PERSONAL READINESS > Soldier Up

The BIG SIX

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Nate:

--- Quote from: Higher Caliber on September 22, 2014, 10:08:04 AM ---Just want to share my basic workout where I have seen some big gains. It is awfully basic and it's a KISS routine fo sho!

The Big Six
Bench Press- Why we bench press? School of thought is bench press is irrelevant because the last time you ever pushed something off of your chest was when you bench pressed right? WRONG! The bench press is a compound movement working large muscle masses in your upper body. The pecs are a fast multiplying muscle.  Higher muscle mass equates to a higher metabolism equates to being able to hold more busch light! Also, pushing away ass holes requires muscles built on the bench! and tertiary to that a big chest is intimidating. The best way to win a fight is to walk away from it! Lying on your back, shoulders back, back slightly arched and core engaged, push barbell up and bring down till your elbows make a 90 and repeat.

Standing overhead press- another compound movement requiring balance muscles in your legs and core,  works your back and shoulders. Strong back and shoulders are always a must for a war fighter. Standing straight up, feet shoulder width, core engaged, bring barbell up to your chest and lift directly over your head keeping your neck as neutral as possible, bring down until your elbows make a 90 and repeat.
 

for a beginner, I would recommend seated  with a lighter weight until you can get the proper movement/form down.


Standing upward row- compound movement, works shoulders and back and biceps. Basically stand with feet shoulder width apart, slightly bent at the waist, core engaged, shoulders back and lift barbell in an upward motion to between your nipples and your chin!

Pull ups/Chin ups- more back, shoulders and arms. grasp the bar in an overhand grip slightly wider than shoulder width and lift yourself off of the ground until your chin is level with the bar lower yourself till your arms are straight and repeat. On your second set use an underhand grip/shoulder width apart and lift yourself up and lower in the same manner.

for a beginner, you can use the pull up/dip machine or you can use the lat pull down machine.  both of the machines work the same muscle groups, but it allows a beginner to get the proper form as well as provides assistance until you are able to lift your body weight.

Dead lifts- This works everything, never skip dead lifts, Barbell on the ground, grasp the bar one hand over/one underhand at shoulder width, butt slightly squatted, knees slightly bet, lower back arched and locked and pick it up and put it down!

Squats- all of your butt and legs. another elemental exercise not to skip. With the bar resting on your shoulders, feet slightly wider than shoulders, squat down as far as you can and stand back up!

I tend to incorporate this in two days. I do three one day and the other three the next. I do upper and lower, but you can do it however. I also add in either standing bicep curls, tricep dips, or some sort of calf work out in a superset somewhere! I alternate between 3-4 sets of 8 or 5 sets of 5 depending on how I am feeling and what I did the time before. When I can complete 3 sets of 8 of a particular weight and exercise for 2 consecutive workouts, I increase the weight.

Go Get Some!


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TexasRedNeck:



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TexasRedNeck:
Anyone ever butt post??  I swear I didn't post these pics. Rofl.


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cudakidd53:
I was wondering where the "Big Six" came in......I guess that's what "posted" those photos?  Where's the panoramic from?

BobbyB:

--- Quote from: TexasRedNeck on February 04, 2016, 03:21:15 PM ---Anyone ever butt post??  I swear I didn't post these pics. Rofl.


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I see you've started working on your beard game..

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