Juliet (22)

 

BACK-CHEST & ABS

MOVE QUICKLY BETWEEN SETS! DO NOT TAKE MORE THAN 40-60 SEC REST

 

ANTAGONISTIC SUPERSET:

Antagonistic training gives you the ability to do more work in less time. Train a body part with its antagonist, alternating exercises or sets, which means alternating exercises that target opposing muscle groups, like chest and back, quads and hamstrings, or biceps and triceps. When one muscle is contracting, its opposite is stretching/resting. The main muscle that’s moving is called the primer, or agonist.

Switching to the opposing muscle group means you can immediately move into your next set. Supersetting antagonists is especially effective.

 

 

ANTAGONISTIC WORKOUT:

  • CABLE STRAIGHT ARM PULLOVER: 4 SETS x 15,12,10,8 REPS 

EQUIPMENT : CABLE MACHINE – Level: Pick a heavy weight that will allow you to maintain a good form but will challenge your muscle

  • Stand in front of a high cable pulley, holding the two ends of the rope
  • Keep your back straight and bend over slightly
  • Keeping your arms straight pull the rope down and towards your legs
  • Target muscles for this exercise are your lats, back and triceps
  • Release the rope back up to the starting position with control keeping arms straight
  • Repeat reps as instructed

 

                         WITHOUT TAKING ANY REST CONTINUE TO THE NEXT EXERCISE

 

 

 

  • CABLE REAR DELT FLY: 4 SETS x 15,12,10,8 REPS 

EQUIPMENT : CABLE MACHINE – Level: Pick a weight that will allow you to maintain a good form but will challenge your muscle

  • Set a dual cable machine with both sides at shoulders level
  • You do not need a handle to perform this exercise, simply grab the two ends, with your right hand the left cable and with your left hand the right handle
  • Place yourself in the exact middle
  • Once you’re in the middle, you’ll then want to stand a couple feet behind
  • When you’re looking forward, the pulley should be slightly in front of you so that when you stick your arms out, they are slightly behind Initiate the movement by pulling both cables simultaneously out, make sure to keep your elbows slightly bent
  • Pause for 2 sec
  • Slowly start to drive arms back to starting position
  • Repeat reps as instructed

 

 

                         WITHOUT TAKING ANY REST CONTINUE TO THE NEXT EXERCISE

 

  • SINGLE ARM LAT PULL-DOWN: 4 SETS x 15,12,10,8 REPS 

EQUIPMENT : CABLE MACHINE – Level: Pick a heavy weight that will allow you to maintain a good form but will challenge your muscle

  • Set up the cable machine, place yourself in front of the cable machine
  • Reach up, grab the handle with one hand, kneel down, with your right leg forward With your arm straight, bring your shoulders back, engage your abs, and take a breath
  • Pull down and in until you feel a strong contraction in your back
  • Your elbows should be in line with your torso and shouldn’t go behind your body Imagine that your hand is the hook, and you’re instead pulling the weight through your elbow
  • Hold the contraction for a moment as you exhale and slowly release the weight until your arm is straight and you feel a stretch
  • Take another breath and repeat
  • Repeat all reps in one side then switch to the other side

 

                         WITHOUT TAKING ANY REST CONTINUE TO THE NEXT EXERCISE

 

 

 

  • SINGLE ARM CROSSOVER: 4 SETS x 15,12,10,8 REPS

EQUIPMENT : CABLE MACHINE – Level: Pick a heavy weight that will allow you to maintain a good form but will challenge your muscle

  • Begin by moving the pulley to the high position, select the resistance to be used, and take a handle
  • Step forward in front of the pulley with your arm extended in front of you, bringing your hand crossed to your chest
  • Your head and chest should be up as you lean forward, while your feet should be staggered
  • This will be your starting position
  • Keeping your left arm in place, allow your right arm to extend out to the side, maintaining a slight bend at the elbow
  • The right arm should be perpendicular to the body at approximately shoulder level
  • Return your arm back to the starting position by pulling your hand back to the midline of the body
  • Hold for a second at the starting position and repeat the movement
  • Continue the reps as instructed

 

                   Take 30-40 seconds rest after completing the 1st set of the exercises

 

 

ANTAGONISTIC WORKOUT:

  • MCABLE PULLOVER: 4 SETS x 15,12,10,8 REPS

EQUIPMENT : CABLE MACHINE – Level: Pick a heavy weight that will allow you to maintain a good form but will challenge your muscle

  • Set up for the exercise by getting a flat or low incline bench placing it lengthways in front of a low pulley cable machine
  • Leave about 2-3 feet between the bench and machine
  • Now attach a rope extension to the low pulley cable and select the weight you want to use on the stack
  • Lay down on the bench on your back with your head up near the end closest to the cable machine
  • Either lean back and grasp the rope extension or have someone pass it to you
  • You should use a neutral grip, with your palms facing inwards
  • Keeping your arms straight, take the weight up off the stack
  • This is the starting position
  • Slowly pull your hands up and across the top of your head until they’re pointing at around 45 degrees towards your feet
  • Pause and contract your chest muscle Lower the weight back to the starting position in a slow and controlled manner
  • Repeat for desired reps

 

                         WITHOUT TAKING ANY REST CONTINUE TO THE NEXT EXERCISE

  • DB INCLINE CHEST PRESS: 4 SETS x 15,12,10,8 REPS

EQUIPMENT : CABLE MACHINE – Level: Pick a weight that will allow you to maintain a good form but will challenge your muscle

  • Grab the DB slightly wider than shoulder-width apart
  • Keep core tight, inhale
  • Slowly lower the DB down while keeping your forearms vertical
  • Once the DB is lowered to your chest pause for 2 sec then
  • Exhale and press the weight up to the starting position
  • Repeat rePs as instructed

 

 

                         WITHOUT TAKING ANY REST CONTINUE TO THE NEXT EXERCISE

 

 

 

  • BENCH ASSISTED BACK ROW: 4 SETS x 15,12,10,8 REPS 

EQUIPMENT : DUMBBELLS – Level: Pick a weight that will allow you to maintain a good form but will challenge your muscle

  • Set up a bench at a 45° angle and lie face down on it so your chest is in full contact with the bench with your feet on the floor behind you
  • Let your arms hang down, holding a set of dumbbells with your palms facing each other
  • Row the weights up by squeezing your shoulder blades together and bringing your elbows back until your upper arms are level with or slightly higher than your torso
  • Slowly lower the weights back to the start
  • Focus on keeping your chest and abs pressed into the bench
  • Don’t let your lower back arch away from the bench
  • Repeat reps as instructed

 

                   Take 30-40 seconds rest after completing the 1st set of the exercise

 

 

ABS ON 🔥🔥🔥

This is the time to set your ABS on fire! It is designed to burn out your ABS.

Work hard with 10 seconds transition time to the next exercise. Rest only after completing the superset which means going through the exercise one after another and rest for no more than 40-60 seconds prior the next round/sets

 

 

  • HANGING LEG RAISES: 3 SETS x 15 REPS 

  • Grip the pull-up bar with an overhand grip, your thumbs wrapped around the bar to improve stability
  • Have your arms shoulder-width apart Engage your upper back and keep your chest up
  • Exhale as you lift your feet up, raising your straight or bent legs in front of you T
  • ilt your pelvis slightly back while engaging your abs and hip flexors to bring your legs up
  • Raise your legs to parallel with the ground Inhale lowering your legs back down slowly until they return to the starting position
  • Repeat reps as instructed

 

 

 

  • OBLIQUE HANGING LEG RAISES: 3 SETS x 15 REPS E/S

  • To perform the move, just find a pullup bar and hang with a pronated (overhand) grip
  • Twist at your hips to raise your knees to your waist, pulling them up to the right side of your body. Pause for a moment, then lower to the starting position
  • Repeat the movement on the left side
  • Repeat reps as instructed in both sides

 

 

 

  • AB WHEEL: 3 SETS x 10 REPS

  • Get into a strong standing plank position, with your glutes and abs engaged, holding the ab wheel
  • Extend your arms straight out to roll the wheel slowly, maintaining the solid plank position as it moves upward
  • Keep a soft bend in your elbows and go only as far as you comfortably can
  • Throughout the movement, focus on keeping your core tight and keeping your upper back slightly rounded
  • Keep tightening your abs, and the farther you roll your arms forward, the more you should tighten your abs
  • Doing so actively teaches your abs how to work for “anti-extension.”