Biology > STUDY GUIDE > University of North Carolina, Charlotte-EXERCISE S 101MONSTERMAKER WORKOUT TRICEPS Month 1 InkSaver. (All)

University of North Carolina, Charlotte-EXERCISE S 101MONSTERMAKER WORKOUT TRICEPS Month 1 InkSaver.

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WEEK 1 - MONSTER MAKER: TRICEPS DAY 3 - OFF DAY 1 - REPETITION DAY (ANTERIOR) VERTICAL PUSH CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:30) ANTERIOR LEGS CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:3... 0) 1A) DB OHP x 6-8 reps 3A) Barbell Front Squats x 6-8 reps 1B) DB Grave Digger x 10-12 reps 3B) DB Alt. Reverse Lunges x 10-12 each leg 1C) DB Speed Push Press x 45-60 seconds 3C) Walk the Box - 45-60 seconds Rest 90 seconds between rounds, 3 minutes between completed circuits. Rest 90 seconds between rounds, 3 minutes between completed circuits. HORIZONTAL PUSH CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:30) MONSTER MAKER: 80’S SLASHER 2A) DB Floor Press x 6-8 reps 4) Drag Pushdowns x 80 reps w/ 15RM 2B) Cable Ground and Pound x 10-12 reps Rest 60 seconds between sets. Adjust weight/resistance down slighlty if reps drop below 9 (reps should stay between 9 & 15 if possible). 2C) Diamond Cutter Pushups x 45-60 seconds Rest 90 seconds between rounds, 3 minutes between completed circuits. 5) CORRECTIVE: PERFORM ONE OF THE FOLLOWING • Clamshells 2-3x (15 each side) • Band Pull Aparts 2-3x (15 reps) • Hip Band Ladder 2-3x (ladder to 10) • Rotator Cuff ER 2-3x (15 each arm) • Cable/Banded Face Pulls 2-3x (15 reps) • Angels and Devils 2-3x (60 sec) • DB W Raises 2-3x (15 reps) • Hyper Y’s 2-3x (15 reps) VERTICAL PUSH HORIZONTAL PUSH ANTERIOR LEGS MONSTER MAKER ** Use a weight that will challenge you in the given rep / time range. All exercises in this circuit should be completed within the stated Max Circuit Time. DAY 2 - REPETITION DAY (POSTERIOR) VERTICAL PULL CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:30) POSTERIOR LEGS CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:30) 1A) Weighted Chins x 6-8 reps 3A) Barbell RDL x 6-8 reps 1B) DB Curls x 10-12 reps 3B) Barbell Hip Buck (No Box / Bench) x 10-12 reps 1C) DB High Pull - 45-60 seconds 3C) Long Leg Marches x 45-60 seconds Rest 90 seconds between rounds, 3 minutes between completed circuits. Rest 90 seconds between rounds, 3 minutes between completed circuits. HORIZONTAL PULL CIRCUIT x 3 ROUNDS (**MAX CIRCUIT TIME = 2:30) 4) CORRECTIVE: PERFORM ONE OF THE FOLLOWING • Clamshells 2-3x (15 each side) • Band Pull Aparts 2-3x (15 reps) • Hip Band Ladder 2-3x (ladder to 10) • Rotator Cuff ER 2-3x (15 each arm) • Cable/Banded Face Pulls 2-3x (15 reps) • Angels and Devils 2-3x (60 sec) • DB W Raises 2-3x (15 reps) • Hyper Y’s 2-3x (15 reps) 2A) Barbell Dead Row x 6-8 reps 2B) Inverted Chin Curls x 10-12 reps 2C) Renegade Row x 45-60 seconds Rest 90 seconds between rounds, 3 minutes between completed circuits. VERTICAL PULL HORIZONTAL PULL POSTERIOR LEGS MONSTER MAKER ** Use a weight that will challenge you in the given rep / time range. All exercises in this circuit should be completed within the stated Max Circuit Time. Luke Jones ljone152 @ uncc.edu Charlotte, Nc2 DAY 6 - REMNANT DAY 1) Barbell Squats - 3 x 8RM 2) Bench Press - 3 x 8RM 3) Block Deadlift - 3 x 8 w/ 10RM (leave 2 in the tank) 4) Z Press - 3 x 8RM 5) Barbell Row - 3 x 8RM 6) Barbell Curls - 3 x 8RM Rest 2 - 3 minutes between all sets and exercises in this workout. WEEK 1 - MONSTER MAKER: TRICEPS DAY 7 - OFF [Show More]

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