Continuing on from Part 2…
Upper Back
Horizontal Pull
- Heavy Partial: I don’t like partial reps for any rowing exercises
- Isos: Isometric Row – Grab hold of an immovable object (ie. heavy barbell, cable stack, piece of equipment, flagpole, etc and try to pull it towards you using a rowing motion. Neither you nor the object should move. Hold for 2-5 seconds per rep for 3-8 reps
- Plyos: N/A
- Vibrations: Using a light weight (dumbbells, barbell, bands, etc..), perform 1 or 2 handed speed rows as fast as possible. I prefer the bands for this…less chance of injury Remember, think hummingbird wings - 3-8 reps
Immediately after completing the wake up exercise, proceed to a set of heavy Barbell/Dumbbell/Cable Rows – 3-8 reps
Upper Back
Vertical Pull
- Heavy Partial: Partial Chin-Ups with added weight, Partial Pull-downs – 3-8 reps
- Isos: Attempt to Chin-Up or Pulldown a weight that is too heavy to be moved – Hold for 2-5 seconds for 3-8 reps
- Plyos: N/A
- Vibrations: Using a light weight (dumbbells, barbell, bands, etc..), perform 1 or 2 handed speed rows as fast as possible. I prefer the bands for this…less chance of injury Remember, think hummingbird wings – 3-8 reps
Immediately after completing the wake up exercise, proceed to a set of heavy Barbell/Dumbbell/Cable Rows – 3-8 reps
Lower Back – Core
Spinal Extension
- Heavy Partial: N/A
- Isos: N/A
- Plyos: Overhead Medicine Ball Tosses to the rear – 3-8 reps
- Vibrations: Band Triple Extension or Swing Snatches (light weight) – 3-8 reps
Immediately after completing the wake up exercise, proceed to a set of heavy Swings or Good Mornings or Deadlifts – 3-8 reps
Chest
- Heavy Partial: Partial Bench Press in the power rack – 3-8 reps
- Isos: Isometric Bench Press – Push the bar into an immovable object (ex. Power Rack) - Hold for 2-5 seconds for 3-8 reps
- Plyos: Medicine Ball Chest Throws (lying or standing)
- Vibrations: Band Chest Press for speed
Immediately after completing the wake up exercise, proceed to a set of Chest Presses for 3-8 reps
Abs – Core
Spinal Flexion
- Heavy Partial: N/A
- Isos: N/A
- Plyos: Medicine Ball Slams – 3-8 reps
- Vibrations: Standing Band Crunch – 3-8 reps
Immediately after completing the wake up exercise, proceed to a set of Standing Cable Crunches (just like the band crunch except using a pull-down cable machine) – 3-8 reps
Obliques – Core
Spinal Rotation/Lateral Flexion
- Heavy Partial: N/A
- Isos: N/A
- Plyos: Rotational Medicine Ball Slams – 3-8 reps
- Vibrations: Band Wood Chops – 3-8 reps (move faster than the girls in the video)
Immediately after completing the wake up exercise, proceed to a set of Standing Cable Woodchops – 3-8 reps
Okay, that’s enough for today.
In Part 4, we hit the lower body
Enjoy
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