Antagonistic Workout Routines

Romanian Deadlifts 2 X 8 10. Workout 2 Legs Abs.

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Pin On Work Outs

Do this workout for 7-8 weeks and then return to your regular split.

Antagonistic workout routines. What Are Examples of Antagonistic Muscle Exercises. Exercise Sets Reps. Bench Press 3 X 5 7.

The pull workout is based around pulling movements for the upper body which involve the back and biceps. Pec-Deck Flye or High Incline Dumbbell Flye. Squats 3 X 6 8.

Workout A Straight Sets Workout B Antagonist Supersets If we exclude warm-ups transitions between exercises etc. Chest Supported T-Bar Row. Bench Press 70 of your max.

Not every exercise has a good counterpart. Calf Raise 4 X 8 10. A vertical pushpull day.

Dumbbell Flyes 2 X 10 12. A horizontal pushpull day. Rear Lateral on Pec-Deck or.

This is the antagonist muscle. Bodybuilding Antagonistic Muscles Workout Split. The Agonist Antagonist Program.

Workout 1 Chest Back. 5 x 8 6 5 3 3 superset with. As the name describes push-ups engage muscles that push while climbing tends to focus on muscles that pull meaning that push-ups are a perfect antagonist exercise for climbers.

Incline Press 20 less than bench press. Face Pulls 2 X 10 12. Do the two exercises as a super set with minimal rest in between.

This is how you can exercise to raises your metabolism and keeps it running on high. Bent-over Row 3 X 6 8. Also when possible choose exercises that allow you to work both sides with the same equipment andor weight.

Pushup starting position Kate Kelleghan. Ad Plus the 5 worst mistakes that can destroy your metabolism especially for women. Flexing and extending your elbows targets antagonistic muscle groups in your upper arms.

In general it is a good idea to train four days a week with the following split. A proper pushup engages the muscles that secure our shoulder blades to our ribcage and keeps the ball of our shoulder joint in. As it moves a second muscle acts as an opposing force to resist the movement.

For general muscle-building and fitness the 2-day split with workouts divided into an upper body day and a lower body day is also perfect for antagonistic superset training. Deadlifts lunges and shrugs dont. Pull Ups 3 X 8 10.

The pushup is the classic antagonist exercise for climbers as pushing directly opposes the pulling associated with climbing. Flexing your elbow brings your forearm toward your upper arm. Push-ups might seem simple but if done well they can work a variety of muscles and help strengthen your shoulders well.

Biceps and triceps allow you to do opposing arm movements so they should be coupled in an antagonistic workout. If you can only workout twice a week then simply do horizontal pushpull. Its the same exercises sets reps and tempos.

Cycle your routines. It is recommended to switch to workout antagonist muscles for athletes with at least 1 year of regular training experience and only after other workout routines have exhausted their potential and will not bring results. The push workout is focused on the pushing movements for the upper body which involve the chest shoulders and triceps.

Leg Press 2 X 10 12. Arm curl and pull-up exercises maximize biceps muscle activation by flexing your elbows against resistance. ANTAGONISTIC TIP SHEET.

Leg Curl 2 X 10 12. Barbell Row 5. Your body is made up of muscle pairs.

A set for biceps followed by a set for triceps with 15-20 seconds of rest Switch the order of the exercises every week. Do some light Yoga or ride the bike for 10 minutes before this workout. Incline Dumbbell Press 3 X 8 10.

A push workout and a pull workout. 4 x 8 superset with. Deadlift and Core Focused Workout.

54 minutes to complete while Workout B will take only approximately 37 minutes. For these muscle groups alternate between exercises such as bar curls dumbbell curls and cable curls for biceps and bench dips cable push downs triceps extensions and close-grip bench presses for triceps. As the name suggests a pushpull workout routine involves two different workouts.

And just take the workouts at face value Workout A will take approx. Upper body chest back shoulders biceps triceps Day 2. When you move the main muscle that is responsible for the movement is the prime mover or agonist muscle.

MONDAY CHEST BACK Wide grip pull-ups 4 sets x 8-12 reps. 4 x 8 superset with. When possible pair an exercise with its closest counterpart such as barbell rows with barbell bench presses.