Think Out Of The Box Series: Weeks One-Four!

'Workout out of the Week' is going to be showcasing different workouts that are sure to add to your arsenal of techniques and methods in the gym. Check them out right now!
Part 1 | Part 2


Week One
Dumbbells Week

Day One:

Day Two:

DAY THREE - Rest

DAY FOUR:

One-Legged Standing Calf Raises Video Guide:

Windows Media (173 KB)
MPEG (373 KB)

DAY FIVE:

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Week Two
Smith Machine Week

Day One:

    Chest

    • Decline Bench Presses


Click To Enlarge.
Decline Bench Press.

Decline Bench Press Video Guide:

Windows Media (244 KB)
MPEG (566 KB)


Click To Enlarge.
Two Hand Underhanded Bent-Over Rows.

Two Hand Underhanded Bent-Over Rows Video Guide:

Windows Media (171 KB)
MPEG (387 KB)

    • Close-grip over handed pull-ups


Click To Enlarge.
Close-Grip Over Handed Pullups.

Close-Grip Over Handed Pull-ups Video Guide:

Windows Media (144 KB)
MPEG (320 KB)

Day Two:


Click To Enlarge.
Two Handed Biceps Curls.

Two Handed Biceps Curls Video Guide:

Windows Media (152 KB)
MPEG (350 KB)

    • Reverse-grip biceps curls


Click To Enlarge.
Reverse-Grip Biceps Curls.

Reverse-Grip Biceps Curls Video Guide:

Windows Media(233 KB)
MPEG (537 KB)

DAY THREE - Rest

DAY FOUR:

    Triceps

    • Close-grip flat bench presses


Click To Enlarge.
Close-Grip Flat Bench Presses.

Close-Grip Flat Bench Presses Video Guide:

Windows Media (300 KB)
MPEG (698 KB)

    • Shoulder width standing overhead extensions


    Click To Enlarge.
    Shoulder Width Standing Overhead Extensions.

    Shoulder Width Standing Overhead Extensions Video Guide:

    Windows Media (152 KB)
    MPEG (339 KB)

    Legs


Click To Enlarge.
Romanian Deadlift.

Romanian Deadlift Video Guide:

Windows Media (233 KB)
MPEG (550 KB)

    • Close stance squats


Click To Enlarge.
Close Stance Squats.

Close Stance Squats Video Guide:

Windows Media (288 KB)
MPEG (686 KB)

    • Standing calf raises


Click To Enlarge.
Standing Calf Raises.

Standing Calf Raises Video Guide:

Windows Media (145 KB)
MPEG (320 KB)

DAY FIVE:

    Forearms

    • Seated wrist curls


    Click To Enlarge.
    Seated Wrist Curls.

    Seated Wrist Curls Video Guide:

    Windows Media (89 KB)
    MPEG (187 KB)

  • Seated reverse grip wrist curls


Click To Enlarge.
Seated Reverse Grip Wrist Curls.

Seated Reverse Grip Wrist Curls Video Guide:

Windows Media (120 KB)
MPEG (375 KB)

    Abs

    Lower Back

    • Partial good mornings


Click To Enlarge.
Partial Good Mornings.

Partial Good Mornings Video Guide:

Windows Media(211 KB)
MPEG (470 KB)

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Week Three
Barbells Week

Day One:

Day Two:

DAY THREE - rest

DAY FOUR:

DAY FIVE:


Week Four
Total Body In A Power Rack
Each exercise focuses on cheat lifts, negatives and uses a spotter.

Day One:

    Chest

    • Flat bench presses


      Click To Enlarge.
      Flat Bench Presses.

      Flat Bench PressesVideo Guide:

      Windows Media (262 KB)
      MPEG (615 KB)

    • Incline bench presses


    Click To Enlarge.
    Incline Bench Presses.

    Incline Bench Presses Video Guide:

    Windows Media (206 KB)
    MPEG (705 KB)

    Back

    • Pullups


      Click To Enlarge.
      Pullups.

      Pullups Video Guide:

      Windows Media (111 KB)
      MPEG (244 KB)

    • Reverse-grip bent-over rows


    Click To Enlarge.
    Reverse-Grip Bent-Over Rows.

    Reverse-Grip Bent-Over Rows Video Guide:

    Windows Media (116 KB)
    MPEG (253 KB)

    Day Two:

    Shoulders

    • Standing military presses


    Click To Enlarge.
    Standing Military Presses.

    • Standing behind the neck presses


    Click To Enlarge.
    Standing Behind The Neck Presses.

      Standing Behind The Neck Presses Video Guide:

      Windows Media (171 KB)
      MPEG (388 KB)

    • Shrugs


Click To Enlarge.
Shrugs.

Shrugs Video Guide:

Windows Media (86 KB)
MPEG (171 KB)

    Biceps

    • Barbell curls wide-grip


    Click To Enlarge.
    Barbell Curls Wide-Grip.

    Barbell Curls Wide-Grip Video Guide:

    Windows Media (156 KB)
    MPEG (355 KB)

    • Barbell curls close-grip


      Click To Enlarge.
      Barbell Curls Close-Grip.

      Barbell Curls Close-Grip Video Guide:

      Windows Media (161 KB)
      MPEG (368 KB)

DAY THREE - rest

DAY FOUR:

    Triceps

    • Close grip bench presses


Click To Enlarge.
Close Grip Bench Presses.

Close Grip Bench Presses Video Guide:

Windows Media (195 KB)
MPEG (418 KB)

    • Two-arm overhead extensions

    Legs

    • Squats


Click To Enlarge.
Squats.

Squats Video Guide:

Windows Media (257 KB)
MPEG (597 KB)

    • Front squats
    • Romanian deadlifts


    Click To Enlarge.
    Romanian Deadlifts.

    Romanian Deadlifts Video Guide:

    Windows Media (214 KB)
    MPEG (499 KB)

    • Standing calf raises


      Click To Enlarge.
      Standing Calf Raises.

      Standing Calf Raises Video Guide:

      Windows Media (166 KB)
      MPEG (386 KB)

DAY FIVE:

    Forearms

    • Reverse grip curls


      Click To Enlarge.
      Reverse Grip Curls.

      Reverse Grip Curls Video Guide:

      Windows Media (164 KB)
      MPEG (367 KB)

    • Standing overhand wrist curl-unders

    Standing Overhand Wrist Curl-Unders Video Guide:

    Windows Media (117 KB)
    MPEG (250 KB)

    Abs

    • Hanging leg raises straight


    Click To Enlarge.
    Hanging Leg Raises Straight.

    Hanging Leg Raises Straight Video Guide:

    Windows Media (151 KB)
    MPEG (331 KB)

    • Hanging knee raises to each side


    Click To Enlarge.
    Hanging Knee Raises To Each Side.

    Lower Back

    • Good mornings


      Click To Enlarge.
      Good Mornings.

      Good Mornings Video Guide:

      Windows Media (233 KB)
      MPEG (531 KB)

Part 1 | Part 2

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