Points of Flexion Workout

Description

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
3
10
1 minute
3
10
30 seconds
Leg extensions (2 sec contractions)
3
12
30 seconds
2
25
30 seconds
3
12
1 minute
Seated cable rows (2 sec contractions)
3
12
1 minute
3
15 - 20
30 seconds
2
25 - 50
1 minute
2
25 - 50
30 seconds
Cardio
Perform for 20 to 25 minutes at moderate pace.

Workout B - Legs / Shoulders / Triceps

Exercise
Sets
Reps
Rest
3
10
1 minute
3
12
1 minute
3
12
1 minute
3
Failure
1 minute
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)

All the best,

Blake

Blake Bissaillion

Blake has been weight lifting for about 28 years now. He's 45 years of age and started seriously training when he was 18 years old.

Blake is the founder of Building-Muscle101.com, a successful fitness website that has been around for more than 15 years.