CPR Weights Workouts

Weight Training

This should keep you busy for a few weeks.

I have used this myself when hitting the gym. While on this rotation, I would train three days in a row, and take one day of rest. Working on my chest and back one day, biceps triceps the next and the legs and abs on the third day. I may do this for two or three weeks and then change it up.

You may ask why there is no shoulder exercises in this routine? That is because of two things. The first is that I do A LOT of boxing and feel my shoulders are strong, and second, each of these upper body exercises incorporates A LOT of shoulders. 

Enjoy and as always, take your time and study the form from the links provided.

 

Note: I work on a three set system. I do a low weight, high rep warm up for the first exercise of the day and then I go onto first set with low weight, and gradually increase. You are looking to get 10xreps, then 8 x reps and then 6 to finish. This way you can add more weight and rip the muscle. It seems barbaric, but it has maximum effect.

Keep it simple. High reps define muscles and low reps, with heavier weight, builds and strengthens.

 

DAY ONE

Chest & Back

 

 

Bench Press: Incline & Decline

(3 sets: 10/8/6) aiming to add a little weight each time.

Each of these positions works a different part of the chest muscles, at the same time working the fronts of shoulders, triceps and smaller muscles in the biceps. Also, the stabilisers in the abs get a good going over too.

Click here to see how to Decline Bench Press

Click here to see how to Incline Bench Press

 

Dumbbell Flat Bench Flies

(3 sets: 10/8/6) aiming to add a little weight each time.

These get into the middle of the chest, giving you that sexy line. This when done properly is a great exercise to stretch and rip all the muscles you have worked in the previous sets. Make sure you keep the elbows slightly bent and lying flat on the bench.

Click here to see how to Flat Bench Fly with dumbbells 

 

Back

 

Free Standing Bent Over Row

(3 sets: 10/8/6) aiming to add a little weight each time.

The positioning of this exercise is very important to reduce the risk of injury. Knees bent slightly, bum sticking out, straight back and looking straight ahead. Lift the bar off the ground, and settle in the natural position and begin. Lift the bar to the belly button and back to the natural position. Start off with lightweight and again go for 8 – 6 putting more weight on each time. You will know your limitations and how much weight you can do. Be kind to yourself.

Click here to see how to do the Free Standing Dumbbell Bent Over Row

 

Wide Grip Seated Row Seated on a Machine 

(3 sets: 10/8/6) aiming to add a little weight each time.

Attach the long grip bar to the lower cable. Sit with your feet on the platform and knees slightly bent. Keeping a good posture, back straight, pull bar towards your solar plexus. Same again, start off low weight 10 reps and build weight and strip off reps.

 Click here to see how to Wide Grip Seated Row on a machine

 

One Arm Bent Over Row (Knee supported on bench)

(3 sets: 10/8/6) aiming to add a little weight each time.

I love this one and can pile on loads of weight. We know it as a lateral muscle exercise, but it’s awesome for the bicep and traps too. You will need to get a dumbbell, or a weight for this one. 

Get a weight in the beginning that you feel you could lift easy enough, from the floor to the standing position without too much effort. To perform the exercise, place your left knee on the bench and left hand supporting, also on the bench, and the dumbbell in your right hand. Keep both shoulders in line with each other always. Pull the dumbbell to the rib cage and bring it back down, under control, to the start position without touching the floor. Aim for 10 reps, for 3 sets to begin with, and then, as before, raise the weight and lower the reps.

Click here to see how to perform the One Arm Bent Over Row

 

Pull-ups

(3 sets 4 reps)

Pull Ups are by far the best exercise for the back in my book. Grip the bar with fingers and thumbs over the bar and pull-up until the chin comes over the bar. It may be an idea to rest your feet on a platform, or if the machine has one for support - use that in the beginning. Using bands can also help improve your strength. If you need some advice, get in touch. If not, just be hardcore and get stuck in. You are aiming for 3 sets of 4 reps.

Click here to see how the Royal Marine Commandos do their Pull Ups

 

Day 2

Biceps & Triceps

 

Preacher Bicep Curl (eezy bar): 

(3 sets or 24 reps)


This one allows for no cheating, as I am sure you know. Using the preacher bench (That’s the bench you sit in and lay your triceps over as you curl the bar towards you) do 8 full extensions and returns.

The second 8 reps from top (shoulders) to the centre, stop and return and the third is 8 reps from bottom to centre. 

The total amount of reps in this one is 24, so make sure your weight is not too heavy. 

I would begin just with the “eezy bar” to begin with and see if you can add 2.5Kg each time to make sure you are getting the weight right. If that is easy then build on it, but I reckon the bar, or a 2.5 will be more than enough to get going.

Click here to see how to use the Eezy bar on the Preacher Bench

 

 

 

Incline Dumbbell Curls

(3 sets: 10/8/6) aiming to add a little weight each time.

 

This one is excellent because it gives you more freedom to get the dumbbell up. The rotation should start with your arms straight by your side, inside edge of fist facing forward. As you raise the dumbbell, one at a time, turn the dumbbell around so your hand is facing upwards. Bring weight all the way to shoulder level, and then return, and the same with the opposite arm. 

I recommend that you do 10 reps on each arm, and then move up a weight, and with fewer reps as before. One thing to note is that I also recommend that you start with a low weight and build up.

Click here to see how to do Incline Dumbbell Curls

 

 

Concentration Curl (Dumbbell)

(3 sets: 10/8/6) aiming to add a little weight each time.

 

Concentration Curl (Dumbbell): (Bicep) this baby is a killer and will let you know who is the boss. Get a lightweight for this one. It is a ripper, but has maximum effect and you can spot yourself with the other hand. 

Stick your right elbow into the inside of your right knee. Curl the weight up towards your chest.  Aim for 10 reps of one weight. Start off low in Kg and work your way up and lower the reps like before.

Click here to see how to do Concentration Curls

 

 

TRICEPS

 

Dumbell Triceps Extensions

(3 sets: 10/8/6) aiming to add a little weight each time.

 

Triceps Extensions (1 x Dumbell) Some people use two dumbbells, but it is better to only use one heavier one. This way you get more of a push and you isolate the movement to get the best out of your triceps. The way you grab the dumbbell is that you get the underside of the weight in the palm of both your hands and swing it around to the back of your head. So the lower dumbbell is almost resting in between your shoulder blades. Then you push up to a full extension of the elbow and back down to the start position. It is tricky, so low weight in the beginning and build up to it. 

Click here to see how to do Tricep Extensions

 

Diamond Push Ups 

(3 sets: 10/8/6)

You make a shape of a diamond with your hands and bring your chest to the shape. Support on your knees if you need to.

Click here to see how to do the Diamond Push Up

 

 

Bench Triceps Dips 

(3 sets: 20 reps)

 

The best ones are the ones when you have hands on a bench, and feet on the other bench, and dip so that your hands come from full extension to the lower chest level and back again. It’s easier when you don’t have two benches and have your feet out in front of you.

There are a million exercises for Bi’s and Tri’s, but these are my favourites.

Click here for a sexy demo of Bench Tricep Dips

 

 

Day 3

Legs 

 

Leg Press

(3 sets: 10 reps)

Keep your feet lower and closer together to focus more on quads, and higher and further apart to give your glutes and hamstrings more of a workout. As always, start with lower weight at first to make sure you have your form, then add more and fewer reps as before.

Click here for a sexy demo of Leg Press

 

 

Lunge

(3 sets: 10 reps)

Stand tall with a dumbbell in each hand at your sides, palms facing each other. Make sure that throughout the lunge, your knee on the front leg never goes past your toes. Engage your core to keep your body steady. Step forward with one foot while bending at the knee and lowering your torso towards the floor. Stop just short of your back knee touching the floor. Raise your toes up and push of the heel of your front foot your front foot as you come back up.  Do at least 10 reps on each leg for three sets. 

Click here to learn how to LUNGE properly

 

Abs

 

Dumbbell Side Bends

(3 sets: 12 to 20 reps)

Stand with your feet hip-width apart and hold a dumbbell in your right hand, palm facing inwards towards the torso. Keep your back straight, activate your core, and then bend to the side as far as possible—but only at the waist. Hold for one second at the bottom of your range of motion, and return to start for one rep. 

Do between 12 and 20 reps for one set, use a medium size weight and progress to a heavier one as you get stronger.

Click here to see how to Dumbbell Side Bend

 

Hanging Knee Raise

(3 sets of 10 reps)

This can be brutal. Start in a hanging position with your legs straight and your knees and ankles touching. Raise your knees to activate more of the muscles in the lower abs, as you get stronger, you will reach your shoulders. Make sure you prevent swinging.

Click here to learn how to safely do hanging Knee Raise


Russian Twists 

(3 sets of 10 reps on each side)

 

Sit on the floor with your knees bent and heels on the ground. Your torso should be at the top of the crunch position, forming a 45° angle to the ground. Twist your torso from side to side, moving in a smooth and controlled manner. You can add weight by holding a dumbbell weight disk or kettlebell.

Click here to learn how to Russian Twist

 

Bicycles

(3 sets of 12 reps on each side)

 

Lie on your back with your hands by your temples and your legs raised with your knees bent at a 90° angle. Bring your right knee up towards your chest while raising your torso and twisting so your left elbow comes to meet your knee. Then lower and do the same on the opposite side. Keep your shoulders and feet off the ground to force your abs to work hard to stabilise your torso.

Click here to see how to perfect the Bicycles

 

Good Luck…

 

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