21's Training (2nd set of workouts)
Following on from my original blog/article, covering 21's Training and Time Under Tension, please find below a 2nd set of workouts for you to work through. All exercises follow the 21's training principle, unless stated.
Back & Triceps
Chin-Ups, or Suspension Trainer Chin-Ups
Incline Bench Prone Dumbbell Rows
Incline Bench Prone T,Y,I's with a 2 second hold at the top of the movement (1x T,Y,I = 1 rep, do 4 reps per set) Perform complete ROM, not 21's.
EZ Bar Decline Bench Close Grip Presses
Incline Bench (75 degree+) Dumbbell Overhead Tricep Extensions
Raised Leg Bench Dips x21 full ROM reps
Shoulders & Biceps
Incline Bench Lying Side Lateral Raises
Dumbbell Seated Shoulder Press
Incline Bench Prone Lateral Raises x12 full ROM reps
Dumbbell Spider Curls (supinated grip throughout)
Dumbbell Hammer Curls
EZ Bar Bicep Curls
Chest & Trapezius
Dumbbell Incline Bench (45 degrees) Chest Press
Dumbbell Incline Bench (30 degrees) Chest Press
Dumbbell Incline Bench (30 degrees) Chest Flyes x12 full ROM reps
Single Dumbbell Upright Rows
Hex Bar Shrugs x21 full ROM reps
EZ Bar Close Grip Upright Rows
Triceps & Biceps
EZ Bar Incline Bench (30 degree) Close Grip Presses
EZ Bar Decline Bench Tricep Extensions
Dumbbell Kickbacks x12 full ROM reps
Incline Bench Lying Dumbbell Bicep Curls
Dumbbell Preacher Curls
Suspension Trainer Hug Curls x12 full ROM reps
Legs
Dumbbell Front Squats
Raised Leg Hip Raises x21 full ROM reps
Hex Bar Deadlifts x6 full ROM reps
Suspension Trainer Hamstring Curl & Hip Raise x12 full ROM reps
Kettlebell Squat Swings x30 full ROM reps
Suspension Trainer 45 degree Prone Squats x21 full ROM reps
Website: www.gtpersonaltrainer.co.uk
Email: glen@gtpersonaltrainer.co.uk
Online Personal Trainer: 1-2-1 Personal Training; Sport Specific 1-2-1 & group/team training sessions: several different fitness classes.
