WORKOUTS
Strong and Lean 12-Week Workout: Week 1
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DAY 3: STRENGTH TRAINING - DYNAMIC PULL MOVEMENTS WITH WEIGHTS
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Workout Program Overview
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Week 1 Workouts
Week 2 Workouts
Week 3 Workouts
Week 4 Workouts
Week 5 Workouts
Week 6 Workouts
Week 7 Workouts
Week 8 Workouts
Week 9 Workouts
Week 10 Workouts
Week 11 Workouts
Week 12 Workouts
New! View Other Members Who Are Tracking Their Workout Progress
Strong and Lean Workout Participants Forum
Workout Program Overview
Frequently Asked Questions
Week 1 Workouts
Week 2 Workouts
Week 3 Workouts
Week 4 Workouts
Week 5 Workouts
Week 6 Workouts
Week 7 Workouts
Week 8 Workouts
Week 9 Workouts
Week 10 Workouts
Week 11 Workouts
Week 12 Workouts
| WEEK 1, DAY 3 EXERCISE VIDEO DEMOS |
| WARMUP | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Cable Side Rotators | Shoulders (rotator cuffs) | 15 each arm | Light | ||
| Dumbbell Up Rotators | Shoulders (rotator cuffs) | 15 | Light | ||
| SET 2 | |||||
| Cable Side Rotators | Shoulders (rotator cuffs) | 15 each arm | Light | ||
| Dumbbell Up Rotators | Shoulders (rotator cuffs) | 15 | Light | ||
| WORKOUT SEQUENCE 1 | |||||
| SET 1 | |||||
| Medicine Ball Tosses Up and Side | Full body | 12 up, 12 side | Medium (6-lb. or 10-lb.) | ||
| Wide-Grip Pull-ups | Back, Shoulders | 12 | 75% Rep Max | ||
| Hold Lunge with Dumbbell Rows | Back, Legs | 12 each arm | 75% Rep Max | ||
| Reverse Fly on Pec Deck | Shoulders (rear deltoids) | 12 | 75% Rep Max | ||
| Dumbbell Turkish Get-ups | Full body | 8 each arm | 75% Rep Max | ||
| Standing Dumbell Curls | Biceps | 12 | 75% Rep Max | ||
| Flat Bench Leg Lifts | Lower abdominals | 20 | N/A | ||
| SET 2 | |||||
| Medicine Ball Tosses Up and Side | Full body | 12 up, 12 side | Medium (6-lb. or 10-lb.) | ||
| Wide-Grip Pull-ups | Back, Shoulders | 12 | Rep Max | ||
| Hold Lunge with Dumbbell Rows | Back, Legs | 12 each arm | Rep Max | ||
| Reverse Fly on Pec Deck | Shoulders (rear deltoids) | 12 | Rep Max | ||
| Dumbbell Turkish Get-ups | Full body | 8 each arm | Rep Max | ||
| Standing Dumbell Curls | Biceps | 12 | Rep Max | ||
| Flat Bench Leg Lifts | Lower abdominals | 20 | N/A | ||
| WORKOUT SEQUENCE 2 | |||||
| Exercise | Muscles | Reps (Goal) | Weight (Goal) | Reps (Actual) | Weight (Actual) |
| SET 1 | |||||
| Single Cable Squat and Row | Back, Legs | 12 each arm | 75% Rep Max | ||
| Alternate Side Lunges with Toe Taps | Legs | 12 each side | N/A | ||
| Smith Machine Inverted Pull-ups | Back | 12 | N/A | ||
| Stability Ball Reverse Hyper Back Extensions | Lower back | 12 | N/A | ||
| Prisoner Squats | Legs | 12 | N/A | ||
| Dumbbell Hammer 21 Curls | Biceps | 21 | 75% Rep Max | ||
| Leg Swings | Abdominals | 20 | N/A | ||
| SET 2 | |||||
| Single Cable Squat and Row | Back, Legs | 12 each arm | Rep Max | ||
| Alternate Side Lunges with Toe Taps | Legs | 12 each side | N/A | ||
| Smith Machine Inverted Pull-ups | Back | 12 | N/A | ||
| Stability Ball Reverse Hyper Back Extensions | Lower back | 12 | N/A | ||
| Prisoner Squats | Legs | 12 | N/A | ||
| Dumbbell Hammer 21 Curls | Biceps | 21 | Rep Max | ||
| Leg Swings | Abdominals | 20 | N/A | ||
| EXERCISE DESCRIPTIONS IN BRIEF | |
| Exercise | Overview |
| Cable Side Rotators | With a towel rolled in your armpit, use the cable system set at your stomach level or a stretchy tube attached to a pole or doorway. Hold your elbow at a right angle and slowly move your hand from across your stomach towards the outside of your body, then bring hand back to stomach and repeat. |
| Dumbbell Up Rotators | Holding dumbbells in each hand in front of you with elbows and armpit at a 90-degree angle, slowly raise dumbbells until they are straight up and your forearms and perpendicular to the floor, then reverse motion. |
| Medicine Ball Tosses Up and Side | Toss a medicine ball straight up into air from a squat, then catch it as you drop back into a squat again. Repeat. Then perform a side toss of the medicine ball against the wall with a full swing back each time. Perform a set on each side. |
| Wide-Grip Pull-ups | Use the Gravitron machine if necessary, place your hands more than shoulder-width apart on the long cable bar and, keeping your chest high, shoulders back, and neck in line with your spine, pull through the pinky side of your hand the bar straight into your chest, fully flexing the lats in your arms pits and tucking your elbows in low to the side of your ribs. Then from the top (fully flexed), slowly return to the starting position with your arms extended. |
| Hold Lunge with Dumbbell Rows | Stand in a lunge with your left foot in front and perform single dumbbell rows with your right hand. Be sure to keep your back flat and your chest facing the floor. Do not use your left arm to hold your balance. Switch sides and repeat with your right foot front and the dumbbell in your left hand. |
| Reverse Fly on Pec Deck | Seat yourself facing in to Pec deck machine. Perform reverse flys with your arms slightly bent, using your rear deltoid and middle/lower traps to move your arms outward and backward in a reverse fly motion. |
| Dumbbell Turkish Get-ups | Lie flat on floor with one arm extended straight up (perpendicular to floor) holding a dumbbell. Using any route possible, come up to a standing position, keep your dumbbell arm perpendicular to the ground at all times. Once you are standing, head back down to the flat prone position on your back on the floor, again keeping your dumbbell arm perpendicular to floor. Do a full set on one arm, before swapping to second arm. Be creative with trying new routes each time you go up and down. |
| Standing Dumbell Curls | Stand with dumbbells held in each hand so that your palms are facing away from you. Do dumbbell bicep curls, holding your elbows in front of your ribs to keep your muscle engaged throughout the movement. Curl right and left arm at the same time. Do not alternate! |
| Flat Bench Leg Lifts | Lie back on a flat bench and hold on to the top of it behind your head with hands. Lift your legs up until they are perpendicular to your body and the bench, and then bend your knees at a 90-degree angle. Keep your knees bent and lower your legs down so that your feet move toward the floor. Go as far as you can, then reverse and return to the starting position. |
| Single Cable Squat and Row | Set up a cable row with a single-hand-grip attachment at the lowest height setting (just off the floor). Standing about four feet from the machine, hold the single cable handle in one hand and perform a squat, then stand back up for a row. Do 12 with the same arm, then switch and do 12 with the other arm. |
| Alternate Side Lunges with Toe Taps | From a standing position with your feet shoulder-width apart, lift up your right leg and step out into a lunge. As you step your right foot down, bend your right knee and reach both of your hands down to touch the top of your right shoe, while keeping your left leg straight, then reverse direction and stand back up. Alternate legs. |
| Smith Machine Inverted Pull-ups | With your feet on the floor in a wide stance, hang underneath a Smith Machine bar, holding onto the bar with your palms down and shoulder-width apart. Perform pull-ups, lifting your lower chest up to the bar. |
| Stability Ball Reverse Hyper Back Extensions | Lie face down on a stability ball with your hands on floor. Lift your legs up into the air using your lower back, then reverse direction and lower yourself back down to the starting position. |
| Prisoner Squats | Stand in front of a flat bench with your arms up at the sides of your head with elbows bent, your hands gently cupping the sides of your head, and your feet shoulder-width apart. Slowly lower down until your butt is resting on the flat bench, then reverse motion and drive up to the starting position. Increase the difficulty by removing the bench and going down into a full squat. |
| Dumbbell Hammer 21 Curls | Stand holding dumbbells in each hand at your sides with your palms facing inward. Perform seven curls doing only the lower half of the range of motion, then seven curls doing only the upper half of the range of motion. Finish by doing seven curls using the full range of motion. Curl right and left arm at the same time. Do not alternate. |
| Leg Swings | Lie on the floor with your hands straight out to your sides, your palms facing down, and your legs off the floor so that both your hips and knees are at a right angle. Lower your legs down to the right and towards the floor, touch the floor, then reverse and go back to starting position. Without pausing, go through the starting position and bring the legs down to the floor on the left side. Once you master the standard leg swings, move on to the advanced straight-legged swings; keep your hips at a 90-degree angle and follow the same steps outlined above, but straighten your legs at the knee to add more weight to the swingg. |
| EXERCISE IMAGES |
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Photo Credit: Nicolas Smith
