- 2-3 minute step up with knee raise
- Barbell bench press (medium grip): 4 x 6-8. 95 lb and 75 lb ( 1 minute bench step up between sets)
- Incline DB press: 3 x 6-8. 50 lb (1 minute DB clean- 20 lb between each set)
- Decline DB bench press: 3 x 6-8, 50 lb ( 1 minute running in place between each set)
- Dips: 4 x 6-8 ( 1 minute kettlebell swing- 8kg between each set)
- Barbell bench press (close grip): 4 x 6-8, 75 lb (1 minute smith power clean – 75 lb between each set)
- Smith machine hip thrust: 3 x 7-8, 115 lb (1 minute bench step up between each set)
- Hanging leg raise: 3 x 7-8. ( 1 minute bench step up between sets)
Keep in mind that if you aren’t yet ready to lift heavier weights using DB, there are smaller DB’s available so you can work your way up:
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I have another exercise for you, one that many of you that probably have done or either would be interested in implementing in your workout program. The above video and link is of me doing this exercise, using a very low weight and low platform (for the sake of the video).
- While holding a dumbbell in each hand, stand up straight.
- Place either the right foot or left foot on the elevated platform. Step on the platform by extending the knee and hip of the chosen leg, using the heel to lift the rest of the body up, the place the opposite foot on the platform as well. You will want to be exhaling at this time
- Step down with the opposite foot you step up on, by flexing the hip and knee of the leg that is opposite of you coming down while inhaling. Then allow the leg to meet the other leg on the floor side by side.
- You will repeat this on the right or left leg first and then switch to the opposite one for the same repetitions.
This is a good cardio exercise as well as one that will tone those legs. I typically did this exercise for a whole minute or sometimes two minutes.
What muscles are being worked:
Definitely something to get that heart pumping!
Today is Tuesday, and this means I have some awesome workout videos to share with you and some exercise talk. The above video link is of myself at the gym the other day and I had to come up with an alternative to the decline smith press because the decline bench was in use by someone else – down below I will be explaining this exercise as if someone is using the actual decline bench.
How To Do The Decline Smith Press:
- You will want to place the decline bench underneath the smith machine (make sure it is lined up in the center) & place the barbell at the height you can reach when you lying down and arms are fully extended. Use a pronated grip, making sure it is wider than shoulder width apart, unlock the bar from the rack and hold it straight over you with arms extended (starting position)
- While inhaling, lower the bar allowing the elbows to flex
- Pause, bring the bar back up by extending the elbows and exhaling while doing so.
- Repeat the movement for the recommended amount of repetitions
- When finished with the set, lock the bar on the rack
Keep in mind this is going to seem awkward at first and if you aren’t used to it, use a lower weight to make sure you have your form and technique down. I like using the smith machine for the decline bench because it is easier to control.
What muscles are being used:
I don’t implement this variation very often in my workouts, and while it isn’t my favorite, I still believe that it can be useful. However when someone does not have a decline bench, there are other ways to get it done depending on your comfort level, in my video, I am shifting my body in a decline but if you don’t feel comfortable doing so, you can use weight plates underneath the flat bench so that it is at a decline as well.
Do you do the decline smith press or use a barbell?