Points of Flexion Workout

The following points (or positions) of flexion workout is designed to stimulate the entire length of the muscle. From a full stretch to a full contraction.

This is an intermediate workout that uses 2 to 3 sets per muscle group.

Here is the training sequence:

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7

Workout A
Workout B
Rest
Workout A
Workout B
Rest

Rest

Let's take a look at the workout:

Workout Points

 

Duration:

6 to 8 weeks

Goal:

Create muscle size and strength using cominations of exercises and repetitions, stressing thighs and hips.

Method:

- 3 - 4 workouts weekly

- Each body part is trained with a neutral position exercise, a stretched position exercise, and a contracted position exercise.

- 2 to 3 exercises per bodypart

- Variety of repetitions to work all apects of fitness

- Short rest periods to keep intensity up

- Medium to light weights used

- Rest periods vary in duration

- Cardio work at the end of each workout for 25 to 30 minutes

- Long walk each day when practicial

Notes:

- Best scenario: Try performing workout A on Monday and Thrursday and workout B on Tuesday and Friday

- Rest on days 3, 6 and 7.

- You can also alternate workouts A and B three days per week allowing at least 1 day of rest in between workouts


Workout A - Thighs / Back / Biceps
 
Exercise Sets Repetitions Rest Periods
Squats 3 10 1 minute
Leg curls 3 10 30 seconds
Stiff leg deadlifts 3 15 1 minute
Leg extensions (2 sec contractions) 3 12 30 seconds
Wide stance leg press (non lockout) 2 25 30 seconds
V-bar pull downs 3 12 1 minute
Seated cable rows (2 sec contractions) 3 12 1 minute
Hyperextensions 3 15 - 20 30 seconds
Standing dumbbell curls 3 10 1 minute
Incline dumbbell curls 3 15 1 minute
Dumbbell concentration curls 2 12 30 seconds
Incline sit ups 2 25-50 1 minute
Crunches 2 25-50 30 seconds

Workout B - Legs / Shoulders / Triceps
 
Exercise Sets Repetitions Rest Periods
Bench press 3 10 1 minute
Flat flies 3 12 1 minute
Decline dumbbell press 3 15 30 seconds
Seated alternate dumbbell press 3 10 1 minute
Dumbbell side laterals 3 15 30 seconds
Upright rows 3 12 1 minute
Bench dips 3 Failure 1 minute
Lying dumbbell triceps extensions 3 12 1 minute
Dumbbell kickbacks 2 25 30 seconds

Remember to keep each exercise motion fluid and under control. Make sure you follow through with each movement to ensure full stretch and contraction - This is very important.

I suggest using this workout for a period 6 to 8 weeks. However, if the workout is producing positive results try using it for another 3 to 6 weeks.

If you have any questions about this program, please email me at:

buildingmuscle101 @ vianet.ca (please excuse the spaces - avoid spam bots)

All the best,

Blake

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Sample Plyometrics Workout Routine

Sample H.I.I.T Workout Routine

Sports Oriented Workout Routine

The Pre Exhaust Method

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