#compound exercises

Upper body workout today.

I ended up ditching the HST for now. I’m not supposed to be doing hypertrophic training anyway, so I figured I might as well have some fun with functional training until then.

My PT says 15 reps is the minimum I should strive for, without reaching failure. I basically begged him for that because I HATE doing more than 15 reps. 30 reps on any exercise are basically a nightmare for me. So, for that, I’m staying at about 65% capacity.

Today was biceps, back, and quads:

2x15 with 25lb plates Hammer for back alternated with

Ez bar Prone bicep curls with ez bar

2x15 Ez bar with 15lb plates Inclined rows on bench alternated with

15lb dumbbell alternating Hammer curls with isometric contraction

1x15 1x8 1x15 Inverted rows on smith machine alternating prone and supine grip

2x15 Bulgarian split squats

2x15 dynamic sumo squats

2x15 inner leg raises with 5lb plate

2x15 lunges with 20lb pulley

Open vs. Closed Chain Exercises

Both closed chain and open chain exercises have their place in a well-rounded exercise program.

You only need to emphasize what's working for you and your goals. 💪

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Muscle Strength: Building a Powerful and Functional Body

Muscle strength is often associated with athleticism or a sculpted physique, but its benefits extend far beyond aesthetics. Strong muscles play a vital role in our overall health and well-being, impacting everything from daily activities to chronic disease prevention. Benefits of Muscle Strength: Improved physical performance: Strong muscles enhance athletic abilities, increase endurance, and…

Compound exercise is a simple yet effective exercise that works for multiple muscle groups at the same time. For instance, a squat is a compound exercise that works the quadriceps, glutes, and calves. It is different from isolation exercises which work a single muscle group at a time. We’ll learn how to incorporate them into your workout routine correctly, how to prevent frequent mistakes, and…

In the pursuit of fitness, strength is often associated with power and the ability to lift heavy weights. However, an equally crucial aspect that defines overall fitness is strength endurance—the ability to sustain effort over an extended period. Whether you’re an athlete, a fitness enthusiast, or simply someone striving for a healthier lifestyle, understanding the significance of strength…