cave in
As usual, shoulder blades pinned down and back, abs drawn in and tight

ADDUCTOR FOR ABS

Sit straight up on the Adductor
Lengthen torso and lift sternum upwards. Keep abs in tight and shoulder blades down and back
Place your fingers on that portion of your lower abs we’re looking to recruit and begin adducting your little heart out to get those abs firing
Set 1: 10-12 reps and s/s with 15 FOREARM PLATE CRUNCHES
Set 2: 10-12 reps and s/s with BICYCLE ABS (25 each side)
Sets 3 & 4: 10-12 reps and s/s with 12-15 PLIE’ SQUATS WITH PELVIC THRUST (the ones where you hold a 25# plate and slightly thrust at the end; not the ones we go up on our toes)

DECLINE TRICEP SERIES:

4 Sets Total:

Hold the barbell at the point directly in front of your shoulders; and allow it to more so rest in the groove of your palm rather than gripping it entirely. (no grip keeps your forearms out of it)
Keep your shoulder blades down and back, abs tight. Refrain from allowing your chest to cave in during the movement.
Press the barbell straight upwards, your end point on the lowest point is between your chin and top of your sternum

GUN SHOW

4 Sets Total:

Set 1: 10 BARBELL CURLS with EZ Grip Bar and s/s with 10 CLOSE GRIP OVERHEAD TRICEP EXTENSIONS with same bar
Set 2: 10 BARBELL CURLS with EZ Grip Bar and s/s with 10 CLOSE GRIP OVERHEAD TRICEP EXTENSIONS with same bar and s/s with 1 ARM DUMBBELL OVERHEAD EXTENSIONS to failure
Set 3: 15 ALTERNATING DUMBBELL CURL and s/s with 10 ALTERNATING HAMMER CURL

Ensure you are standing midfoot, shoulder blades down and back, abs tight, chest lifted upwards. Keep your shoulders level.
Refrain from allowing your chest to cave inwards while performing movement.

Set 4: STATIC HOLD 16 ALTERNATING DUMBBELL CURL (8 each side) and s/s with STATIC HOLD 10 ALTERNATING HAMMER CURL (5 each side)

SHOULDER MOBILITY WITH THE PVC PIPE

Shoulder stretches from YOGA BASICS
GIANT LUNGES
GLUTE STRETCHES
FORWARD FOLD/HAMSTRING STRETCHES
ROLL OUT YOUR LEGS AND GLUTES REAL WELL WITH ONE OF THOSE SILVER ROLLING PINS DOWNSTAIRS
TORSO/CHEST STRETCHES ON THE STRETCHING CONTRAPTION
NECK ROLLS

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