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Day 1: Extreme Split - Upper Body Part 1
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- Bench press (regular grip) with barbell
- Chest
- Barbell
- Strength
- Sets: 4
Bench press (regular grip) with barbell
- Primary muscle group: Chest
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Lie with your back on a flat bench. The bar should be on the level of your eyes. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart. Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 50.25
- Average per rep (lbs)*: 110.79
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Arch Your Back: Maintain a slight arch in your lower back to engage your chest muscles more effectively and protect your spine.
- Foot Placement: Firmly plant your feet on the ground. This stability allows you to generate more power throughout the lift.
- Grip Width: Use a grip that’s slightly wider than shoulder-width. A narrower grip can put more strain on your shoulders, while a very wide grip can limit your range of motion.
- Control the Bar: Slowly lower the bar to your chest, keeping it under control throughout the movement. Don’t let it bounce off your chest.
- Drive Through Your Feet: When pushing the bar back up, think about driving through your feet. This helps transfer more force into the bar.
- Safety First: Always use a spotter if you are lifting heavy weights to ensure you can lift safely.
- Breathing: Inhale as you lower the bar and exhale as you press it back up. Proper breathing can significantly affect your lifting performance.
- Wrist Position: Keep your wrists straight to avoid unnecessary strain. Your forearms should be vertical when the barbell touches your chest.
- Consistent Tempo: Maintain a steady tempo during both the eccentric (lowering) and concentric (pushing) phases to maximize muscle engagement and control.
- Warm Up: Always include a proper warm-up set and stretches to prepare your muscles and joints for the heavy lifting.
Exercise overview
Exercise ID: 00437
Description: Lie with your back on a flat bench. The bar should be on the level of your eyes. Place your feet firmly on the ground. Grasp the bar with both hands, your hands should be shoulder-width apart. Straighten your wrists when holding the barbell. Push the bar upwards until your arms are almost fully extended. Inhale as you lower the barbell to your chest. Exhale as you press the barbell back up to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 50.25
Average per rep (lbs)*: 110.79
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Arch Your Back: Maintain a slight arch in your lower back to engage your chest muscles more effectively and protect your spine.
- Foot Placement: Firmly plant your feet on the ground. This stability allows you to generate more power throughout the lift.
- Grip Width: Use a grip that’s slightly wider than shoulder-width. A narrower grip can put more strain on your shoulders, while a very wide grip can limit your range of motion.
- Control the Bar: Slowly lower the bar to your chest, keeping it under control throughout the movement. Don’t let it bounce off your chest.
- Drive Through Your Feet: When pushing the bar back up, think about driving through your feet. This helps transfer more force into the bar.
- Safety First: Always use a spotter if you are lifting heavy weights to ensure you can lift safely.
- Breathing: Inhale as you lower the bar and exhale as you press it back up. Proper breathing can significantly affect your lifting performance.
- Wrist Position: Keep your wrists straight to avoid unnecessary strain. Your forearms should be vertical when the barbell touches your chest.
- Consistent Tempo: Maintain a steady tempo during both the eccentric (lowering) and concentric (pushing) phases to maximize muscle engagement and control.
- Warm Up: Always include a proper warm-up set and stretches to prepare your muscles and joints for the heavy lifting.
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- Bent over row with barbell
- Back
- Barbell
- Strength
- Sets: 4
Bent over row with barbell
- Primary muscle group: Back
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
- Average per rep (kg)*: 43.05
- Average per rep (lbs)*: 94.91
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
- Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
- Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
- Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
- Foot Placement: Position your feet about shoulder-width apart for a stable base.
- Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
- Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
- Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
Exercise overview
Exercise ID: 00026
Description: Stand over a barbell, the bar should line up with your toes. Bend your hips and your knees and grasp the barbell with both hands a little wider than shoulder-width apart. Your back should be straight and your spine should form one line with your head. Flex your core muscles and exhale as you pull the barbell up to your waist or stomach using your arms and the strength of your back and core. Hold for a count of two and squeeze your back. Inhale and lower the barbell in a controlled manner until it nearly touches the floor. Keep your core flexed and your back straight. You have completed your first repetition. Repeat the motion in a controlled way and count your reps. On completion of your last rep, lower the barbell to the floor.
Average per rep (kg)*: 43.05
Average per rep (lbs)*: 94.91
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain a Strong Core: Keep your abdominal muscles engaged throughout the exercise to support your lower back.
- Neutral Spine: Ensure your spine stays neutral, avoiding any rounding or arching to prevent strain on your back.
- Proper Angle: Bend at your hips so your torso is at about a 45-degree angle to the floor, and keep this angle consistent throughout the movement.
- Grip Width: Use a shoulder-width grip for better control and engagement of the back muscles.
- Elbow Position: Keep your elbows close to your body as you row the weight upwards, and squeeze your shoulder blades together at the top of the movement.
- Control the Movement: Avoid using momentum by swinging the bar; move the barbell in a controlled manner, both on the lift and as you lower it back down.
- Foot Placement: Position your feet about shoulder-width apart for a stable base.
- Breath Control: Inhale as you lower the bar and exhale as you row it towards your abdomen.
- Focus on Muscle Engagement: Mindfully focus on engaging your back muscles rather than simply lifting the weight.
- Use Appropriate Weight: Start with a weight that allows you to perform the exercise with proper form before progressing to heavier weights.
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- Overhead press with dumbbells (seated)
- Shoulders
- Dumbbell
- Strength
- Sets: 4
Overhead press with dumbbells (seated)
- Primary muscle group: Shoulders
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand up straight and hold a barbell with a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended and the barbell should rest against your thighs. Keep your body still. Exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Allow your elbows to move forward slightly (shoulder flexion) until your forearms are vertical. Hold this position for a count of two while squeezing your biceps. Inhale as you slowly lower the barbell back to the starting position, keeping control of the movement. Repeat the exercise for the recommended number of repetitions.
- Average per rep (kg)*: 28.78
- Average per rep (lbs)*: 63.45
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Stabilize Your Core: Engage your core muscles throughout the exercise to maintain proper form and prevent lower back strain.
- Controlled Movements: Avoid using momentum. Lift and lower the dumbbells in a controlled manner to maximize muscle engagement and minimize risks of injury.
- Avoid Locking Elbows: When you reach the top of the press, do not lock your elbows. Keeping a slight bend protects your joints and keeps tension on the muscles.
- Breathing Technique: Inhale as you lower the weights and exhale as you press them overhead. Proper breathing helps stabilize your core and improves performance.
- Elbow Position: Keep your elbows slightly in front of your body at the start and end of the movement. This not only provides proper shoulder alignment but also reduces stress on the joints.
- Seated Position: Ensure your back is firmly against the backrest and your feet are flat on the floor. This provides a strong, stable base and prevents unnecessary strain on your lower back.
- Correct Weight Selection: Use a weight that challenges you but allows you to maintain proper form throughout your set. Lifting too heavy can compromise your technique and lead to injury.
- Warm-Up Properly: Before starting your overhead press, perform a proper warm-up to get the blood flowing to your shoulder muscles and joints. This reduces the risk of injury and prepares your body for the lift.
- Shoulder Mobility: Ensure you have adequate shoulder mobility to prevent impingement. Incorporate stretches and mobility exercises into your routine if you feel tightness or discomfort.
- Mirror Use: If possible, perform this exercise in front of a mirror to monitor your form. This helps you maintain proper technique and make real-time corrections.
Exercise overview
Exercise ID: 00321
Description: Stand up straight and hold a barbell with a shoulder-width supinated grip (palms facing upward). Your arms should be almost fully extended and the barbell should rest against your thighs. Keep your body still. Exhale as you curl the barbell up towards your shoulders until your elbows are fully flexed. Allow your elbows to move forward slightly (shoulder flexion) until your forearms are vertical. Hold this position for a count of two while squeezing your biceps. Inhale as you slowly lower the barbell back to the starting position, keeping control of the movement. Repeat the exercise for the recommended number of repetitions.
Average per rep (kg)*: 28.78
Average per rep (lbs)*: 63.45
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Stabilize Your Core: Engage your core muscles throughout the exercise to maintain proper form and prevent lower back strain.
- Controlled Movements: Avoid using momentum. Lift and lower the dumbbells in a controlled manner to maximize muscle engagement and minimize risks of injury.
- Avoid Locking Elbows: When you reach the top of the press, do not lock your elbows. Keeping a slight bend protects your joints and keeps tension on the muscles.
- Breathing Technique: Inhale as you lower the weights and exhale as you press them overhead. Proper breathing helps stabilize your core and improves performance.
- Elbow Position: Keep your elbows slightly in front of your body at the start and end of the movement. This not only provides proper shoulder alignment but also reduces stress on the joints.
- Seated Position: Ensure your back is firmly against the backrest and your feet are flat on the floor. This provides a strong, stable base and prevents unnecessary strain on your lower back.
- Correct Weight Selection: Use a weight that challenges you but allows you to maintain proper form throughout your set. Lifting too heavy can compromise your technique and lead to injury.
- Warm-Up Properly: Before starting your overhead press, perform a proper warm-up to get the blood flowing to your shoulder muscles and joints. This reduces the risk of injury and prepares your body for the lift.
- Shoulder Mobility: Ensure you have adequate shoulder mobility to prevent impingement. Incorporate stretches and mobility exercises into your routine if you feel tightness or discomfort.
- Mirror Use: If possible, perform this exercise in front of a mirror to monitor your form. This helps you maintain proper technique and make real-time corrections.
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- Chest fly on machine (seated)
- Chest
- Machine
- Strength
- Sets: 4
Chest fly on machine (seated)
- Primary muscle group: Chest
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Sit on the fly machine with your back pressed firmly against the back support. Grasp the levers positioned at shoulder height. Internally rotate your shoulders to align your wrists, elbows, and shoulders. Keep your elbows slightly bent throughout the exercise. Exhale as you push the levers together in front of you. Inhale and slowly reverse the motion until you feel a mild stretch in your chest or shoulders. Return to the starting position and repeat the exercise as necessary.
- Average per rep (kg)*: 39.77
- Average per rep (lbs)*: 87.68
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Adjust the Seat Height: Ensure that the seat is at the correct height so that the handles are at chest level. This will allow for the proper range of motion and optimal muscle engagement.
- Secure Your Back and Shoulders: Keep your back firmly against the backrest and your shoulders stabilized throughout the movement. This helps target your pectoral muscles more effectively while preventing strain on your shoulders.
- Grip Position: Use a comfortable, overhand grip. Your palms should be facing each other, and your wrists should be in a straight, neutral position to avoid unnecessary strain.
- Controlled Movement: Focus on slow and controlled movements both when bringing the handles together and when allowing them to return to the starting position. This maximizes muscle tension and effectiveness.
- Full Range of Motion: Ensure you are bringing the handles together fully until they almost touch. When returning, stretch until you feel a slight stretch in your chest but avoid overstretching to prevent injuries.
- Elbow Position: Keep a slight bend in your elbows throughout the exercise. This helps reduce joint strain and keeps the emphasis on your chest muscles.
- Breath Consistency: Exhale as you bring the handles together and inhale as you return to the starting position. Proper breathing aids in maintaining rhythm and supporting muscle engagement.
- Mind-Muscle Connection: Focus on squeezing your chest muscles as you bring the handles together. The better your mind-muscle connection, the more effective the exercise will be.
- Don't Overload: Start with a weight that allows you to perform the exercise with proper form. Overloading can compromise your technique and increase the risk of injury.
- Warm-up and Stretch: Ensure you warm up your chest muscles and do some light stretching beforehand to prepare your muscles and joints for the exercise.
Exercise overview
Exercise ID: 00307
Description: Sit on the fly machine with your back pressed firmly against the back support. Grasp the levers positioned at shoulder height. Internally rotate your shoulders to align your wrists, elbows, and shoulders. Keep your elbows slightly bent throughout the exercise. Exhale as you push the levers together in front of you. Inhale and slowly reverse the motion until you feel a mild stretch in your chest or shoulders. Return to the starting position and repeat the exercise as necessary.
Average per rep (kg)*: 39.77
Average per rep (lbs)*: 87.68
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Adjust the Seat Height: Ensure that the seat is at the correct height so that the handles are at chest level. This will allow for the proper range of motion and optimal muscle engagement.
- Secure Your Back and Shoulders: Keep your back firmly against the backrest and your shoulders stabilized throughout the movement. This helps target your pectoral muscles more effectively while preventing strain on your shoulders.
- Grip Position: Use a comfortable, overhand grip. Your palms should be facing each other, and your wrists should be in a straight, neutral position to avoid unnecessary strain.
- Controlled Movement: Focus on slow and controlled movements both when bringing the handles together and when allowing them to return to the starting position. This maximizes muscle tension and effectiveness.
- Full Range of Motion: Ensure you are bringing the handles together fully until they almost touch. When returning, stretch until you feel a slight stretch in your chest but avoid overstretching to prevent injuries.
- Elbow Position: Keep a slight bend in your elbows throughout the exercise. This helps reduce joint strain and keeps the emphasis on your chest muscles.
- Breath Consistency: Exhale as you bring the handles together and inhale as you return to the starting position. Proper breathing aids in maintaining rhythm and supporting muscle engagement.
- Mind-Muscle Connection: Focus on squeezing your chest muscles as you bring the handles together. The better your mind-muscle connection, the more effective the exercise will be.
- Don't Overload: Start with a weight that allows you to perform the exercise with proper form. Overloading can compromise your technique and increase the risk of injury.
- Warm-up and Stretch: Ensure you warm up your chest muscles and do some light stretching beforehand to prepare your muscles and joints for the exercise.
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- Lat pull down with double cable (neutral grip)
- Back
- Cable
- Strength
- Sets: 4
Lat pull down with double cable (neutral grip)
- Primary muscle group: Back
- Exercise type: Cable
- Exercise goal: Strength
- Sets: 4
- Description: Attach a stirrup (handle) to two high cable pulleys. Position a bench or chair midway between the two pulleys. Grasp a stirrup in each hand and sit directly under the pulleys, holding the stirrups using a neutral (aka parallel) grip (palms facing each other). Exhale as you pull the stirrups downward until your elbows are by your sides. Hold for a count of two, stick out your chest, and squeeze your back muscles. Inhale as you return the stirrups to the starting position, with your arms fully extended and shoulders stretched upward. Repeat.
- Average per rep (kg)*: 95.43
- Average per rep (lbs)*: 210.38
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Engage Your Core: Keep your core engaged throughout the exercise to maintain a stable torso and avoid excessive swinging or using momentum.
- Control the Movement: Focus on a controlled movement throughout the entire range of motion. Avoid allowing the weights to pull your arms back up too quickly. Controlling the eccentric (lifting) phase is just as important as the concentric (lowering) phase.
- Full Range of Motion: Aim to pull the cable grips down until they reach approximately shoulder level. Fully extend your arms at the top of the movement to engage the latissimus dorsi muscles properly.
- Neutral Grip Advantage: Utilizing a neutral grip-where your palms are facing each other-reduces the strain on your wrists and shoulders, making the exercise more comfortable and reducing the risk of injury.
- Shoulder Blade Retraction: Before you initiate the pull, retract your shoulder blades. This action better engages your upper back muscles and helps in maintaining proper form.
- Avoid Leaning Back: Maintain a slight backward lean but avoid excessive leaning as it can shift the focus from your lats to your lower back, increasing the risk of strain.
- Elbow Position: Focus on bringing your elbows down to your sides rather than thinking about pulling the handles. This can help ensure you are engaging your back muscles rather than relying too much on your arms.
- Breathing Pattern: Exhale as you pull the cables down and inhale as you allow the cables to return to the starting position. Proper breathing can improve performance and muscle engagement.
- Consistent Tempo: Maintain a consistent tempo throughout your reps to ensure muscle recruitment remains steady. Quick or jerky movements can lead to poor form and potential injury.
- Mind-Muscle Connection: Concentrate on feeling the lat muscles working during the exercise. This focus can enhance muscle activation and help you achieve better results.
Exercise overview
Exercise ID: 00187
Description: Attach a stirrup (handle) to two high cable pulleys. Position a bench or chair midway between the two pulleys. Grasp a stirrup in each hand and sit directly under the pulleys, holding the stirrups using a neutral (aka parallel) grip (palms facing each other). Exhale as you pull the stirrups downward until your elbows are by your sides. Hold for a count of two, stick out your chest, and squeeze your back muscles. Inhale as you return the stirrups to the starting position, with your arms fully extended and shoulders stretched upward. Repeat.
Average per rep (kg)*: 95.43
Average per rep (lbs)*: 210.38
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Engage Your Core: Keep your core engaged throughout the exercise to maintain a stable torso and avoid excessive swinging or using momentum.
- Control the Movement: Focus on a controlled movement throughout the entire range of motion. Avoid allowing the weights to pull your arms back up too quickly. Controlling the eccentric (lifting) phase is just as important as the concentric (lowering) phase.
- Full Range of Motion: Aim to pull the cable grips down until they reach approximately shoulder level. Fully extend your arms at the top of the movement to engage the latissimus dorsi muscles properly.
- Neutral Grip Advantage: Utilizing a neutral grip-where your palms are facing each other-reduces the strain on your wrists and shoulders, making the exercise more comfortable and reducing the risk of injury.
- Shoulder Blade Retraction: Before you initiate the pull, retract your shoulder blades. This action better engages your upper back muscles and helps in maintaining proper form.
- Avoid Leaning Back: Maintain a slight backward lean but avoid excessive leaning as it can shift the focus from your lats to your lower back, increasing the risk of strain.
- Elbow Position: Focus on bringing your elbows down to your sides rather than thinking about pulling the handles. This can help ensure you are engaging your back muscles rather than relying too much on your arms.
- Breathing Pattern: Exhale as you pull the cables down and inhale as you allow the cables to return to the starting position. Proper breathing can improve performance and muscle engagement.
- Consistent Tempo: Maintain a consistent tempo throughout your reps to ensure muscle recruitment remains steady. Quick or jerky movements can lead to poor form and potential injury.
- Mind-Muscle Connection: Concentrate on feeling the lat muscles working during the exercise. This focus can enhance muscle activation and help you achieve better results.
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- Lateral raise with dumbbells
- Shoulders
- Dumbbell
- Strength
- Sets: 4
Lateral raise with dumbbells
- Primary muscle group: Shoulders
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 14.82
- Average per rep (lbs)*: 32.66
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Form: Keep a slight bend in your elbows to reduce the strain on your elbow joints. This will help maintain tension in your shoulder muscles.
- Neutral Wrist Position: Keep your wrists in a neutral position-avoid letting them bend forward or backward. This helps to protect your wrists and ensure that the focus remains on your shoulders.
- Controlled Movement: Lift and lower the dumbbells slowly and with control. Avoid using momentum to lift the weights, which can reduce the effectiveness of the exercise and increase the risk of injury.
- Limit Range of Motion: Raise your arms to shoulder height or just slightly above. Going too high can engage other muscles like the traps and reduce the focus on your deltoids.
- Light Weight, High Reps: Use a lighter weight to start with and aim for higher repetitions. This helps to engage the shoulder muscles more effectively and reduces the risk of injury.
- Body Position: Keep your back straight and your core engaged throughout the movement to maintain stability and avoid using your lower back to lift the weights.
- Breathing Technique: Exhale as you lift the weights and inhale as you lower them. Proper breathing can help you maintain your form and keep your movements controlled.
- Steady Feet: Keep your feet shoulder-width apart and avoid shifting your weight or moving your feet during the exercise. This stable base will help you perform the exercise with better control.
- Avoid Overreach: Ensure that you are lifting the weights to the side, not forward or backward, to target the lateral deltoid effectively.
- Rest and Recovery: Allow your muscles time to recover between sets to prevent overtraining and potential injury.
Exercise overview
Exercise ID: 00196
Description: Stand upright and hold a dumbbell in each hand with the dumbbells hanging down by your sides. Keep your elbows slightly bent during the whole exercise. Exhale as you raise both arms to the sides until your arms form one line with your shoulders.Inhale and lower the dumbbells into the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 14.82
Average per rep (lbs)*: 32.66
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Form: Keep a slight bend in your elbows to reduce the strain on your elbow joints. This will help maintain tension in your shoulder muscles.
- Neutral Wrist Position: Keep your wrists in a neutral position-avoid letting them bend forward or backward. This helps to protect your wrists and ensure that the focus remains on your shoulders.
- Controlled Movement: Lift and lower the dumbbells slowly and with control. Avoid using momentum to lift the weights, which can reduce the effectiveness of the exercise and increase the risk of injury.
- Limit Range of Motion: Raise your arms to shoulder height or just slightly above. Going too high can engage other muscles like the traps and reduce the focus on your deltoids.
- Light Weight, High Reps: Use a lighter weight to start with and aim for higher repetitions. This helps to engage the shoulder muscles more effectively and reduces the risk of injury.
- Body Position: Keep your back straight and your core engaged throughout the movement to maintain stability and avoid using your lower back to lift the weights.
- Breathing Technique: Exhale as you lift the weights and inhale as you lower them. Proper breathing can help you maintain your form and keep your movements controlled.
- Steady Feet: Keep your feet shoulder-width apart and avoid shifting your weight or moving your feet during the exercise. This stable base will help you perform the exercise with better control.
- Avoid Overreach: Ensure that you are lifting the weights to the side, not forward or backward, to target the lateral deltoid effectively.
- Rest and Recovery: Allow your muscles time to recover between sets to prevent overtraining and potential injury.
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- Hammer curl with dumbbells
- Arms
- Dumbbell
- Strength
- Sets: 4
Hammer curl with dumbbells
- Primary muscle group: Arms
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Stand with your feet shoulder-width apart, holding a dumbbell in each hand using a neutral grip (palms facing in). Keep your elbows by your sides throughout the exercise. Exhale as you curl one dumbbell up towards your shoulder, contracting your biceps fully. Hold for two seconds and squeeze your biceps. Inhale as you slowly lower the dumbbell back to the starting position. Repeat the movement with your opposite arm. Keep alternating arms for the desired number of repetitions. Remember to breathe throughout the exercise and maintain proper form.
- Average per rep (kg)*: 24.07
- Average per rep (lbs)*: 53.07
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Posture: Stand tall with your chest up and shoulders back. This will help you engage the right muscles and avoid strain on your back.
- Elbow Position: Keep your elbows close to your torso throughout the movement. This isolates the biceps and forearms, ensuring effective muscle engagement.
- Controlled Movement: Avoid swinging the weights. Lift and lower the dumbbells in a controlled manner to maximize muscle tension and avoid injury.
- Avoid Using Momentum: Do not use your body to lift the weights. Instead, rely on your arm muscles to perform the curl. This ensures muscle growth and prevents cheating.
- Neutral Grip: Ensure you maintain a neutral grip (palms facing each other) at all times. This helps target the brachialis and brachioradialis more effectively.
- Breathing Technique: Inhale as you lower the dumbbells and exhale as you lift them. Proper breathing can enhance performance and keep you focused.
- Full Range of Motion: Make sure to fully extend your arms at the bottom of the movement and fully contract at the top. This ensures complete muscle activation.
- Consistent Speed: Maintain a consistent speed while lifting and lowering the weights. This helps in building muscle endurance and strength.
- Mind-Muscle Connection: Focus on feeling your biceps and forearms working during every rep. This can enhance muscle engagement and growth.
- Avoid Overweight: Choose a weight that allows you to perform the exercise with correct form. Overloading can lead to improper execution and potential injury.
Exercise overview
Exercise ID: 00118
Description: Stand with your feet shoulder-width apart, holding a dumbbell in each hand using a neutral grip (palms facing in). Keep your elbows by your sides throughout the exercise. Exhale as you curl one dumbbell up towards your shoulder, contracting your biceps fully. Hold for two seconds and squeeze your biceps. Inhale as you slowly lower the dumbbell back to the starting position. Repeat the movement with your opposite arm. Keep alternating arms for the desired number of repetitions. Remember to breathe throughout the exercise and maintain proper form.
Average per rep (kg)*: 24.07
Average per rep (lbs)*: 53.07
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Posture: Stand tall with your chest up and shoulders back. This will help you engage the right muscles and avoid strain on your back.
- Elbow Position: Keep your elbows close to your torso throughout the movement. This isolates the biceps and forearms, ensuring effective muscle engagement.
- Controlled Movement: Avoid swinging the weights. Lift and lower the dumbbells in a controlled manner to maximize muscle tension and avoid injury.
- Avoid Using Momentum: Do not use your body to lift the weights. Instead, rely on your arm muscles to perform the curl. This ensures muscle growth and prevents cheating.
- Neutral Grip: Ensure you maintain a neutral grip (palms facing each other) at all times. This helps target the brachialis and brachioradialis more effectively.
- Breathing Technique: Inhale as you lower the dumbbells and exhale as you lift them. Proper breathing can enhance performance and keep you focused.
- Full Range of Motion: Make sure to fully extend your arms at the bottom of the movement and fully contract at the top. This ensures complete muscle activation.
- Consistent Speed: Maintain a consistent speed while lifting and lowering the weights. This helps in building muscle endurance and strength.
- Mind-Muscle Connection: Focus on feeling your biceps and forearms working during every rep. This can enhance muscle engagement and growth.
- Avoid Overweight: Choose a weight that allows you to perform the exercise with correct form. Overloading can lead to improper execution and potential injury.
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Day 2: Extreme Split - Lower Body Part 1
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- Squat with barbell
- Legs
- Barbell
- Strength
- Sets: 6
Squat with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 6
- Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 55.73
- Average per rep (lbs)*: 122.87
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
Exercise overview
Exercise ID: 00441
Description: Load a barbell on a rack at upper-chest level. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Hands are slightly wider than shoulder-width apart. Dismount the barbell and step backward. Your feet should be shoulder-width apart and must slightly point outwards. Inhale as you squat down by simultaneously pushing the hips back and bending your knees and hips to lower the torso. Keep your torso upright, and descend at least until your knees are bent at a 90-degree angle. Be careful that your knees do not extend beyond an imaginary line drawn vertically upward from your toes. Instead, push your butt backwards to avoid this. Exhale as you push your body back up to the starting position, still keeping your torso upright. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 55.73
Average per rep (lbs)*: 122.87
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Warm-Up Thoroughly: Always start with a comprehensive warm-up to prepare your muscles and joints. This can include dynamic stretches and light cardio to get your blood flowing.
- Head Position: Keep your head facing forward and eyes fixed on a point in front of you. This helps maintain balance and keeps your spine aligned.
- Chest Up: Ensure your chest is up and your back is neutral throughout the movement. Avoid rounding your back to prevent spinal injuries.
- Hips and Knees: Your hips should move back and down, with your knees tracking over your toes, not caving inward.
- Grip Width: Hold the barbell with a grip that is slightly wider than shoulder-width.
- Bar Placement: Place the barbell securely on the trapezius muscles (high-bar squat) or the rear deltoids (low-bar squat).
- Foot Placement: Position your feet shoulder-width apart or slightly wider, with your toes pointed slightly outward.
- Inhale: Take a deep breath in before descending.
- Exhale: Breathe out as you press back up to the starting position. Effective breathing stabilizes your core and provides power for the lift.
- Depth of Squat: Aim to lower yourself until your thighs are parallel to the ground or slightly below, depending on your flexibility and strength. Perfect your form before attempting deeper squats.
- Core Engagement: Keep your core muscles engaged throughout the movement to provide stability and protect your lower back.
- Progress Gradually: Start with lighter weights to perfect your form before gradually increasing the load. Prioritize technique over heavy lifting to avoid injuries.
- Use Safety Measures: If you’re lifting heavy, ensure you use a squat rack with safety bars set at an appropriate height. Don’t hesitate to ask for a spotter if needed.
- Mind-Muscle Connection: Focus on the muscles you are working, particularly the quadriceps, hamstrings, and glutes. This increases activation and effectiveness of the exercise.
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- Deadlift with barbell
- Legs
- Barbell
- Strength
- Sets: 5
Deadlift with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 5
- Description: Setup: Stand with your feet hip-width apart under the barbell. The bar should be positioned halfway over your feet when you look down. Grip: Bend down and grasp the barbell with a shoulder-width grip. Prepare: Take a deep breath, ensuring your torso is upright and your back and arms are straight. Lift: Stand up by driving with your legs, pulling the bar up the front of your legs. Top Position: At the top of the lift, squeeze your glutes, pull your shoulders back, and exhale. Lower:*Push your butt backward and lower the bar down the front of your legs, keeping your back straight. Finish: Once the bar passes your knees, bend your knees and place the bar back on the floor. Repeat as needed.
- Average per rep (kg)*: 61.79
- Average per rep (lbs)*: 136.23
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Engage Your Core: Always keep your core muscles tight to support your spine and maintain good form throughout the lift.
- Proper Foot Placement: Position your feet hip-width apart with your toes slightly pointing outwards. Make sure the barbell is over the middle of your feet.
- Grip Tightness: Use a strong overhand grip. If the weight is heavy, consider using a mixed grip (one hand overhand, one hand underhand) or using lifting straps.
- Hip Hinge: Focus on hinging at the hips rather than squatting down. Your hips should move back, maintaining a slight bend in your knees.
- Neutral Spine: Keep your spine in a neutral position. Avoid rounding or excessively arching your back to prevent injury.
- Shoulders: Keep your shoulders slightly in front of the bar at the beginning of the lift and ensure they are not hunched forward.
- Bar Path: The barbell should travel in a straight line. Keep it as close to your body as possible, almost grazing your shins and thighs.
- Lift with Your Legs: Initiate the lift by driving through your heels and extending your knees and hips simultaneously. Avoid lifting solely with your lower back.
- Lockout Position: At the top of the lift, stand tall with your chest up, shoulders back, and your hips fully extended.
- Controlled Descent: Lower the barbell back down with control, maintaining the same form as the ascent. Don't just drop the bar.
- Breathing: Inhale deeply before lifting to brace your core, and exhale after passing the most challenging part of the lift.
- Avoid Overloading: Start with manageable weights and focus on mastering your form before gradually increasing the load.
Exercise overview
Exercise ID: 00444
Description: Setup: Stand with your feet hip-width apart under the barbell. The bar should be positioned halfway over your feet when you look down. Grip: Bend down and grasp the barbell with a shoulder-width grip. Prepare: Take a deep breath, ensuring your torso is upright and your back and arms are straight. Lift: Stand up by driving with your legs, pulling the bar up the front of your legs. Top Position: At the top of the lift, squeeze your glutes, pull your shoulders back, and exhale. Lower:*Push your butt backward and lower the bar down the front of your legs, keeping your back straight. Finish: Once the bar passes your knees, bend your knees and place the bar back on the floor. Repeat as needed.
Average per rep (kg)*: 61.79
Average per rep (lbs)*: 136.23
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Engage Your Core: Always keep your core muscles tight to support your spine and maintain good form throughout the lift.
- Proper Foot Placement: Position your feet hip-width apart with your toes slightly pointing outwards. Make sure the barbell is over the middle of your feet.
- Grip Tightness: Use a strong overhand grip. If the weight is heavy, consider using a mixed grip (one hand overhand, one hand underhand) or using lifting straps.
- Hip Hinge: Focus on hinging at the hips rather than squatting down. Your hips should move back, maintaining a slight bend in your knees.
- Neutral Spine: Keep your spine in a neutral position. Avoid rounding or excessively arching your back to prevent injury.
- Shoulders: Keep your shoulders slightly in front of the bar at the beginning of the lift and ensure they are not hunched forward.
- Bar Path: The barbell should travel in a straight line. Keep it as close to your body as possible, almost grazing your shins and thighs.
- Lift with Your Legs: Initiate the lift by driving through your heels and extending your knees and hips simultaneously. Avoid lifting solely with your lower back.
- Lockout Position: At the top of the lift, stand tall with your chest up, shoulders back, and your hips fully extended.
- Controlled Descent: Lower the barbell back down with control, maintaining the same form as the ascent. Don't just drop the bar.
- Breathing: Inhale deeply before lifting to brace your core, and exhale after passing the most challenging part of the lift.
- Avoid Overloading: Start with manageable weights and focus on mastering your form before gradually increasing the load.
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- Standing calf raise on machine
- Legs
- Machine
- Strength
- Sets: 4
Standing calf raise on machine
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Stand on the calf raise machine with the levers resting on your shoulders. Position the balls of your feet on the platform, with the arches and heels of your feet extending off the platform. Grasp the handles for support. Exhale as you raise your heels by using your calf muscles and push the shoulder levers up as far as possible. Hold in this position for one second. Inhale as you lower the levers until you feel a slight stretch in your calves. Keep your body straight during the whole motion. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 56.18
- Average per rep (lbs)*: 123.85
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Full Range of Motion: Ensure you achieve a full range of motion by lowering your heels as far as possible and then extending fully onto your toes. This will maximize muscle engagement and effectiveness.
- Controlled Movement: Focus on controlled movements rather than bouncing. Keep the motion slow and deliberate to engage the calf muscles completely and avoid injury.
- Proper Foot Positioning: Position your feet parallel and shoulder-width apart on the platform. This helps distribute the weight evenly and targets the calves effectively.
- Engage Your Core: Maintain a tight core throughout the exercise. This stabilization helps prevent any unnecessary strain on your lower back and improves balance.
- Focus on the Contraction: At the top of the movement, pause for a moment to really squeeze and feel the contraction in your calves.
- Breathing Technique: Breathe in as you lower your heels and breathe out as you raise them. Proper breathing ensures you remain in control and improves endurance.
- Gradually Increase Weight: Start with a manageable weight and gradually increase it as your strength improves. Overloading too soon can lead to improper form and potential injury.
- Heel Position Variety: For varied stimulation, try altering your foot position occasionally-by turning your toes slightly inward or outward. This can help target different parts of the calf muscle.
- Minimal Upper Body Movement: Keep your upper body relatively still and avoid using it to lift the weight. The movement should be driven by your calves.
- Focus on Posture: Maintain an upright posture by keeping your shoulders back and chest out. Avoid leaning forward or backward, which can put unnecessary strain on your back.
- Progressive Challenges: To progress, you can add static holds at the top of the movement or slow down the eccentric (lowering) phase of the exercise to increase the challenge.
Exercise overview
Exercise ID: 00366
Description: Stand on the calf raise machine with the levers resting on your shoulders. Position the balls of your feet on the platform, with the arches and heels of your feet extending off the platform. Grasp the handles for support. Exhale as you raise your heels by using your calf muscles and push the shoulder levers up as far as possible. Hold in this position for one second. Inhale as you lower the levers until you feel a slight stretch in your calves. Keep your body straight during the whole motion. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 56.18
Average per rep (lbs)*: 123.85
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Full Range of Motion: Ensure you achieve a full range of motion by lowering your heels as far as possible and then extending fully onto your toes. This will maximize muscle engagement and effectiveness.
- Controlled Movement: Focus on controlled movements rather than bouncing. Keep the motion slow and deliberate to engage the calf muscles completely and avoid injury.
- Proper Foot Positioning: Position your feet parallel and shoulder-width apart on the platform. This helps distribute the weight evenly and targets the calves effectively.
- Engage Your Core: Maintain a tight core throughout the exercise. This stabilization helps prevent any unnecessary strain on your lower back and improves balance.
- Focus on the Contraction: At the top of the movement, pause for a moment to really squeeze and feel the contraction in your calves.
- Breathing Technique: Breathe in as you lower your heels and breathe out as you raise them. Proper breathing ensures you remain in control and improves endurance.
- Gradually Increase Weight: Start with a manageable weight and gradually increase it as your strength improves. Overloading too soon can lead to improper form and potential injury.
- Heel Position Variety: For varied stimulation, try altering your foot position occasionally-by turning your toes slightly inward or outward. This can help target different parts of the calf muscle.
- Minimal Upper Body Movement: Keep your upper body relatively still and avoid using it to lift the weight. The movement should be driven by your calves.
- Focus on Posture: Maintain an upright posture by keeping your shoulders back and chest out. Avoid leaning forward or backward, which can put unnecessary strain on your back.
- Progressive Challenges: To progress, you can add static holds at the top of the movement or slow down the eccentric (lowering) phase of the exercise to increase the challenge.
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- Seated crunch on machine
- Core
- Machine
- Strength
- Sets: 4
Seated crunch on machine
- Primary muscle group: Core
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Sit in the ab machine with your back resting against the back support and your chest against the padded lever. Hook your feet under the foot pads. Grasp the handles for support. Exhale and push the padded lever down with your chest by flexing your waist, keeping your hips fixed. Hold for a count of two. Inhale as you return the padded lever to the starting position in a controlled manner by extending your waist. Relax your waist before repeating
- Average reps per set*: 18.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Proper Setup: Ensure that the seat and chest pad are adjusted to fit your body. This alignment helps in engaging the core muscles correctly and avoids unnecessary strain.
- Controlled Movements: Perform the crunch in a slow, controlled manner. Avoid using momentum to ensure that your abs are doing the work. This helps in maximizing the muscle engagement and effectiveness of the exercise.
- Breathing: Exhale as you crunch forward, squeezing your abs tightly, and inhale as you return to the starting position. Proper breathing ensures optimal performance and prevents fatigue.
- Avoid Excess Weight: Start with a moderate weight that allows you to complete your reps with good form. Using too much weight can lead to improper form and increase the risk of injury.
- Consistent Tension: Focus on maintaining constant tension in your abdominal muscles throughout the movement. Don’t let the weight plates rest at any point during the exercise to keep the muscles engaged.
- Range of Motion: Do not overextend your back during the movement. Keep the range of motion controlled to target the abs effectively without putting stress on the lower back.
- Foot Position: Keep your feet flat and firmly planted on the footrests. This stabilizes your body and helps maintain focus on your abdominal muscles.
- Engage Core: Before you begin to crunch, engage your core by pulling your belly button towards your spine. This activation helps in maximizing the effectiveness of the crunch.
- Regular Form Checks: Periodically check your form in a mirror or ask a spotter for feedback. Maintaining proper form is crucial for getting the most out of the exercise and preventing injuries.
- Progressive Overload: Gradually increase the resistance over time as your abdominal strength improves. This principle of progressive overload ensures continuous development of your core muscles.
Exercise overview
Exercise ID: 00309
Description: Sit in the ab machine with your back resting against the back support and your chest against the padded lever. Hook your feet under the foot pads. Grasp the handles for support. Exhale and push the padded lever down with your chest by flexing your waist, keeping your hips fixed. Hold for a count of two. Inhale as you return the padded lever to the starting position in a controlled manner by extending your waist. Relax your waist before repeating
Average reps per set*: 18.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Proper Setup: Ensure that the seat and chest pad are adjusted to fit your body. This alignment helps in engaging the core muscles correctly and avoids unnecessary strain.
- Controlled Movements: Perform the crunch in a slow, controlled manner. Avoid using momentum to ensure that your abs are doing the work. This helps in maximizing the muscle engagement and effectiveness of the exercise.
- Breathing: Exhale as you crunch forward, squeezing your abs tightly, and inhale as you return to the starting position. Proper breathing ensures optimal performance and prevents fatigue.
- Avoid Excess Weight: Start with a moderate weight that allows you to complete your reps with good form. Using too much weight can lead to improper form and increase the risk of injury.
- Consistent Tension: Focus on maintaining constant tension in your abdominal muscles throughout the movement. Don’t let the weight plates rest at any point during the exercise to keep the muscles engaged.
- Range of Motion: Do not overextend your back during the movement. Keep the range of motion controlled to target the abs effectively without putting stress on the lower back.
- Foot Position: Keep your feet flat and firmly planted on the footrests. This stabilizes your body and helps maintain focus on your abdominal muscles.
- Engage Core: Before you begin to crunch, engage your core by pulling your belly button towards your spine. This activation helps in maximizing the effectiveness of the crunch.
- Regular Form Checks: Periodically check your form in a mirror or ask a spotter for feedback. Maintaining proper form is crucial for getting the most out of the exercise and preventing injuries.
- Progressive Overload: Gradually increase the resistance over time as your abdominal strength improves. This principle of progressive overload ensures continuous development of your core muscles.
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Day 3: Extreme Split - Upper Body Part 2
OPEN IN APP-
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- Pull up front
- Back
- Bodyweight
- Strength
- Sets: 4
Pull up front
- Primary muscle group: Back
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- Description: Grasp the bar with a slightly wider than shoulder-width pronated grip. Hang with your arms and shoulders fully stretched. Your feet must not touch the ground. Exhale as you pull your whole body up until your chin rises above the bar. Hold for one second. Inhale as you lower your body until your arms and shoulders are fully stretched and you have reached your starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average reps per set*: 7.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Engage Your Core: Keep your core tight and engaged throughout the exercise to maintain stability and improve form.
- Full Range of Motion: Aim to bring your chin above the bar and lower yourself until your arms are fully extended. This ensures that you are working your muscles through their entire range.
- Controlled Movements: Avoid swinging or using momentum. Focus on smooth, controlled movements to maximize engagement of your back and arm muscles.
- Grip Width: Experiment with different grip widths to target various parts of your back. A wider grip places more emphasis on your lats, while a narrower grip can engage your biceps more.
- Breath Control: Exhale as you pull yourself up and inhale as you lower yourself. Proper breathing can help you maintain rhythm and reduce fatigue.
- Progressive Overload: Increase difficulty gradually. Once you can perform multiple pull-ups with good form, add weight using a dip belt or weighted vest to continue challenging your muscles.
- Warm-Up Properly: Engage in a thorough warm-up that includes shoulder mobility exercises to prepare your joints and muscles for the workout.
- Use Assisted Variations: If you are unable to perform bodyweight pull-ups, use resistance bands or an assisted pull-up machine to build strength progressively.
- Focus on Muscle Activation: Concentrate on using your back muscles, not just your arms. Visualize your shoulder blades coming together as you lift.
- Include Eccentric Training: Lower yourself as slowly as you can. The eccentric (lowering) phase helps to build strength and muscle.
Exercise overview
Exercise ID: 00440
Description: Grasp the bar with a slightly wider than shoulder-width pronated grip. Hang with your arms and shoulders fully stretched. Your feet must not touch the ground. Exhale as you pull your whole body up until your chin rises above the bar. Hold for one second. Inhale as you lower your body until your arms and shoulders are fully stretched and you have reached your starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average reps per set*: 7.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Engage Your Core: Keep your core tight and engaged throughout the exercise to maintain stability and improve form.
- Full Range of Motion: Aim to bring your chin above the bar and lower yourself until your arms are fully extended. This ensures that you are working your muscles through their entire range.
- Controlled Movements: Avoid swinging or using momentum. Focus on smooth, controlled movements to maximize engagement of your back and arm muscles.
- Grip Width: Experiment with different grip widths to target various parts of your back. A wider grip places more emphasis on your lats, while a narrower grip can engage your biceps more.
- Breath Control: Exhale as you pull yourself up and inhale as you lower yourself. Proper breathing can help you maintain rhythm and reduce fatigue.
- Progressive Overload: Increase difficulty gradually. Once you can perform multiple pull-ups with good form, add weight using a dip belt or weighted vest to continue challenging your muscles.
- Warm-Up Properly: Engage in a thorough warm-up that includes shoulder mobility exercises to prepare your joints and muscles for the workout.
- Use Assisted Variations: If you are unable to perform bodyweight pull-ups, use resistance bands or an assisted pull-up machine to build strength progressively.
- Focus on Muscle Activation: Concentrate on using your back muscles, not just your arms. Visualize your shoulder blades coming together as you lift.
- Include Eccentric Training: Lower yourself as slowly as you can. The eccentric (lowering) phase helps to build strength and muscle.
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- Bench press with dumbbells (inclined)
- Chest
- Dumbbell
- Strength
- Sets: 4
Bench press with dumbbells (inclined)
- Primary muscle group: Chest
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 37.98
- Average per rep (lbs)*: 83.74
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Consistent Angles: Ensure the bench is set at a 30-degree to 45-degree angle. This helps target the upper chest while minimizing strain on the shoulders.
- Controlled Movement: Lower the dumbbells slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid letting the weights drop quickly.
- Elbow Positioning: Keep your elbows at a 45-degree angle to your body. This helps protect your shoulder joints and place more emphasis on the pectoral muscles.
- Wrist Alignment: Make sure your wrists remain straight throughout the movement, not letting them tilt backward. This will prevent unnecessary strain on your wrists.
- Breathing Technique: Exhale as you press the dumbbells upward and inhale as you lower them. Proper breathing can help maintain performance and stability.
- Range of Motion: Lower the dumbbells until they are level with your chest or slightly below. This ensures a full range of motion and better muscle recruitment.
- Spotter Availability: If you're lifting heavy weights, having a spotter can provide an added layer of safety and help you complete extra reps when you're close to failure.
- Weight Selection: Use weights that are challenging but allow you to perform the exercise with proper form. Gradually increase the weight as your strength improves.
- Focus on Upper Pecs: Imagine squeezing the upper part of your chest as you press the weights upward. This mental cue can improve muscle activation.
- Balanced Muscle Development: Ensure other parts of the chest are not neglected by incorporating different angles and variations in your chest workout routine.
- Maintain a Firm Grip: Grip the dumbbells firmly but not too tightly. A firm grip ensures stability without causing unnecessary tension in the forearms.
Exercise overview
Exercise ID: 00144
Description: Hold a dumbbell in each hand, sit on a bench inclined at a 45 degrees angle and rest one dumbbell on each knee. While you lie back on the bench, kick each dumbbell up into position resting on your chest, one at a time. Position the dumbbells to the sides of your chest and place your feet firmly on the ground. Exhale as you press the dumbbells upward and inward until your arms are almost fully extended and the dumbbells nearly touch above the center of your face. Inhale as you slowly lower the dumbbells back to the starting position. For an extra pump, lower the dumbbells beyond the starting position until you feel a slight stretch in your chest. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 37.98
Average per rep (lbs)*: 83.74
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Consistent Angles: Ensure the bench is set at a 30-degree to 45-degree angle. This helps target the upper chest while minimizing strain on the shoulders.
- Controlled Movement: Lower the dumbbells slowly and with control to maximize muscle engagement and reduce the risk of injury. Avoid letting the weights drop quickly.
- Elbow Positioning: Keep your elbows at a 45-degree angle to your body. This helps protect your shoulder joints and place more emphasis on the pectoral muscles.
- Wrist Alignment: Make sure your wrists remain straight throughout the movement, not letting them tilt backward. This will prevent unnecessary strain on your wrists.
- Breathing Technique: Exhale as you press the dumbbells upward and inhale as you lower them. Proper breathing can help maintain performance and stability.
- Range of Motion: Lower the dumbbells until they are level with your chest or slightly below. This ensures a full range of motion and better muscle recruitment.
- Spotter Availability: If you're lifting heavy weights, having a spotter can provide an added layer of safety and help you complete extra reps when you're close to failure.
- Weight Selection: Use weights that are challenging but allow you to perform the exercise with proper form. Gradually increase the weight as your strength improves.
- Focus on Upper Pecs: Imagine squeezing the upper part of your chest as you press the weights upward. This mental cue can improve muscle activation.
- Balanced Muscle Development: Ensure other parts of the chest are not neglected by incorporating different angles and variations in your chest workout routine.
- Maintain a Firm Grip: Grip the dumbbells firmly but not too tightly. A firm grip ensures stability without causing unnecessary tension in the forearms.
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- Overhead press or military press with barbell
- Shoulders
- Barbell
- Strength
- Sets: 4
Overhead press or military press with barbell
- Primary muscle group: Shoulders
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Set up a barbell on a squat rack at chest height. Select appropriate weights. Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart. Slightly bend your knees and position the barbell on your collarbone. Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart. Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head. Lower the barbell to your collarbone slowly while inhaling. Press the barbell back up to the starting position as you exhale. Repeat for the recommended number of repetitions.
- Average per rep (kg)*: 32.45
- Average per rep (lbs)*: 71.54
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Engage Your Core: Tighten your core muscles throughout the movement to maintain stability and support your lower back. This prevents excessive arching and potential injury.
- Grip Width: Ensure your grip is slightly wider than shoulder-width. This helps in better activation of the shoulder muscles and improves the range of motion.
- Wrist Alignment: Keep your wrists straight and in line with your forearms to avoid unnecessary strain and reduce the risk of injury.
- Head Position: As you press the bar upwards, slightly tuck your chin to allow the bar to move in a straight line. Once past your head, you can bring your head back to a neutral position.
- Elbow Position: Your elbows should be tucked slightly forward in the starting position and remain under the bar throughout the movement. This helps engage the correct muscles and ensures a more efficient lift.
- Breathing Technique: Inhale before you begin the lift and exhale as you press the bar upward. This can help you maintain stability and generate more power.
- Foot Position: Stand with your feet shoulder-width apart to provide a solid base of support. Keep your knees slightly bent to absorb any shocks and prevent locking out.
- Control the Descent: Do not let the bar drop quickly. Control the weight on the way down to engage the muscles fully and prevent injury.
- Focus on Form, Not Weight: Prioritize proper form over lifting heavier weights. Using bad form can lead to injuries and diminish the effectiveness of the exercise.
- Shoulder Warm-up: Make sure to warm up your shoulders thoroughly before performing the overhead press to reduce the risk of injury. Dynamic stretches or light resistance band work can be very effective.
Exercise overview
Exercise ID: 00447
Description: Set up a barbell on a squat rack at chest height. Select appropriate weights. Stand under the bar and grasp it with a pronated grip, wider than shoulder-width apart. Slightly bend your knees and position the barbell on your collarbone. Lift the barbell to rest on your chest, then step back and position your feet shoulder-width apart. Press the barbell overhead by extending your arms until they are locked, with the bar slightly in front of your head. Lower the barbell to your collarbone slowly while inhaling. Press the barbell back up to the starting position as you exhale. Repeat for the recommended number of repetitions.
Average per rep (kg)*: 32.45
Average per rep (lbs)*: 71.54
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Engage Your Core: Tighten your core muscles throughout the movement to maintain stability and support your lower back. This prevents excessive arching and potential injury.
- Grip Width: Ensure your grip is slightly wider than shoulder-width. This helps in better activation of the shoulder muscles and improves the range of motion.
- Wrist Alignment: Keep your wrists straight and in line with your forearms to avoid unnecessary strain and reduce the risk of injury.
- Head Position: As you press the bar upwards, slightly tuck your chin to allow the bar to move in a straight line. Once past your head, you can bring your head back to a neutral position.
- Elbow Position: Your elbows should be tucked slightly forward in the starting position and remain under the bar throughout the movement. This helps engage the correct muscles and ensures a more efficient lift.
- Breathing Technique: Inhale before you begin the lift and exhale as you press the bar upward. This can help you maintain stability and generate more power.
- Foot Position: Stand with your feet shoulder-width apart to provide a solid base of support. Keep your knees slightly bent to absorb any shocks and prevent locking out.
- Control the Descent: Do not let the bar drop quickly. Control the weight on the way down to engage the muscles fully and prevent injury.
- Focus on Form, Not Weight: Prioritize proper form over lifting heavier weights. Using bad form can lead to injuries and diminish the effectiveness of the exercise.
- Shoulder Warm-up: Make sure to warm up your shoulders thoroughly before performing the overhead press to reduce the risk of injury. Dynamic stretches or light resistance band work can be very effective.
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- Chest press on machine
- Chest
- Machine
- Strength
- Sets: 4
Chest press on machine
- Primary muscle group: Chest
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Adjust the seat of the chest press machine so that the handles are at your chest height. Sit down with your back pressed firmly against the backrest. Grasp the handles with an overhand grip. Plant your feet firmly on the ground to stabilize your body. Exhale as you press the handles outwards until your arms are fully extended. Inhale as you slowly bring the handles back to the starting position until you feel a slight stretch in your chest. Repeat the motion for the desired number of repetitions.
- Average per rep (kg)*: 40.39
- Average per rep (lbs)*: 89.05
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Adjust the Seat Height: Make sure the seat is adjusted so that the handles of the machine align with the middle of your chest. This positioning helps target the chest muscles more effectively.
- Proper Hand Placement: Grip the handles with your palms facing forward and thumbs wrapped around the handles. Ensure your wrists remain straight to avoid strain or injury.
- Chest Engagement: As you press the handles forward, focus on activating your chest muscles. Avoid letting your shoulders and triceps take over the movement.
- Control the Movement: Use a slow and controlled motion throughout the exercise. Avoid jerking or using momentum, as this reduces the effectiveness and can increase the risk of injury.
- Full Range of Motion: Push the handles out until your arms are almost fully extended but not locked out. Return to the starting position slowly, allowing a full stretch of the pecs. This full range of motion ensures maximum engagement and muscle development.
- Breathe Properly: Exhale as you press the weight forward and inhale as you bring the handles back to the starting position. Proper breathing supports better performance and muscle oxygenation.
- Keep Your Back and Shoulders Supported: Sit back with your spine firmly against the back pad and keep your shoulders down and back throughout the exercise. This posture helps to isolate the chest muscles and prevents shoulder strain.
- Start with Appropriate Weight: Begin with a weight that allows you to perform the exercise with proper form. Gradually increase the weight as your strength improves, avoiding overloading which can compromise technique and increase injury risk.
- Consistent Tempo: Maintain a consistent tempo throughout your sets. A good guideline is to push for 1-2 seconds and take 2-3 seconds to return to the starting position.
- Warm-Up Beforehand: Ensure you warm up your chest muscles with some light cardio and dynamic stretches before starting the machine chest press. This prepares your muscles for the workout and reduces the likelihood of injury.
Exercise overview
Exercise ID: 00056
Description: Adjust the seat of the chest press machine so that the handles are at your chest height. Sit down with your back pressed firmly against the backrest. Grasp the handles with an overhand grip. Plant your feet firmly on the ground to stabilize your body. Exhale as you press the handles outwards until your arms are fully extended. Inhale as you slowly bring the handles back to the starting position until you feel a slight stretch in your chest. Repeat the motion for the desired number of repetitions.
Average per rep (kg)*: 40.39
Average per rep (lbs)*: 89.05
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Adjust the Seat Height: Make sure the seat is adjusted so that the handles of the machine align with the middle of your chest. This positioning helps target the chest muscles more effectively.
- Proper Hand Placement: Grip the handles with your palms facing forward and thumbs wrapped around the handles. Ensure your wrists remain straight to avoid strain or injury.
- Chest Engagement: As you press the handles forward, focus on activating your chest muscles. Avoid letting your shoulders and triceps take over the movement.
- Control the Movement: Use a slow and controlled motion throughout the exercise. Avoid jerking or using momentum, as this reduces the effectiveness and can increase the risk of injury.
- Full Range of Motion: Push the handles out until your arms are almost fully extended but not locked out. Return to the starting position slowly, allowing a full stretch of the pecs. This full range of motion ensures maximum engagement and muscle development.
- Breathe Properly: Exhale as you press the weight forward and inhale as you bring the handles back to the starting position. Proper breathing supports better performance and muscle oxygenation.
- Keep Your Back and Shoulders Supported: Sit back with your spine firmly against the back pad and keep your shoulders down and back throughout the exercise. This posture helps to isolate the chest muscles and prevents shoulder strain.
- Start with Appropriate Weight: Begin with a weight that allows you to perform the exercise with proper form. Gradually increase the weight as your strength improves, avoiding overloading which can compromise technique and increase injury risk.
- Consistent Tempo: Maintain a consistent tempo throughout your sets. A good guideline is to push for 1-2 seconds and take 2-3 seconds to return to the starting position.
- Warm-Up Beforehand: Ensure you warm up your chest muscles with some light cardio and dynamic stretches before starting the machine chest press. This prepares your muscles for the workout and reduces the likelihood of injury.
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- Chest dip
- Chest
- Bodyweight
- Strength
- Sets: 4
Chest dip
- Primary muscle group: Chest
- Exercise type: Bodyweight
- Exercise goal: Strength
- Sets: 4
- Description: Stand between the shoulder-width dip bars and grasp each bar firmly, straightening your arms to lift your legs off the ground. Keep your body upright. Keeping your elbows tucked in close to your body, begin to inhale and slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders. Exhale as you push your body back up to the starting position, maintaining control throughout the movement. Repeat the exercise for the recommended number of repetitions, ensuring you maintain proper form with each dip.
- Average reps per set*: 10.0
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Chest Forward, Elbows Wide: Lean your torso forward and allow your elbows to flare out slightly. This adjustment shifts the focus towards your chest rather than your triceps.
- Stable Grip: Ensure a firm grip on the parallel bars to maintain stability throughout the movement. Use your hands to drive the movement, but avoid squeezing too hard, as this can cause undue strain.
- Control Your Descent: Lower yourself in a controlled manner to maximize muscle engagement. The descent should be slow and deliberate to avoid any injury and to ensure proper muscle activation.
- Proper Range of Motion: Descend until your shoulders are level with your elbows to target the chest efficiently. Be cautious not to drop too low to prevent shoulder strain.
- Avoid Locking Out: When pushing back up, do not fully lock out your elbows. Keeping a slight bend in your elbows maintains tension on your chest muscles.
- Use Your Core: Engage your core to maintain a stable and controlled position throughout the exercise. A tight core helps in reducing unnecessary movement and ensuring proper form.
- Breathing Technique: Exhale as you push yourself up and inhale as you lower yourself down. Controlled breathing can improve your performance and maintain your rhythm.
- Modify for Beginners: If you're finding the dip too challenging, use an assisted dip machine or a resistance band for support. This allows you to build strength gradually.
- Progression: Once comfortable with your form, add weight using a dip belt or holding a dumbbell between your feet to increase the intensity and continue building strength.
- Listen to Your Body: If you experience discomfort or pain in your shoulders or wrists, stop the exercise immediately and reassess your form. Pain can be a signal of improper technique or the need for a different exercise.
Exercise overview
Exercise ID: 00053
Description: Stand between the shoulder-width dip bars and grasp each bar firmly, straightening your arms to lift your legs off the ground. Keep your body upright. Keeping your elbows tucked in close to your body, begin to inhale and slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders. Exhale as you push your body back up to the starting position, maintaining control throughout the movement. Repeat the exercise for the recommended number of repetitions, ensuring you maintain proper form with each dip.
Average reps per set*: 10.0
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Chest Forward, Elbows Wide: Lean your torso forward and allow your elbows to flare out slightly. This adjustment shifts the focus towards your chest rather than your triceps.
- Stable Grip: Ensure a firm grip on the parallel bars to maintain stability throughout the movement. Use your hands to drive the movement, but avoid squeezing too hard, as this can cause undue strain.
- Control Your Descent: Lower yourself in a controlled manner to maximize muscle engagement. The descent should be slow and deliberate to avoid any injury and to ensure proper muscle activation.
- Proper Range of Motion: Descend until your shoulders are level with your elbows to target the chest efficiently. Be cautious not to drop too low to prevent shoulder strain.
- Avoid Locking Out: When pushing back up, do not fully lock out your elbows. Keeping a slight bend in your elbows maintains tension on your chest muscles.
- Use Your Core: Engage your core to maintain a stable and controlled position throughout the exercise. A tight core helps in reducing unnecessary movement and ensuring proper form.
- Breathing Technique: Exhale as you push yourself up and inhale as you lower yourself down. Controlled breathing can improve your performance and maintain your rhythm.
- Modify for Beginners: If you're finding the dip too challenging, use an assisted dip machine or a resistance band for support. This allows you to build strength gradually.
- Progression: Once comfortable with your form, add weight using a dip belt or holding a dumbbell between your feet to increase the intensity and continue building strength.
- Listen to Your Body: If you experience discomfort or pain in your shoulders or wrists, stop the exercise immediately and reassess your form. Pain can be a signal of improper technique or the need for a different exercise.
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- Bicep curl with dumbbells
- Arms
- Dumbbell
- Strength
- Sets: 4
Bicep curl with dumbbells
- Primary muscle group: Arms
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Start Position: Stand with a dumbbell in each hand, using a supinated grip (palms facing forward), and let them hang by your sides. Curl Dumbbells: Exhale and simultaneously curl both dumbbells up towards your shoulders. Your palms should rotate to face your shoulders at the top. Adjust Elbows: Once your elbows are fully flexed, move them slightly forward so your forearms are vertical. Hold Position: Hold the position for a count of two. Lower Dumbbells: Inhale and slowly lower the dumbbells back to the starting position. Repeat: Perform the movement for the prescribed number of repetitions.
- Average per rep (kg)*: 19.48
- Average per rep (lbs)*: 42.95
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Use a Moderate Weight: Start with a weight that allows you to maintain proper form, but still challenges your muscles by the last few reps.
- Keep Your Elbows Stationary: Ensure your elbows stay close to your torso and do not move forward or backward during the curl. This isolates the biceps effectively.
- Engage Your Core: Keep your core tight and your back straight to prevent swaying and to maintain stability.
- Control Your Movement: Perform the curls in a slow and controlled manner, especially during the lowering phase, to maximize muscle engagement.
- Full Range of Motion: Extend your arms fully at the bottom of the movement for a complete stretch, and curl all the way up to contract the biceps fully at the top.
- Avoid Swinging: Focus on using your biceps to lift the weights rather than swinging your body or using momentum.
- Wrist Alignment: Keep your wrists straight and avoid bending them during the curl to prevent strain and focus the effort on your biceps.
- Breathe Properly: Exhale as you curl the weights up and inhale as you lower them down to ensure proper oxygen flow and maintain rhythm.
- Mind-Muscle Connection: Concentrate on your biceps throughout the movement to ensure they are doing the work and to enhance muscle engagement.
- Progressive Overload: Gradually increase the weight or number of repetitions over time to continually challenge your muscles and promote growth.
Exercise overview
Exercise ID: 00035
Description: Start Position: Stand with a dumbbell in each hand, using a supinated grip (palms facing forward), and let them hang by your sides. Curl Dumbbells: Exhale and simultaneously curl both dumbbells up towards your shoulders. Your palms should rotate to face your shoulders at the top. Adjust Elbows: Once your elbows are fully flexed, move them slightly forward so your forearms are vertical. Hold Position: Hold the position for a count of two. Lower Dumbbells: Inhale and slowly lower the dumbbells back to the starting position. Repeat: Perform the movement for the prescribed number of repetitions.
Average per rep (kg)*: 19.48
Average per rep (lbs)*: 42.95
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Use a Moderate Weight: Start with a weight that allows you to maintain proper form, but still challenges your muscles by the last few reps.
- Keep Your Elbows Stationary: Ensure your elbows stay close to your torso and do not move forward or backward during the curl. This isolates the biceps effectively.
- Engage Your Core: Keep your core tight and your back straight to prevent swaying and to maintain stability.
- Control Your Movement: Perform the curls in a slow and controlled manner, especially during the lowering phase, to maximize muscle engagement.
- Full Range of Motion: Extend your arms fully at the bottom of the movement for a complete stretch, and curl all the way up to contract the biceps fully at the top.
- Avoid Swinging: Focus on using your biceps to lift the weights rather than swinging your body or using momentum.
- Wrist Alignment: Keep your wrists straight and avoid bending them during the curl to prevent strain and focus the effort on your biceps.
- Breathe Properly: Exhale as you curl the weights up and inhale as you lower them down to ensure proper oxygen flow and maintain rhythm.
- Mind-Muscle Connection: Concentrate on your biceps throughout the movement to ensure they are doing the work and to enhance muscle engagement.
- Progressive Overload: Gradually increase the weight or number of repetitions over time to continually challenge your muscles and promote growth.
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Day 4: Extreme Split - Lower Body Part 2
OPEN IN APP-
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- Deadlift with barbell
- Legs
- Barbell
- Strength
- Sets: 6
Deadlift with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 6
- Description: Setup: Stand with your feet hip-width apart under the barbell. The bar should be positioned halfway over your feet when you look down. Grip: Bend down and grasp the barbell with a shoulder-width grip. Prepare: Take a deep breath, ensuring your torso is upright and your back and arms are straight. Lift: Stand up by driving with your legs, pulling the bar up the front of your legs. Top Position: At the top of the lift, squeeze your glutes, pull your shoulders back, and exhale. Lower:*Push your butt backward and lower the bar down the front of your legs, keeping your back straight. Finish: Once the bar passes your knees, bend your knees and place the bar back on the floor. Repeat as needed.
- Average per rep (kg)*: 61.79
- Average per rep (lbs)*: 136.23
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Engage Your Core: Always keep your core muscles tight to support your spine and maintain good form throughout the lift.
- Proper Foot Placement: Position your feet hip-width apart with your toes slightly pointing outwards. Make sure the barbell is over the middle of your feet.
- Grip Tightness: Use a strong overhand grip. If the weight is heavy, consider using a mixed grip (one hand overhand, one hand underhand) or using lifting straps.
- Hip Hinge: Focus on hinging at the hips rather than squatting down. Your hips should move back, maintaining a slight bend in your knees.
- Neutral Spine: Keep your spine in a neutral position. Avoid rounding or excessively arching your back to prevent injury.
- Shoulders: Keep your shoulders slightly in front of the bar at the beginning of the lift and ensure they are not hunched forward.
- Bar Path: The barbell should travel in a straight line. Keep it as close to your body as possible, almost grazing your shins and thighs.
- Lift with Your Legs: Initiate the lift by driving through your heels and extending your knees and hips simultaneously. Avoid lifting solely with your lower back.
- Lockout Position: At the top of the lift, stand tall with your chest up, shoulders back, and your hips fully extended.
- Controlled Descent: Lower the barbell back down with control, maintaining the same form as the ascent. Don't just drop the bar.
- Breathing: Inhale deeply before lifting to brace your core, and exhale after passing the most challenging part of the lift.
- Avoid Overloading: Start with manageable weights and focus on mastering your form before gradually increasing the load.
Exercise overview
Exercise ID: 00444
Description: Setup: Stand with your feet hip-width apart under the barbell. The bar should be positioned halfway over your feet when you look down. Grip: Bend down and grasp the barbell with a shoulder-width grip. Prepare: Take a deep breath, ensuring your torso is upright and your back and arms are straight. Lift: Stand up by driving with your legs, pulling the bar up the front of your legs. Top Position: At the top of the lift, squeeze your glutes, pull your shoulders back, and exhale. Lower:*Push your butt backward and lower the bar down the front of your legs, keeping your back straight. Finish: Once the bar passes your knees, bend your knees and place the bar back on the floor. Repeat as needed.
Average per rep (kg)*: 61.79
Average per rep (lbs)*: 136.23
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Engage Your Core: Always keep your core muscles tight to support your spine and maintain good form throughout the lift.
- Proper Foot Placement: Position your feet hip-width apart with your toes slightly pointing outwards. Make sure the barbell is over the middle of your feet.
- Grip Tightness: Use a strong overhand grip. If the weight is heavy, consider using a mixed grip (one hand overhand, one hand underhand) or using lifting straps.
- Hip Hinge: Focus on hinging at the hips rather than squatting down. Your hips should move back, maintaining a slight bend in your knees.
- Neutral Spine: Keep your spine in a neutral position. Avoid rounding or excessively arching your back to prevent injury.
- Shoulders: Keep your shoulders slightly in front of the bar at the beginning of the lift and ensure they are not hunched forward.
- Bar Path: The barbell should travel in a straight line. Keep it as close to your body as possible, almost grazing your shins and thighs.
- Lift with Your Legs: Initiate the lift by driving through your heels and extending your knees and hips simultaneously. Avoid lifting solely with your lower back.
- Lockout Position: At the top of the lift, stand tall with your chest up, shoulders back, and your hips fully extended.
- Controlled Descent: Lower the barbell back down with control, maintaining the same form as the ascent. Don't just drop the bar.
- Breathing: Inhale deeply before lifting to brace your core, and exhale after passing the most challenging part of the lift.
- Avoid Overloading: Start with manageable weights and focus on mastering your form before gradually increasing the load.
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- Hip thrust with barbell
- Legs
- Barbell
- Strength
- Sets: 4
Hip thrust with barbell
- Primary muscle group: Legs
- Exercise type: Barbell
- Exercise goal: Strength
- Sets: 4
- Description: Position a bench parallel to a loaded barbell. Sit with your back against the bench, legs extended and feet under the barbell. Grasp the barbell firmly with both hands.Bend your knees and place your feet flat on the floor, hip-width apart. Exhale as you raise the barbell by extending your hips until they are fully extended. Squeeze your glutes and hold for a count of two. Inhale as you lower the barbell by flexing your hips, keeping it above the floor. Repeat the exercise, focusing on maintaining proper form and control.
- Average per rep (kg)*: 73.37
- Average per rep (lbs)*: 161.76
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Proper Foot Placement: Ensure your feet are planted firmly on the ground directly under your knees. This helps in achieving optimal glute activation and maintaining balance throughout the exercise.
- Controlled Movement: Focus on controlled movements. Avoid using momentum to lift the barbell. This ensures that your glutes are doing the majority of the work, maximizing their development.
- Engage Your Core: Keep your core tight and engaged throughout the exercise. This not only supports your spine but also ensures a more effective thrust.
- Use a Pad or Towel: Place a pad or towel on the barbell for comfort. This reduces the pressure on your hips and makes the exercise more comfortable, allowing you to lift heavier weights.
- Squeeze at the Top: At the top of the movement, squeeze your glutes hard for a count of one to two seconds. This intensifies the contraction and enhances muscle engagement.
- Maintain a Neutral Spine: Avoid excessive arching of your lower back. A neutral spine helps in preventing injuries and ensures the correct muscles are being activated.
- Elevate Your Upper Back: Position your upper back on a bench at an angle. This positioning helps in maximizing the range of motion and targets the glutes more effectively.
- Focus on the Full Range of Motion: Do not short-change the movement. Lower your hips fully and thrust them upwards, ensuring you achieve the full range of motion to effectively work the glutes.
- Progressive Overload: Gradually increase the weight as your strength improves. This principle helps in continuously challenging your muscles and promoting growth and strength.
- Listen to Your Body: Pay attention to how your body feels during the exercise. If you experience discomfort in areas other than your glutes and hamstrings, reassess your form and make necessary adjustments.
Exercise overview
Exercise ID: 00137
Description: Position a bench parallel to a loaded barbell. Sit with your back against the bench, legs extended and feet under the barbell. Grasp the barbell firmly with both hands.Bend your knees and place your feet flat on the floor, hip-width apart. Exhale as you raise the barbell by extending your hips until they are fully extended. Squeeze your glutes and hold for a count of two. Inhale as you lower the barbell by flexing your hips, keeping it above the floor. Repeat the exercise, focusing on maintaining proper form and control.
Average per rep (kg)*: 73.37
Average per rep (lbs)*: 161.76
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Proper Foot Placement: Ensure your feet are planted firmly on the ground directly under your knees. This helps in achieving optimal glute activation and maintaining balance throughout the exercise.
- Controlled Movement: Focus on controlled movements. Avoid using momentum to lift the barbell. This ensures that your glutes are doing the majority of the work, maximizing their development.
- Engage Your Core: Keep your core tight and engaged throughout the exercise. This not only supports your spine but also ensures a more effective thrust.
- Use a Pad or Towel: Place a pad or towel on the barbell for comfort. This reduces the pressure on your hips and makes the exercise more comfortable, allowing you to lift heavier weights.
- Squeeze at the Top: At the top of the movement, squeeze your glutes hard for a count of one to two seconds. This intensifies the contraction and enhances muscle engagement.
- Maintain a Neutral Spine: Avoid excessive arching of your lower back. A neutral spine helps in preventing injuries and ensures the correct muscles are being activated.
- Elevate Your Upper Back: Position your upper back on a bench at an angle. This positioning helps in maximizing the range of motion and targets the glutes more effectively.
- Focus on the Full Range of Motion: Do not short-change the movement. Lower your hips fully and thrust them upwards, ensuring you achieve the full range of motion to effectively work the glutes.
- Progressive Overload: Gradually increase the weight as your strength improves. This principle helps in continuously challenging your muscles and promoting growth and strength.
- Listen to Your Body: Pay attention to how your body feels during the exercise. If you experience discomfort in areas other than your glutes and hamstrings, reassess your form and make necessary adjustments.
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- Lunge or split squat with dumbbells
- Legs
- Dumbbell
- Strength
- Sets: 4
Lunge or split squat with dumbbells
- Primary muscle group: Legs
- Exercise type: Dumbbell
- Exercise goal: Strength
- Sets: 4
- Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
- Average per rep (kg)*: 25.30
- Average per rep (lbs)*: 55.77
- Weight counts twice!
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Maintain Proper Posture: Keep your upper body straight, with shoulders back and relaxed, and chin up. Picking a point to focus on in front of you can help you maintain balance.
- Engage Your Core: Engage your core muscles throughout the movement to maintain stability and support your lower back.
- Focus on Form, Not Speed: Perform the exercise slowly and with control rather than rushing through it. This ensures proper muscle engagement and reduces the risk of injury.
- Step Size: Adjust your step size based on your height. A longer step works the glutes and hamstrings more, while a shorter step targets the quadriceps.
- Parallel Knees: Ensure your front knee doesn’t extend past your toes and your back knee is kept slightly bent at the bottom of the movement. This keeps the tension in the right muscles and protects your joints.
- Equal Weight Distribution: Distribute your weight evenly between the front and back legs. This balanced approach maximizes muscle engagement and stability.
- Neutral Spine: Keep your spine neutral without leaning too far forward or backward. This prevents undue strain on your back and maximizes the effectiveness of the exercise.
- Grip the Dumbbells Firmly: Hold the dumbbells securely but not too tight. This helps in maintaining balance without causing unnecessary strain in your forearms.
- Breathing Technique: Inhale as you lower yourself into the lunge and exhale as you push back up to standing position. Proper breathing can aid in better performance and focus.
- Start Light: Begin with lighter weights and gradually increase as you become more comfortable and your strength improves. This approach minimizes the risk of injury and helps in perfecting your form.
- Shoes with Good Support: Wear shoes that provide good support and cushioning to help maintain balance and reduce the risk of slipping.
Exercise overview
Exercise ID: 00443
Description: Hold a dumbbell in each hand and stand upright with the dumbbells hanging by your sides. Inhale as you take a large step forward with one leg and bend the knee of that leg until there is a 90 degree angle between your thigh and your calf. The knee of your other (back) leg should almost touch the floor. Exhale as you drive back up with your front leg and step back into the standing position. You have completed your first repetition. Repeat the same motion with your opposite leg. Keep alternating the leg with each lunge.
Average per rep (kg)*: 25.30
Average per rep (lbs)*: 55.77
Weight counts twice!
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Maintain Proper Posture: Keep your upper body straight, with shoulders back and relaxed, and chin up. Picking a point to focus on in front of you can help you maintain balance.
- Engage Your Core: Engage your core muscles throughout the movement to maintain stability and support your lower back.
- Focus on Form, Not Speed: Perform the exercise slowly and with control rather than rushing through it. This ensures proper muscle engagement and reduces the risk of injury.
- Step Size: Adjust your step size based on your height. A longer step works the glutes and hamstrings more, while a shorter step targets the quadriceps.
- Parallel Knees: Ensure your front knee doesn’t extend past your toes and your back knee is kept slightly bent at the bottom of the movement. This keeps the tension in the right muscles and protects your joints.
- Equal Weight Distribution: Distribute your weight evenly between the front and back legs. This balanced approach maximizes muscle engagement and stability.
- Neutral Spine: Keep your spine neutral without leaning too far forward or backward. This prevents undue strain on your back and maximizes the effectiveness of the exercise.
- Grip the Dumbbells Firmly: Hold the dumbbells securely but not too tight. This helps in maintaining balance without causing unnecessary strain in your forearms.
- Breathing Technique: Inhale as you lower yourself into the lunge and exhale as you push back up to standing position. Proper breathing can aid in better performance and focus.
- Start Light: Begin with lighter weights and gradually increase as you become more comfortable and your strength improves. This approach minimizes the risk of injury and helps in perfecting your form.
- Shoes with Good Support: Wear shoes that provide good support and cushioning to help maintain balance and reduce the risk of slipping.
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- Leg extension on machine
- Legs
- Machine
- Strength
- Sets: 4
Leg extension on machine
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Sit on the leg extension machine. Adjust the weight. The backs of your thighs should fully rest on the seat and your back should be fully supported by the back rest. Lock your feet under the foot pads of the lever with the pads resting slightly above your ankles. Grasp the side handles for support. Exhale as you lift the foot pad forward and upward until your legs are fully extended. Hold there for one second and then inhale as you return to the starting position.You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
- Average per rep (kg)*: 48.48
- Average per rep (lbs)*: 106.89
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Make sure the machine is properly adjusted to fit your body. The axis of rotation of the machine should align with your knee joint to avoid unnecessary strain.
- Keep your back firmly against the seat and avoid arching it.
- Grip the handles to stabilize your upper body and prevent leveraging off the machine.
- Lift the weight in a controlled manner, focusing on contracting your quadriceps as you extend your legs.
- Avoid using momentum to lift the weight; this diminishes the effectiveness of the exercise and can lead to injury.
- Slightly pointing your toes outward can help target different areas of the quadriceps.
- Experiment with toe positioning to find what works best for your goals and comfort.
- Fully extend your legs without locking your knees to maintain tension in your muscles and protect your joints.
- Lower the weight back in a controlled manner, ensuring a full range of motion.
- Exhale as you extend your legs.
- Inhale as you lower the weight back to the starting position.
- Start with a lighter weight to master your form before increasing the load.
- Progressive overload is key, but always prioritize proper form over lifting heavier weights.
- Aim for moderate to higher reps (10-15) to effectively target your quads while avoiding excessive knee stress.
- Include 3-4 sets in your leg workout for balanced development.
- Do not hyperextend your legs at the end of the movement to maintain knee health.
- Always stop just before full lockout.
- Make the leg extension a regular part of your leg day routine to steadily build quad strength and improve muscle definition.
- Superset for Variation: Combine leg extensions with compound movements like squats or lunges to fully fatigue the muscles and increase the intensity of your workout.
Exercise overview
Exercise ID: 00201
Description: Sit on the leg extension machine. Adjust the weight. The backs of your thighs should fully rest on the seat and your back should be fully supported by the back rest. Lock your feet under the foot pads of the lever with the pads resting slightly above your ankles. Grasp the side handles for support. Exhale as you lift the foot pad forward and upward until your legs are fully extended. Hold there for one second and then inhale as you return to the starting position.You have completed your first repetition. Repeat the motion in a controlled way and count your reps.
Average per rep (kg)*: 48.48
Average per rep (lbs)*: 106.89
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Make sure the machine is properly adjusted to fit your body. The axis of rotation of the machine should align with your knee joint to avoid unnecessary strain.
- Keep your back firmly against the seat and avoid arching it.
- Grip the handles to stabilize your upper body and prevent leveraging off the machine.
- Lift the weight in a controlled manner, focusing on contracting your quadriceps as you extend your legs.
- Avoid using momentum to lift the weight; this diminishes the effectiveness of the exercise and can lead to injury.
- Slightly pointing your toes outward can help target different areas of the quadriceps.
- Experiment with toe positioning to find what works best for your goals and comfort.
- Fully extend your legs without locking your knees to maintain tension in your muscles and protect your joints.
- Lower the weight back in a controlled manner, ensuring a full range of motion.
- Exhale as you extend your legs.
- Inhale as you lower the weight back to the starting position.
- Start with a lighter weight to master your form before increasing the load.
- Progressive overload is key, but always prioritize proper form over lifting heavier weights.
- Aim for moderate to higher reps (10-15) to effectively target your quads while avoiding excessive knee stress.
- Include 3-4 sets in your leg workout for balanced development.
- Do not hyperextend your legs at the end of the movement to maintain knee health.
- Always stop just before full lockout.
- Make the leg extension a regular part of your leg day routine to steadily build quad strength and improve muscle definition.
- Superset for Variation: Combine leg extensions with compound movements like squats or lunges to fully fatigue the muscles and increase the intensity of your workout.
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- Leg curl on machine (seated)
- Legs
- Machine
- Strength
- Sets: 4
Leg curl on machine (seated)
- Primary muscle group: Legs
- Exercise type: Machine
- Exercise goal: Strength
- Sets: 4
- Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
- Average per rep (kg)*: 40.15
- Average per rep (lbs)*: 88.51
- *Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
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Exercise tips and tricks
- Ensure the pad is adjusted to rest comfortably against the back of your lower legs just above the ankles. This helps in maximizing the range of motion.
- Breathe out as you curl the weight towards you and breathe in as you slowly return to the starting position. Controlled breathing can enhance your focus and performance.
- Perform each repetition through a full range of motion to effectively target your hamstrings. Avoid partial reps to prevent muscle imbalances.
- Control both the lifting (concentric phase) and lowering (eccentric phase) of the weight. A slower eccentric phase can enhance muscle growth by increasing time under tension.
- Use controlled movements to avoid swinging or using momentum. This ensures the hamstrings are doing the work and reduces the risk of injury.
- Focus on feeling your hamstrings work during the exercise. Visualizing the muscle contraction can enhance engagement and effectiveness.
- Maintain a flat back against the seat. This helps isolate the hamstrings better and provides stability throughout the exercise.
- Frequently monitor your form in the mirror or ask for feedback to ensure you’re performing the exercise correctly. Poor form can lead to reduced effectiveness and potential injuries.
- Start with a weight you can control and gradually increase as you gain strength. Overloading too quickly can compromise your form.
- Incorporate hamstring stretches post-workout to maintain flexibility and reduce muscle tightness.
Exercise overview
Exercise ID: 00198
Description: Adjust the Machine: Ensure the machine’s pads are set up so they sit comfortably against your lower back when seated. Position Your Legs: Place your legs on the padded lever so it rests just below your calf muscles. Secure the Lap Pad: Adjust the lap pad so it sits securely on your thighs, just above the knees. Lift and Grip: Straighten your legs out in front of you and grasp the side handles of the machine. Execute the Movement: Pull the padded lever down and back towards you using your legs as far as you can. Hold and Return: Hold the position for a second, then slowly return the lever back to the starting position. Repeat the movement in a controlled manner for your desired number of repetitions.
Average per rep (kg)*: 40.15
Average per rep (lbs)*: 88.51
*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.
Exercise tips and tricks
- Ensure the pad is adjusted to rest comfortably against the back of your lower legs just above the ankles. This helps in maximizing the range of motion.
- Breathe out as you curl the weight towards you and breathe in as you slowly return to the starting position. Controlled breathing can enhance your focus and performance.
- Perform each repetition through a full range of motion to effectively target your hamstrings. Avoid partial reps to prevent muscle imbalances.
- Control both the lifting (concentric phase) and lowering (eccentric phase) of the weight. A slower eccentric phase can enhance muscle growth by increasing time under tension.
- Use controlled movements to avoid swinging or using momentum. This ensures the hamstrings are doing the work and reduces the risk of injury.
- Focus on feeling your hamstrings work during the exercise. Visualizing the muscle contraction can enhance engagement and effectiveness.
- Maintain a flat back against the seat. This helps isolate the hamstrings better and provides stability throughout the exercise.
- Frequently monitor your form in the mirror or ask for feedback to ensure you’re performing the exercise correctly. Poor form can lead to reduced effectiveness and potential injuries.
- Start with a weight you can control and gradually increase as you gain strength. Overloading too quickly can compromise your form.
- Incorporate hamstring stretches post-workout to maintain flexibility and reduce muscle tightness.
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