barbell deadlift

Level 1: Workout Regimen

***Four Week Program***

Letter pairings (i.e. A1, A2) are supersets. After the completion of your set for workout 1, go directly to the next set of workout 2. After you complete that set of workout 2, follow the rest instructions provided and go back to the next set of workout 1.

WEEK 1

DAY 1

A1. Barbell Back Squat: 3 sets of 5 reps
A2. Chinup: 2 sets of AMRAP (as many reps as possible). If you can’t perform a chinup, do a band-assisted version.
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
B1. Dumbbell Bench Press: 2 sets of 8 to 12 reps
B2. Dumbbell Single-Arm Row: 3 sets of 10 reps per arm. Hold a 2-second pause at the top of each rep.
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
C1. Barbell Straight-Leg Deadlift: 3 sets of 12 to 15 reps
C2. Cable Core Press: 3 sets of 10 reps per side
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
D. Dumbbell Farmer’s Walk: 3 sets of 40-yard carries
Rest 1 minute between each set.

DAY 2

A1. Barbell Bench Press: 3 sets of 5 reps
A2. Chinup: 2 sets of AMRAP (as many reps as possible). If you can’t perform a chinup, do a band-assisted version.
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
B1. Trap Bar Deadlift: 3 sets of 8 reps
B2. Dive Bomber Pushup: 3 sets of 8 to 10 reps
Only rest when needed.
C1. Dumbbell Goblet Squat: 3 sets of 12 to 15 reps
C2. Barbell Bent-Over Overhand-Grip Row: 3 sets of 5 to 6 reps. Hold a 1 to 2 second pause at the top of each rep.
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
D. Dumbbell Reverse Lunge: 2 sets of 8 to 10 reps per leg

DAY 3 - CORE, CARDIO

A1. Galleons
A2. Leg lift (6")
B1. Lower back lifts
B2. Oblique dumbbell lift
C1. Planks
C2. Superman

Cardio Options:
Swimming laps
Elliptical
Treadmill

DAY 4

A1. Sumo Deadlift: 3 sets of 5 reps
A2. Single-Arm Landmine Press: 2 sets of 8 reps per arm
Rest 1 minute between exercises. Rest 90 seconds after the superset is complete.
B1. Barbell Front Squat: 3 sets of 8 to 10 reps
B2. Single-Leg Hip Thrust with Shoulders on Bench: 3 sets of 10 reps per leg
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
C1. Close-Grip Bench Press: 2 sets of 12 to 15 reps
C2. Barbell Bent-Over Underhand-Grip Row: 3 sets of 10 to 12 reps
Only rest when needed. Rest 90 to 120 seconds after the superset is complete.
D. Face Pull: 2 sets of 20 reps

DAY 5 - ARMS, SHOULDERS

A1. Machine military press
A2. Preacher curls
B1. Dumbbell hammer curls
B2. Overhead extension
C1. Dumbbell arm extensions
C2. Shoulder shrugs
D1. Tricep pull downs
D2. Kettle arm extension
E1. Shoulder blasts
E2. Push ups

DAY 6 - CORE, CARDIO

A1. Galleons
A2. Leg lift (6")
B1. Lower back lifts
B2. Oblique dumbbell lift
C1. Planks
C2. Superman

Cardio Options:
Swimming laps
Elliptical
Treadmill

Week 2: Add one set to both exercises in superset A1-A2 for days 1, 2, and 4

Week 3: Add one set to both exercises in superset A1-A2 for days 1, 2, and 4

Week 4: Add one set to both exercises in superset A1-A2 for days 1, 2, and 4

2

~ my maxes. 😘
Hip Abductions:
01x73kg
Hip Adductions (5):
01x47kg
Barbell Squats:
10x20kg
Romanian Deadlifts:
03x40kg
Deadlifts:
01x50kg

First time back in a while so will gradually increase again,
I was deadlifting 80kg not long ago but think it’s more a *self doubt* thing instead of muscle loss…
Also, I did 30mins on the treadmill (I’ve not done more than 3mins on one since last year!!)

Any who, YAY 🎉🎊🎉 made it to the gym. 😊💕
Thanks again @fit-and-sound 💖

Push, pull, legs workout

So here’s the scenario, your pushed for time this week and need to hit every muscle in the body..HARD!

Push, pull, legs is a very simple yet extremely effective 3 day split. Push workouts include chest, shoulders & triceps, pull back & biceps and legs quads, hamstrings & glutes.

The reason this is such an effective way of training is the way in which it focuses on multi joint compound lifts, which in turn hits multiple muscle groups. It’s back to basics with the excersises and there’s only four excersises per workout, so you can perfect your form and focus on progression in repage and weight on the bar.

This is the way I like to execute the plan however you can adjust the intensity accordingly. For guys trying to pile on some good quality muscle try these rep ranges, for women trying to tone up maybe lower the weight and increase the repage. Have a play about with it and see what works best for you.

Pull workout (Monday)

Barbell deadlifts - 5x 5 reps
Barbell rows - 5x 10 reps
Wide grip pullups - 5x to failure
Barbell curls - 5x 12 reps

Push workout (Wednesday)

Barbell bench press - 5x 5 reps
Barbell incline bench press - 5x 10 reps
Barbell military press - 5x 12 reps
Dips - 5x to failure

Legs workout (Friday)

Barbell back sqauts - 5x 5 reps
Barbell front sqauts - 5x 12 reps
Barbell straight legged deadlifts - 5x 10 reps
Barbell walking lunges -5x 12 reps (each leg)

Give it a try and let me know what you think in the comments 💬

If you enjoy this workout a ♥ or a 🔄 would be greatly appreciated 😄

Thanks for following The Fitness Vault ✌

3

6/21/2017 training block 1 day 3 - heavy deadlifts

competition deadlifts: 260x3x4 Double initiation deadlifts: 185x3x3 Barbell RDL: 105x4x8 Bent over single arm row: 30x4x10

Deadlifts went really well! I was nervous, but I referred back to my cue sheet and had a really solid initiation with each rep. I definitely could’ve/should’ve gone heavier with all of my accessories tonight, but I wanted to make sure my form was good before jumping into any heavy weight. I need to be doing RDL’s with at least 135 tbh. Rows could’ve gone up to 40 maybe, but double initiation deadlifts were at an appropriate weight.

IT WAS MY LAST DAY OF WORK AND I FOUND A TATTOO ARTIST I LOVE. TODAY WAS A GOOD DAY! Also, these shorts were only $7 and they’re my new faves. I’m going to go back and buy more because they fit well and don’t cut into your midsection.

3 Day Full Body Workout

This is a routine I’ve put together and currently using. It hits full body 3 times a week for optimum muscle stimulation and focuses on gaining strength and power in your key lifts, not to mention giving you an awesome full body pump 💪 I have a rest day inbetween each workout but you could always through some cardio inbetween each session if your cutting. I tend to throw a load of Calf Raises at the end of each session also 👍

Day 1

Barbell bench press 5x5

T bar rows 4x12

Dumbell side raises 4x12

Barbell back sqauts 5x5

Concentration curls 4x12

Tricep rope extensions 4x12

Day 2

Dumbell fly 4x12

Wide grip pull up 4xfailure

Military press 5x5

Barbell front sqaut 4x12

Hammer curls 4x12

Dips 4xfailure

Day 3

Barbell incline bench press 4x12

Deadlifts 5x5

Upright rows 4x12

Straight legged deadlifts 4x12

Barbell curls 4x12

Close grip press 4x12

Give it a try and let me know what you think in the comments 💬

If you enjoy this workout a ♥ or a 🔄 would be greatly appreciated 😄

Thanks for following The Fitness Vault ✌

anonymous asked:

gurl wus ur workout routine if u got one

hey babes

well i only work on my for abdomen & my bum

abs: plank with knee tuck, draw-in manevuer, crunch, side crunch, vertical leg crunch, bicycle exercise, abdominal hold, opposite arm and leg raise, squat thrust with twist, regular plank, knee up, russian twist & flutter kick

my ath: single-leg glute bridge, curtsy lunges, rainbows romanian deadlifts & barbell hip thrusts (last two r also good for ur arms because you get to lift)

with all of this, i also eat healthy 🐥

Day 71 of 84: Labrada Lean Body

Legs and Abs

Back Squat
2 sets of 10, 1 set to failure(2)
235 lbs

Dumbbell Lunge
2 sets of 10, 1 set to failure(10)
45

Seated Leg Curl
2 sets of 12, 1 set to failure(10)
125

Stiff-Legged Barbell Deadlift
2 sets of 10, 1 set to failure(10)
145

Seated Calf Raise
2 sets of 12, 1 set to failure(15)
205

Standing Calf Raise
2 sets of 12, 1 set to failure (18)
145

Day 80 of 84: Labrada Lean Body

Legs and Abs

Back Squat
2 sets of 12, 1 set to failure(12)
185 lbs

Dumbbell Lunge
2 sets of 10, 1 set to failure(10)
50

Seated Leg Curl
2 sets of 12, 1 set to failure(9)
65 on each leg

Stiff-Legged Barbell Deadlift
2 sets of 10, 1 set to failure(10)
145

Seated Calf Raise
2 sets of 10, 1 set to failure(12)
235

Standing Calf Raise
2 sets of 12, 1 set to failure (12)
185

Decline Bench Crunch w/ negative hold
2 sets of 15, 1 set to failure(18)

Stretch

anonymous asked:

how do you got a great booty and do u still train it

i’m still at it: single-leg glute bridge, curtsy lunges, rainbows romanian deadlifts & barbell hip thrusts + running

Foxy Lifting Rountine: Tuesday, June 27, 2017

Dumbbell 2-Arm Triceps Extension
3 x 20 lb x 10 reps

Dumbbell Bicep Curl
3 x 8 lb x 10 reps 

Front Dumbbell Raise
3 x 8 lb x 10 reps 

Dumbbell Side Lateral Raise
3 x 8 lb x 10 reps 

Barbell Bench Press
3 x 50 lb x 10 reps 

Barbell Shrug
3 x 60 lb x 10 reps 

Bent Over Barbell Row
3 x 10 lb x 10 reps 

Tricep Dumbbell Kickback
3 x 8 lb x 10 reps/side

Plank
3 x 30 secs

Side Plank
3 x 30 secs/side

Barbell Deadlift
3 x 60 lb x 10 reps 

Goblet Squat (kettlebell)
3 x 25 lb x 10 reps 

Stiff-Legged Barbell Deadlift
3 x 60 lb x 10 reps 

Walking Dumbbell Lunges
3 x 8 lb x 20 reps 

Standing Barbell Calf Raise
3 x 60 lb x 10 reps 

Seated Dumbbell Palms-Up Wrist Curl
3 x 8 lb x 10 reps 

Walking (treadmill)
00:30:00 | 1.7 mi | 3.5 mph 62

Day 59 of 84: Labada Lean Body

Back and Biceps

Bent over Barbell Row
2 sets of 10, 1 set to failure(11)
155

Underhand Cable Pulldown
2 sets of 10, 1 set to failure(10)
135

Barbell Deadlift
2 sets of 10, 1 set to failure(2)
285 lbs

Alternating Dumbbell Curl
2 sets of 10, 1 set to failure(10)
40

Preacher Curl
2 sets of 10, 1 set to failure(8)
60

Stretch