Today’s workout went well overall. I realized based on other days, I have increases in loads and decreases, but I have been trying to be consistent so I can see where my strengths and weaknesses lie. For example I can DB bench press 80 lb for 8 reps but today, I could not do it for 10 reps, so I went down 10 lb in order to hit 10 reps. I don’t mind lessening up the load if it means I hit my reps clean and full ROM.
- Incline barbell bench press: 3 x 10, 75 lb
- DB bench press: 3 x 10, 70 lb
- Wide grip pull up: 3 x to failure
- Bentover barbell row: 3 x 10, 75 lb
- Seated DB shoulder press: 3 x 10, 50 lb
- DB side lateral raise: 3 x 10, 30 lb
- Sit ups: 3 x 20
- 30 seconds
- 45 seconds
- 1 minute
This video is of me demonstrating the seated russian twist using a 45 lb weight plate.
I would highly suggest to beginners to start this exercise without the use of weight until you get the form and technique down and strengthen your core. This is a great workout for the core muscles and you will definitely feel it. You can use lighter weights and do higher reps, when I was first beginning, I used 25 lb and was doing 50-100 reps and then decided to go up in weight, so there are various ways to increase the intensity of the workout. Hope all of you enjoy!
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It has been awhile….
Since I have created some post about specific exercises. I thought to myself, I have been slacking in that particular department, so here it is, I will do a better job of doing more of these again.
This particular exercise is done using a rope extension with the cable machine, so unless you have this at your home, it will take a gym to do this exercise the way I am describing it. It is an upper body workout and like any other exercise, it takes proper form and technique to decrease chances of injury.
How to perform the rope pull (face pull):
- Facing a high pulley (using the rope or dual handles attached) pull the weight directly toward your face, being sure to separate your hands as you do so. Be sure to keep your upper arms parallel to the ground.
Easy enough right? Should be, it is a beginner exercise and to make it more challenging add more load or do more reps.
What muscles are being targeted?
Do I like this particular exercise?
Tell me if you have done this exercise and if you like it, would love to hear, also don’t forget to mention how much weight you face pull, I am always curious how strong some of you are 🙂
Very simple exercise, but make sure you are using proper hand positions to get the full ROM and avoiding injury.