Get Strong - Advanced #1
Treenin hyödyt
To build muscles you must train with heavy weights. This is a great total body workout that trains the whole body. The strength training program suits you who have good technique and are ready to lift heavy.
Mitä sinun pitää tehdä
- Deadlift
- 3 kierros - 6 toistoa
- Bench press // Chest press
- 3 kierros - 6 toistoa
- Standing row
- 3 kierros - 12 toistoa
- Side bends
- 3 kierros - 12 toistoa
- Walking lunges
- 3 kierros - 6 toistoa
Miten teet sen
Warm up before workout, then do the following exercises - note that the number of reps suggests you can add somw weight:
Deadlift - 4-6 reps
Bench press/chest press - 4-6 reps
Standing row - 4-6 reps
Side bend - 4-6 reps on each side
Walking lunges - 4-6 reps on each leg
Rest between each exercise and between the sets. Repeat set 3 times.
Sanasto
Yksityiskohtaiset ohjeet
Bench press // Chest press
Chest press targets your pectorals, deltoids and triceps. The upper body strength you get from this exercise with be of great help in daily activities where push strength is needed.
Deadlift
Deadlift is a technical strength exercise that demands strength in both back and legs. Deadlift gives you strength you need in everyday life, since it strengthens muscles you need to pick up and lift.
Side bends
Side bends work the oblique muscles on the sides of the rib case and core/hip bone area. Building up these muscles will help stabilize your core and will also help you lift more weight in other exercises such as deadlift and squats as your body will stabilize better during the lift.
Standing row
The standing row is one of the best muscle builders for the back and shoulders.
Walking lunges
Walking lunges offers a lot of benefits:
If you want strong glutes this exercise is your go-to!
Walking lunges works both sides of the body, improving your balance.
Since you must keep you back straight and engage your core, it also improves core stability.
