Cell Block-A: Mandatory Guidelines
Sets per exercise: 3
Rep Range per exercise: 12-15 Reps
Maximum Rest Between Sets: 45 seconds
Cardio: 5-10 minutes (On Cardio Days)
Advance to Cell Block-A: Day 1 Shoulders
Cell Block-A: Day 1 Shoulders
Standing Shoulder Press
Stack a barbell or dumbbells at shoulder height with your feet and hands slightly wider than shoulder-width apart. Bend your knees in an athletic position, ready to lift. Raise the weight into position and press.
Arnold Press
In a standing position, grip dumbbells at shoulder height with palms facing you, arms bent at 90 degrees. Feel your chest and shoulders flex to support the weight. Raise your arms while smoothly rotating your grip 180 degrees to reach the top of the lift. Reverse the motion on the way down.
Upright Row - Barbell
Stand with your feet slightly wider than shoulder-width apart and the barbell held comfortably in front of your body with a narrow grip. Raise the bar to just beneath your chin, bending at the elbows. Lower and repeat.
Shrugs
Grip a barbell or dumbbells slightly wider than shoulder-width. Keep your elbows nearly extended and lift, raising your shoulders, contracting your traps. Lower and repeat.
Y Shaped Lateral Raise
Stand with a pair of dumbbells gripped in front of your legs. Face the palms inward. Raise both dumbbells simultaneously spreading your arms upward and outward so that your body forms a “Y”. Lower to center and repeat.
Steering Wheels Plate Rotations
Grip both sides of a plate in front of your body. Lift the plate with extended arms directly in front of your chest. Turn the “wheel” all the way around to the left. Turn the “wheel” all the way around to the right. Return to center. Lower the weight back to the origin.
Cardio: Choose One
Focus on short bursts of intensity. Sprint then recover. 5-10 minutes total.
Treadmill
Track
Jump Rope
Shadow Box
Run Stairs
Mountain Climbers
Jumping Jacks
Burpees
Row Machine
Stationary Bicycle
Stair Stepper
Elliptical Machine
Cell Block-A: Day 2 Back
Deadlifts
Grip the bar with a double overhand grip. Bend with the hips and keep the knees back. Don’t let your knees cross in front of your toes. Keep shoulders back and chest lifted throughout the lift to maintain strong supported posture. Press your feet firmly into the floor and pull the weight upward to stand tall. Lower and repeat.
Bent Over Rows – Overhand
Grip a bar or dumbbells slightly wider than shoulder-width. Fold at the waist and lower your upper body to form a 90 degrees angle. Pull toward your chest, focusing on the muscle contraction between the shoulder blades. Maintain body position as you repeat.
Bent Over Rows – Underhand
Grip a bar or dumbbells at shoulder-width with an underhand grip. Fold at the waist to lower your upper body to a 135-degree angle between a half fold and standing. Pull up and back above the line of your hips. Maintaining body position as you repeat.
Lawn Mowers
Grip a dumbbell with an arm extended down to the ground. Step the opposite leg forward into a lunge position. Rest the forearm across the knee. Align the chest parallel with the ground. Pull upward rotating the shoulders from horizontal to vertical. Repeat all sets and reps on both sides.
Back Extensions
If weighted, hold a weighted plate to your chest with arms crossing in front of your body. From the elevated start position, hinge at the waist and lower your torso. Rise upward while maintaining your hold on the weight.
Pull-ups
Grab a stationary overhead bar, or assisted pull-up bar, with a wide double overhand grip. Begin at a dead hang and pull your body upward bringing your chest to the bar. Lower to near dead hang position. Repeat.
Plank: 60 seconds: 3 sets
Position two dumbbells shoulder-width apart on the ground. Tighten your core and fully extend your body to balance on your toes and gripped dumbbells. Maintain a straight back and legs.
Side Plank: 30 seconds: 3 sets each side
Grip a grounded dumbbell. Turn the body to one side and extend the legs. Balance on one hand and one foot, with the other foot stacked on top. Extend the top arm to form a straight line through the body.
Cell Block-A: Day 3 Chest
Incline Bench Press
Pull your shoulder blades together, allowing your chest to open and isolate the pectoral muscles. Lower the bar or dumbbells toward your upper chest. Stop downward momentum 1-2 inches above your chest. Press upward to near extension of the arms.
Champagnes
Grip two dumbbells above your upper chest. Lower the weights while slightly turning the top of the dumbbell to touch the bottom of your pectoral muscle. Keep elbows tucked to the body as you lower and press upward through the center of the chest.
Decline Bench – Barbell
Pull your shoulder blades together, allowing your chest to open and isolate the pectoral muscles. Lower the bar toward your upper chest, stopping downward momentum 1-2 inches above your chest. Press upward to near extension of the arms.
Decline Flies – Wide Stretch
Extend your arms with dumbbells gripped above your chest, palms facing inward. Control the weight as you allow the dumbbells to stretch wide to either side. Isolate your chest muscles as you pull the dumbbells back to center above your chest.
Standing Plate Press
Choose a weighted plate, either 25, 35, 45 pounds, or more. Squeeze the plate with one flat hand on each side. Lock the shoulder blades together with perfect posture throughout the lift. Press the plate outward in front of your chest. Return to center.
Dips
Grip each bar with palms facing inward. Begin in an elevated position with arms extended. Bend at the elbows and allow your weighted body to lower until your arms achieve a 90 degrees angle. Press through your palms to raise your body back to position with arms nearly extended.
Cardio: Choose One