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The Comeback Workout

Start fresh, or make a comeback, and get your best body ever in 2014.

 

DAY III

Micro-Progression: Safer Way to Size and Strength >>>

1A. OVERHEAD PRESS
Sets: 4
Reps: 8
Tempo: 40X0
Rest: 60 sec.
Set the bar up in a squat rack or cage and grasp it with your hands just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face. 

1B. BACK EXTENSTION
Sets: 
4
Reps: 8
Tempo: 40X0
Rest: 60 sec.
Lock your legs into a back-extension bench. Allow your torso to bend forward so that your hips are bent almost 90 degrees, but do not lose the arch in your lower back. Thesqueeze your glutes and extend your hips so that your body forms astraight line.

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2A. LATERAL RAISE
Sets: 
4
Reps: 8
Tempo: 40X0
Rest: 60 sec.
Hold a dumbbell in each hand and stand with palms facing your sides. Raise the weights out 90 degrees until your arms are parallel with the floor.

2B. SWISS-BALL PIKE
Sets : 
4
Reps: 8
Tempo: 40X0
Rest:60 sec.
Get into pushup position, resting your feet on a Swiss ball. Bend your hips to raise your butt toward the ceiling and continue until your torso is almost vertical and your hips are bent 90 degrees.

3. RESISTED SPRINT
Sets: 1
Reps: 8
Attach an exercise band to a sturdy object and loop the free end around your waist. Sprint in place so that you’re pumping your legs hard. Sprint for 10 seconds, then jog lightly for 20 seconds. That’s one rep. Adjust the sprint and jog intervals as follows: Week 2, sprint 12 seconds, jog 18. Week 3, sprint 14 seconds, jog 16. Week 4, sprint 16 seconds, jog 14.

4. STRETCH
Stretch out your lower body, including your hamstrings, hip flexors, quads, and glutes. See mensfitness.com for examples of stretches.

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