Squats is a lower body exercise used in strength training. The exercise’s main emphasis is on the quadriceps and the glutes, but it also involves the hamstrings, the calves, and the lower back. The squat is often called “the king of exercises” by those who believe it capable of inducing more and faster muscle growth than any other exercise.
The squat is done by bending the legs at the knees and hips, lowering the torso between the legs, and then reversing direction to stand up straight again. The torso remains relatively upright throughout the movement. It acts as a supporting structure, unlike its role in the deadlift.
Proper technique is critical, otherwise very serious injuries or gradual injury over a period of time can occur. The back must maintain its natural curvature and not “round out” (excessive lumbar or thoracic kyphosis), otherwise excess strain can be placed on the spine and cause serious injury.
Lifting belts can be used to help support the lower back.
The picture above shows Arnold Schwarzenegger doing the T Bar Row exercise. To do this grab a barbell and get in an area where you have a good amount of room. Straddle the barbell and grab it with both hands, one above the other.
Bend forward at your waist so that your chest is leaning forward over your feet. Keep your knees bent and your feet just beyond shoulder width apart for balance. Start with your arm fully extended, allowing the barbell hang at about mid-shin level.
Next, lift or ‘row’ the barbell up and into your stomach area.
Then Return to the start position, make sure you keep your head up and shoulders back throughout this exercise. This will to keep your back in a firm and stable position.
The deadlift is a weight training exercise where one lifts a loaded barbell off the ground from a stabilized bent-over position. Arnold Schwarzenegger pictured above incorporated the deadlift into his body building routine. It is an excellent exercise for overall body development and MASS if done properly.
Muscles and sub-muscle groups involve the Torso, Legs, Hips, Forearms
Improper form can precipitate new conditions, aggravate existing ones, and possibly cause injury, especially the heavier the weight one lifts. Failure to keep the back straight during the movement causes undue stress to the spinal discs and potentially cause herniated disc.
A bent-over row is a weight training exercise designed to target the latissimus dorsi muscle.
With one knee and one hand on the same side of the body braced on a bench and a straight back parallel to the ground, and the other hand holding the weight(dumbell) with the arm extended. lifted weight towards the hip until elbow bends past 90° and the elbow or humerus is in line with the back, then lowered to the original position.
I’ve put a two day routine together for you. If you get sick of any of the exercises just let me know. Just remember 3 hours over one hole week isn’t that much time. We are getting you Bat Cave ready.
Day One
1st Set
2nd Set
3rd Set
4th Set
Squats
14
14
12
12
Stiff Leg Deadlifts
14
14
12
12
Push Ups
20
20
20
20
Deadlift
14
14
12
12
Military Presses
14
14
12
12
Bicep Curls
14
14
12
12
Tricep Extensions
14
14
12
12
Day Two
1st Set
2nd Set
3rd Set
4th Set
Squats
14
14
12
12
Stiff Leg Deadlifts
14
14
12
12
Push Ups
20
20
20
20
Deadlift
14
14
12
12
Military Presses
14
14
12
12
Bicep Curls
14
14
12
12
Tricep Extensions
14
14
12
12
Workout should take about 45 minutes.
Below are the other dumbbell exercises you can work on once you get yourself a bench.
Triceps Dumbbell Exercises
- single arm overhead tricep extensions (can also be done with both arms)
- dumbbell skull crushers (flat, incline or decline bench)
- tricep kickbacks
Shoulders Dumbbell Exercises
- seated dumbbell press (can also be done standing)
- arnold press
- front raises
- lateral raises
- shrugs
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