Points of Flexion Workout


hyperextension point of flexion




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Workout Points

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: Monday Workout A
Day 2: Tuesday
Workout B
Day 3: Wednesday
Cardio
Day 4: Thursday
Workout A
Day 5: Friday Workout B
Day 6: Saturday
Cardio
Day 7: Sunday
Rest

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 to 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

The Workout

Workout A - Thighs / Back / Biceps
Exercise Sets Reps Rest
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
Cardio Perform for 20 to 25 minutes at moderate pace.
Workout B - Legs / Shoulders / Triceps
Exercise Sets Reps Rest
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 3 25 30 seconds
Cardio Perform for 20 to 25 minutes at moderate pace.

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)


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All the best,

Blake

As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.



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