Triceps:
-Dumbbell kickbacks (mind/muscle connection technique)
-Dumbbell kickbacks
-Cable underhand grip push downs (mind/muscle connection technique)
-Cable underhand grip push downs
-Barbell skull crushers (mind/muscle connection technique)
-Barbell skull crushers
-Dumbbell kickbacks (mind/muscle connection technique)
-Dumbbell kickbacks
-Cable underhand grip push downs (mind/muscle connection technique)
-Cable underhand grip push downs
-Barbell skull crushers (mind/muscle connection technique)
-Barbell skull crushers
Biceps:
-Dumbbell curls (mind/muscle connection technique)
-Dumbbell curls
-Cable curls with straight bar (mind/muscle connection technique)
-Cable curls with straight bar
-Dumbbell hammer curls (mind/muscle connection technique)
-Dumbbell hammer curls
Dollar a Day Training: Sets, reps, weight suggestions, and detailed technique information on the mind/muscle connection are included on the downloadable
workout version, as well as my personal training tips and explanations
of exercise variations.
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For this week’s combo pack (meal plan & 5 workouts):
“Strength doesn’t come from what you can do. It comes from overcoming the things you once thought you couldn’t.”
Gym Style Details:
Top: Lululemon
Tip of the Day: The mind/muscle connection is critical for engaging a target muscle. Last week, I shared a tip on what the mind muscle connection is. Now, this week, I would like to share with you how that would be implemented in a full workout. Personally, I like to incorporate a “warm up” set with each movement, and in this set is where I focus on making that mind muscle connection… so, the 20-25+ reps with very light weight, eyes closed and focus on point is what this set is all about. I then move into heavier, slightly lower rep sets. When the next movement rolls around, I then warm up with another mind/muscle connection set. I typically stick with basic, staple exercises, such as those listed above when implementing this, so that I can focus more on the technique than on the exercise itself. I challenge you to try this out; I bet you will feel the difference!
Note: the workout download will provide in great detail about how to utilize the technique and specifies sets/reps if you have a further interest
Other programs you may be interested in:
What advice do you have for petite people working out? I'm only 5'3 and pretty petite. I'm trying to get back in shape and elongate my muscles (if that's even possible). I want to build muscle that compliments my frame.