Evan's Spring Upper / Lower

There are several specific purposes.

1. Simplification. We do the same exercises twice a week for the fastest possible motor recruitment. As a beginner, we need to get the neural adaptations out of the way so we can really apply load to the muscles hence doing the same movements twice a week. 

2. Intensity. Two sets because it trains you to be intense. Treat each set like it's your 1RM and go to war with the weight. That intensity is required and it's a skill to be built. It also saves recovery a surprising amount, even though effort is greater. Two sets also means we can do two exercises for each major muscle group.

3. Spare the low back. Being historically anterior chain dominant and dealing with a low back injury for years we have to build the lower back up significantly. Back extensions engrain proper technique in the hips and pre-fatigue the posterior chain so that we can start light on the RDLs and seriously focus on learning form and control so that we can obliterate the hams, glutes, low back and erectors. Also included weight knee raises for the hip flexors as well as weighted moment arms.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Underhand Lat Pulldown

Bench Press (Smith Machine)

Barbell Row (Smith Machine)

Chest Fly (Dumbbell)

Preacher Curl (EZ Bar)

Tricep Rope Push Down (Cable)

Reverse Bicep Curl (EZ Bar)

Overhead Tricep Extension (Cable)

Upper

Back Extension (Weighted)

Reverse Lunge (Dumbbell)

Romanian Deadlift (Dumbbell)

AD Press (Smith Machine)

T-Bar Row

Lateral Raise (Dumbbell)

Weighted Knee Raise (Vest)

Moment Arms (Vest)

Lower

Seated Hamstring Curl

Belt Squat

Reverse Preacher Curl (EZ Bar)

Lateral Raise (Machine)

Seated Row (Cable)

Dead Hang

Pull-Up (Weighted)

Dip (Weighted)

Chest Fly (Machine)

Lat Pulldown

Romanian Deadlift (Barbell)

Hammer Curl (Dumbbell)

Kroc Row

Tricep Pushdown (Cable)

Alternating Dumbbell Curl

Band Face Pull

Upper Hypertrophy

Glute Kickback

WE'RE EXPERIMENTING TO FIND THE BEST BACK EXERCISES

Yates Row

Lat Pulldown (Neutral Grip)

Power Shrug

Decline Sit Up (Weighted)

Reverse Bicep Curl (Cable)

JM Press (Smith Machine)

Lat Pullover (Cable)

Incline Curl (Dumbbell)

Reverse Lunge (Barbell)

Hip Abductor (Machine)

Cable Crunch

Stair Climber

Bulgarian Split Squat (Smith Machine)

Donkey Calf Raise (Machine)

Seated Lateral Raise

Chest Supported Row (Machine)

Seated Calf Raise

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