Pages

Friday, September 14, 2012

Weekly Workout Checklist - Are Your Workouts Complete?

Are you sure you have a well-rounded program? Most people don't, whether by avoiding legs, back, or bench (just kidding), and they never really think too much about it. Here is a simple checklist to make sure you're training is varied enough to allow progress.


As you can guess, many exercises can count towards multiple categories. For example, Chin Ups would get marks in vertical pull, double arm pull, core anti-movement, and bodyweight movement (depending on your definition or execution, you could make a case for them to be a loaded hold as well). The point of the checklist isn't to do an exercise dedicated to each category, but to make sure you're hitting the body in a variety of ways.

Unless you are on a bodybuilding type split, dedicating workouts to a single muscle or movement, it's unlikely you would need a full training week to fill each category, in fact, it's pretty easy to meet all of the requirements in a single workout in only a few lifts. However, if you like upper-lower or chest/tris/shoulders-back/bis-legs/core splits, this can help give you some new goals to shoot for. Make sure you're working in some single limb exercises for added stabilization. Yes, you will make it easier on the prime movers of an exercise (I've never met anyone who could dumbbell bench the same as their barbell bench, but some have been close), but that's not the goal. By incorporating the stabilizer muscles more, you can improve your strength numbers and reduce the likelihood of an injury.


I include ankle and hip mobility/AIS stretching because I think they are the two joints most in need of increased mobility. These are great to do as intraset rest work/active recovery.


The only downside to a checklist like this is everything is weighted equally. That will be addressed with another post, because it is important to include rep variations, heavy and light days, more pulling than pressing, etc. This chart is just a starting point to make sure you are hitting the core areas properly.


Also, if you missed the last post, I have put together a free ebook of inspirational quotes, available here. Please give it a look and if you like it, share it with anyone else who may enjoy it. Let me know any comments or questions you have. As always, if I can ever help you or your program in any way, please feel free to contact me.


All the best,


Drew Henley, CSCS, USAW, CES

480-241-4112

14 comments:

  1. The need of the hour is just to improve the standard and quality of education in public schools so that they will get their lusted position and also develop their trust on parents. It’s the responsibilities of all of us to support the public schools and assignment writing help is there.

    ReplyDelete
  2. Very impressive publication here. Moreover as I see, this question is very actual for many people indeessay writered.

    ReplyDelete
  3. I just wanna say that this blog teaches us not give up! And essay help uk - about staying strong in studying process

    ReplyDelete
  4. You can find more more information about essay on on front page.

    ReplyDelete
  5. Nice! It's so much easier to do exersises when you got such amazing plan!

    topacademicwriter.co.uk

    ReplyDelete
  6. I really had a great time with your post! I am looking forward to read more blog post regarding this! Well written! my site

    ReplyDelete
  7. This is something that you are going to need to ensure that you recollect when you go to purchase another or utilized auto on the web. You ought to ensure that you are going to stay with it for some time and that you don't over fund the value of the auto or you could wind up in a truly awful process where the deciding result is you paying significantly more cash then you ought to pay. Check Cashing Costa-mesa

    ReplyDelete
  8. This post has helped me for an article which I am writing. Thank you for giving me another point of view on this topic. It is very informative for me and i gain a lot information from it. Bottle Packaging Boxes for sale

    ReplyDelete
  9. Nice diet chat. If everyone follow these chat than we can enjoy good health. please update some more great post as soon. Please keep it up. For sale new grass mats visit http://groundreinforcementmeshuk.co.uk/grass-mats.html

    ReplyDelete
  10. This blog is so nice to me. I will continue to come here again and again. Visit my link as well. Good luck
    obat aborsi
    cara menggugurkan kandungan

    ReplyDelete
  11. Thank you regarding submitting this kind of details. My partner and I only want to tell you that we merely have a look at your internet site and also my partner and I believe it is extremely intriguing and also useful. Today just click here payday loans Thank you regarding great submits.

    ReplyDelete
  12. Usually it ought to terribly tough to cash if it is now not official hours. That’s why we have a propensity to feel you ample and commenced twenty 4 hour offerings. It's terribly simple to locating U.S.
    check casher Claymont

    ReplyDelete