Workout Routine: Build Muscle and Protect Joints 4

Workout Routine: Build Muscle and Protect Joints 4

DAY III

1.1 DEADLIFT

Sets: 9

Reps: 3, as many as possible

Rest: 120–180 sec

Stand with feet at hip width and bend your hips back to grasp the bar so your hands are just outside your knees. Keeping your lower back flat, pull the bar up until you’re standing.

Do eight sets of three reps, and then use 75% of that load on your ninth set,doing as many reps as possible. In between the first two sets, do the shoulder quad set and plate halo.

1.2 SHOULDER QUAD SET

Sets: 2

Reps: 5

Grab a pair of light dumbbells and perform 5 lateral raises, lifting the weights out to 90 degrees. From there, perform 5 front raises, lifting the weights straight out in front of you to shoulder height. Now do 5 overhead presses, and then end with 5 bentover lateral raises. That’s one set.

plate halo-workout routine

1.3 PLATE HALO

Sets: 2

Reps: 10

Hold a weight plate with both hands and make a large circle around your head. Switch directions and repeat. Each change of direction is one rep.

SEATED OVERHEAD PRESS-workout routine

2.1 SEATED OVERHEAD PRESS

Sets: 4

Reps: 10–15

Rest: 0 sec

Sit on a bench with a back support and hold a dumbbell in each hand at shoulder level. Press the weights overhead. No stopping.

2.2 FULL ROM FRONT RAISE

Sets: 4

Reps: 10–12

Rest: 0 sec

Hold an EZ-curl bar with hands at shoulder width and let your arms hang in front of your thighs. Lift your arms straight overhead.

2.3 BENTOVER LATERAL RAISE

Sets: four

Reps: 15–20

Rest: 90–120 sec

Stand holding a dumbbell in each hand and your hips back  until your body is nearly parallel to the ground. Ensure your  lower back stays flat. Let your arms hang with palms facing  each other. Pull your shoulder blades together and lift your  arms out 90 degrees to your sides. Hold the top for a second.

DUMBBELL SHRUG-workout routine

3 DUMBBELL SHRUG

Sets: 1

Reps: 100

Rest: As needed

Hold a dumbbell in each hand at your sides and shrug your shoulders as high as possible.

[divide]

4 WIDE-GRIP PUSHUP

Sets: 1

Reps: 100

Rest: As needed

Get into pushup position and place your hands outside shoulder width on the ground. Slowly lower your body to the down position— take three seconds. Press back up. Do 100 reps as quickly as possible, resting as needed.

What do you think?

0 points
Upvote Downvote

Total votes: 0

Upvotes: 0

Upvotes percentage: 0.000000%

Downvotes: 0

Downvotes percentage: 0.000000%

Written by Thomas Young

Thomas Young just loves bodybuilding and this is why he has found his dream job in a gym working as a personal trainer. On the weekends, he likes to go hiking and mountaineering.

Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

Loading…

Comments

comments

To What Kind of Music Do You Exercise?

To What Kind of Music Do You Exercise?

How to Drink Without Much Damage?

How to Drink Without Much Damage?