Do light weight of every exercise before your working set until you feel sufficiently warmed up
- Leg extension- 5 sets of 5
- Standing calf raises- 3 sets of 15,10,5
- Lat pulldown-3 sets of 8
- Row machine- 3 sets of 15,10,5
- Flye machine- 3 sets of 15
- Bench press- 5 sets of 5
- Ez bar reverse curl- 3 sets of 15
- Hammer curl- 3 sets of 5
- Tricep extension- 5 sets of 15
- Face pull- 5 sets of 10
5 minutes of light cardio
When it comes to working out for strength or size there is 3 main components to a good plan: Nutrition, Recovery and Exercises
Nutrition: As everyone knows your body uses protein to repair muscles, so be sure to get enough (1.5+ grams per pound of body weight). Carbs are also very important as they give you the energy to workout in the form of glycogen.
Recovery: Your body gains strength and size while you are recovering, not working out. most people don’t put much effort into their recovery, which is a huge mistake. Getting an optimal amount of sleep is very important. Make sure to have good supplementation for recovering, that includes keeping your body hydrated. Another good way to help with recovery is foam rolling or massages.
Exercises: When you are trying to gain strength as well as size it is important to use as many muscles as possible, in the form of compound exercises. Be as explosive as possible, fast on the positive portion of the exercise. Properly warm up for every exercise, to prevent joint and muscle injury.
I have started a journey to being able to dunk. I can currently grab rim on a regulation 10 ft hoop but not able to dunk. In order to achieve my goal I will be implementing several techniques.
- Self Myofascial Release
- Jumping Exercises
- Flexibility Training
My lower body is super tight, which is my main impedance in being able to jump higher.
For info on FST-7 http://www.simplyshredded.com/fst-7-fascia-stretch-training-7-workout-routine-nutrition-guide.html
In Between exercises flex the muscle group you just worked as hard as you can for 10 seconds.
- Bench Press- 3 sets of 8-12
- Hammer Curls- 3 sets of 8-12
- Ez-Bar Reverse Curl- 3 sets of 8-12
- Ez-Bar Curl- 7 sets of 8-12
- Ez-Bar Skullcrushers- 7 sets of 8-12
- Chin-Up- 1 set of 5
- Pull-Up-1 set of 5
- Jumping Jacks- 1 set of 10
- Fingertip Push-Up- 1 set of 10
- Single Leg Extension- 2 sets of 5
- Bent Over Barbell Row- 2 sets of 10
- Dumbbell Shrug- 2 sets of 10
- Ez-Bar Curl- 2 sets of 12
- Ez-Bar Reverse Curl- 2 sets of 12
- Seated Arnold Shoulder Press- 2 sets of 10
- Dumbbell Bench Press- 2 sets of 10
1 set till complete failure
- Leg Extension
- Ez-Bar Curl
- Ez-Bar Reverse Curl