The Active Habitat

A Weekly Barbell Training Strength Program

Barbell exercises load the body’s normal movement patterns with progressively heavier weights. A process that essentially forces the human body to get stronger. Barbell training is simple, effective, and most importantly proven because:

The barbell is a very simple tool, so it is easy to learn the basic lifts quickly.
The weight is fixed and stable, so it’s less likely to deviate from a normal range of motion.
The unlimited progression because you can always add more weight to the bar.

Which is why it’s a successful strength training foundation for the countless athletes. When instructed correctly, the chance of transforming one’s physique, strength, and confidence, with very little chance of injury, is very possible.

For those in San Diego, check out Undefeated Fitness gym for barbell and strength training.

Here is a three-day barbell training strength program for the week:

Monday:

Squat:3 Sets of 5 Repetitions

Press (Over Head Press): 3 Sets of 5 Repetitions

Deadlift: 3 Sets of 5 Repetitions

Wednesday:

Squat: 3 Sets of 5 Repetitions

Press: 3 Sets of 5 Repetitions

Bench Press: 3 Sets of 5 Repetitions

Friday:

Squats: 3 Sets of 5 Repetitions

Press: 3 Sets of 5 Repetitions

Deadlift: 3 Sets of 5 Repetitions

IMG 9298 300x242 - A Weekly Barbell Training Strength Program

Reasons Why Women Should Workout Chest Muscles + Chest Workout

Chest Exercises Exercises Resistance Training

Scroll through popular fitness channels on youtube or IG pages and you’ll find very few women working out the chest muscle. Why is that? Is it only necessary if trying to build a bigger chest? If I workout the chest muscle will I get a muscular flat chest? All common questions that most women ask and why they are detered from working out the chest muscle. Therefore, here are three reasons to workout the chest muscle, and below find a basic chest workout to be done alone or combine with a shoulder workout.

3 reason why women, or anyone, should workout chest:

The pectoral muscle extends from the sternum, to the clavicle, and inserted into the arm muscle. Therefore if your looking to tone the area around the bra, or to feel sexy in strapless dress, put in at least one chest workout a week. Although unlike a common belief, it does not increase bra size, nor does it decrease it. It only shapes the muscle in the upper torso. But if your losing fat, yes you will lose breast size, as does with any form of weightloss.
Most important reason is muscle imbalance. Having a stronger muscles at the back of the body, then at the front, can shift the body out of alignment. And in the long run can turn into a incorrect body stance and movement, that will eventually lead to injury. If your working out the back muscles, include chest workouts.
The chest muscle plays a functional role in any pushing or striking motion. Thus if you find yourself performing exercise that require these motions, or just daily activity, then incorporating chest workouts are necessery.

Here is a simple chest workout, that can be done with just a dumbells and a surface to lay on, such as an adjustable bench or stability ball.

Start with a shoulder cuff warm-up. Perform 10 reps of rotating cuff 90 degrees, 10 reps of side lateral raise, 10 reps of internal rotation, 10 reps of military press. Follow with a few chest stretches.

Dumbbell Bench Press – 5 sets of 12,12,10,8,8 repetitions
Push-ups (or any push-up variety) – 3 sets to failure
Cable Crossovers – 4 sets of 10-12 repetitions
Medicine Ball Chest Pass – 3 sets of 15 throws or till failure
Incline Dumbbell Press – 3 set of 8-10 repetitions

A Dumbbell Upper Body Workout for Beginners

Arm Exercises Back Exercises Chest Exercises Exercises Resistance Training

It can be a struggle for those new to the gym to figure out a workout. Especially one that is easy, but effective. So for those struggling, here is simple dumbbell upper body workout that will give you tone and slim upper body.

These workouts are done as supersets, which means no rest between each exercise in a given workout. After all two or three exercises are completed rest for 30 seconds and move to the next set.

Workout #1: 3 sets of 12-15 sets each exercise.

Workout #2: 4 sets of 10-12 sets each exercise.

Workout #3: 4 sets of 10-12 sets each exercise.

Workout #4: 3 sets of 12-15 sets each exercise.

Workout #5: 3 sets of 12-15 sets each exercise.

A Toning Upper Body Workout

Arm Exercises Back Exercises Chest Exercises Exercises Resistance Training Shoulder Exercises

Our workouts these days consist of 4 days of resistant training. Either a lower body or upper body workout. We wanted to share our upper body workout to build muscle while shedding weight. Because the focus is losing weight, we increased reps and added super-sets (exercise done back to back with minimal rest) to keep our heart rate up.

Also something new we have been trying is to start each workout with compound exercises (an exercise that uses multiple muscle groups) and then follow-up with super-sets.

Dumbbell Bench Press: 2 warm-up sets, 5 set for 10-12 reps

Smith Machine Overhead Press: 2 warm-up sets, 5 set for 10-12 reps

Super-set #1: Bent Over Barbell Rows: 4 sets for 12-15 reps
Reverse Dumbbell Flyes: 4 sets for 12-15 reps

Super-set #2: Wide Grip Lat Pulldown: 4 sets for 10-12 reps
Bicep Curls: 4 sets for 8 reps bicep curls & 8 reps hammer curls

Super-set #3: Dumbbell Side Lateral Raise: 4 sets for 10-12 rep
Triceps Push-downs with Rope: 4 sets for 12-15 reps

Finisher Super-set: Dips (Assisted or Unassisted) 3 sets to failure
Pull-ups (Assisted or Unassisted) 3 sets to failure

Barbell exercises load the body’s normal movement patterns with progressively heavier weights. A process that essentially forces the human body to get stronger. Barbell training is simple, effective, and most importantly proven because:

Here is a three-day barbell training strength program for the week:

Here is a simple chest workout, that can be done with just a dumbells and a surface to lay on, such as an adjustable bench or stability ball.

It can be a struggle for those new to the gym to figure out a workout. Especially one that is easy, but effective. So for those struggling, here is simple dumbbell upper body workout that will give you tone and slim upper body.

Instagram Slider