LEGAL STUFF

2012 Dennis B. Weis www.dennisbweis.com Published by CriticalBench.com All Rights Reserved. International Copyright www.CriticalBench.com This publication is fully copyrighted and does not come with giveaway or resale rights. You may not sell or redistribute this report. It is reserved solely for paid members of CriticalBench.com. Copyright and illegal distribution violations will be prosecuted. This document has been watermarked with a digital GPS identification tag.

NOTICE
The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice. This publication is presented for information purposes, to increase the public knowledge of developments in the field of strength and conditioning. The program outlined herein should not be adopted without a consultation with your health professional. Use of the information provided is at the sole choice and risk of the reader. You must get your physicians approval before beginning this or any other exercise program.

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BASIC BARBELL EXERCISES ROUTINE

BASIC BARBELL EXERCISES is a routine that is made up mostly of the most basic of the barbell exercises. Most of these exercises are all compound exercises. Compound exercises involve multiple muscles and joints. For instance, the military press and the squat compound exercises. The military press involves the elbow and shoulder joints and the front shoulder muscle and triceps muscle. Therefore, its a compound exercise. The squat involves the joints of the knees, hips, back and the muscles in the upper thighs, buttocks and back. It also is a compound exercise. On the other hand, exercises such as the Barbell curl and Heel raises are isolation exercises. That means they only work one joint and one muscle. The barbell curl works the elbow joint and the biceps muscle. And the heel raises involve the joint of the ankle and the calf muscle of the lower leg. Most of the exercises in this routine are compound exercises although there are a few isolation exercises as well. Compound exercises are best for building over all body strength and conditioning. This is usually what most people want to accomplish. This routine is perfect for the working man or woman that just does not have a lot of time to spend on high intensity-time consuming routines but still wants to improve their strength and endurance levels. This routine is to be followed 2-3 times a week, depending on your time. Some weeks you may not have the time to put in 3 days a week working out. If thats the case, then only do it twice a week. If you choose a 3 day a week
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routine, Ive found that Monday, Wednesday and Fridays, or Tuesdays, Thursdays and Saturdays works best. If you can only work out 2 times a week then it might be best to go Mondays and Thursdays or Tuesdays and Fridays. Or you may want to go 3 days one week and 2 days the next. Still yet, you can even play it by ear. Sometimes you may not want to work out at all. Thats fine! Break periods as good for the boy as working out and proper nutrition. Provided you dont skip too often, or for too long a period. If the body becomes -overworked and you continue to push it, then you will accomplish nothing more than pushing it into an over-trained state. Exhaustion will soon follow and that will weaken your immune system. Then, injures and sickness will follow.

Sample TRAINING WEEK

Pecs Bench Press

Monday Workout

Shoulders Barbell Press Overhead Barbell Up Right Rows

Legs Stiff Leg Deadlifts Barbell Back Squats Heel Raises

Wednesday Workout

BAck Barbell Bent Over Rows Biceps Standing Barbell Curls

Friday Workout

A run down body can be caused by more than just working out. It can be caused by being over worked on the job, holidays or any number of things in our personal life that - put a strain on our energy levels. For the person who puts in a lot of hours on the job, or works physical labor, or worse yet, one who works both
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long hours at a physical labor job is probably going to need much more rest than someone who only works part-time or doesnt work at all. Remember, your body doesnt care what activity exhausted it, whether it was working on the job or lifting weights, it just needs rest. And dont wait until you reach an exhausted state before you take a break or skip a workout. If youre tired and not feeling right, skip a workout or take a break. Also, the amount of weight one uses may change from workout to workout. Some nights you may feel like working out but not with the same intensity of other nights. If thats the case, lower the weight. The weight should never be really heavy but if you need to lower it, then by all means do so! Remember, the key to getting strong and fit is having fun. If you have fun doing it then you will stick with it for a long time. Ive seen too many people start a program and put too much time, intensity and weight into it because some expert told them that was the only way they were going to get results. And before you know it theyre burned out and never start again. This is sad because people who push this type of training dont know what they are talking about and they have pushed more people away from working out than they could ever imagine.
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A word on nutrition. Something else I have found over the years is that to lose weight and firm up, one must cut down on calorie intake. There is no magic food, vitamin or drug that will work. And there is no magic diet that one should follow. Stick with the wholesome foods such as vegetables, fruits, meats and grains. Just simply cut back on the amount of food you take in during a meal. Dont try to cut it in half. Just try to cut back. It could be a third, or a forth. But just cut back a little. And if you have a bad day, so what! If you dont feel that you need to lose weight, dont worry about it. Just have fun. One last thing. The weight used for each of these exercises will probably be different. Dont try to use the same weight! ake the time and change the weight for each exercise. The weight you may use for the Bench Press will be much heavier than the weight that you will be able to use for the bent over rows. This is due to the muscles involved, the position of the body and the leverage of the exercise. If you dont use proper weight then you are running the risk of injuring yourself. So please take the time and change the weight. The only equipment you will need for this routine is a barbell. One exercise, the Bench Press, requires a bench with a rack attached. If you do not have this piece of equipment, thats fine. You can either skip the exercise or perform it on the floor with the help of a friend. Good luck to you!

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Barbell exercises
BENCH PRESS:
Demonstration: http://criticalbench.com/exercises/barbell-bench-press.htm BUILDS AND STRENGTHENS MUSCLES OF THE PECTORALS (CHEST) FRONT DELTOIDS, (SHOULDERS) AND TRICEPS. (MUSCLES OF THE REAR UPPER ARMS) You will need a bench to perform this exercise. Put the bar on the racks of the bench and load a weight that you can comfortably do 15 repetitions with. Then lay down on the bench with your head just under the bar. Place your hands on the barbell about shoulders width apart, or a little wider, whatever seems comfortable to you, and lift the barbell out of the racks and lower to the chest. The barbell should touch the chest lightly and then press it upward until at arms length. That is 1 repetition. Do only 10 reps. (Notice that I said the weight should be a weight that you can perform at least 15 reps with east, but recommended that you only do 10 reps. Thats for safety purposes.
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The Bench Press can be a dangerous exercise because it is held over ones head, neck and chest. This exercise should never be done without a spotter or proper bench press. If you do not have a spotter or a bench press, please skip this exercise.) Perform 10 reps for 3 sets. NOTE: ALWAYS USE A SPOTTER WHEN PERFORMING ANY KIND OF BENCH PRESS MOVEMENT. BENCH PRESSING CAN BE DANGEROUS AND CAN RESULT IN INJURY OR DEATH IF THE WEIGHT IS DROPPED ON YOU.

BARBELL PRESS OVERHEAD:

Demonstration: http://criticalbench.com/exercises/standingmilitary-press.htm THIS EXERCISE BUILDS AND STRENGTHENS THE FRONT DELTOIDS (SHOULDERS) AND THE TRICEPS MUSCLE OF THE BACK OF THE UPPER ARM. This exercise can be done while standing or sitting. Load the barbell with a weight that you can do comfortably for 10 repetitions. Bend at the knees and the waist, while at the same
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time keeping the back flat and straight. (Keeping the back straight doesnt mean keeping it vertical, it means keeping it flat as you bend over.) Grab the barbell with a grip that is about shoulder- width apart, palms facing down, and lift the barbell off the ground and bring it up to the shoulders while standing erect. (At this point if you are going to sit down, do it now.) Then press the weight in a slow and controlled motion over head to arms length and then return to the shoulders. This is one repetition. Repeat this for 10 reps for 3 sets.

BARBELL UP RIGHT ROWS:

Demonstration: http://criticalbench.com/exercises/upright-rows. htm THIS EXERCISE INVOLVES THE MUSLCES OF THE TRAPS, (LOWER NECK MUSCLES BETWEEN THE NECK AND THE SHOULDER) SIDE AND FRONT DELTOIDS, (SHOULDER) AND TO A DEGREE, THE BICEPS. (MUSCLES OF THE FRONT, UPPER ARM.) While the barbell is on the floor, load the bar to a weight that you can comfortably perform 10 reps with. (NOTE: Very light weight is required.) Bend down, using the proper form that was discussed earlier, and place the hands around the bar in a close grip fashion with the
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hands being about 6-8 inches apart in the middle of the bar with palms down. Rise to a standing position with the barbell hanging at arms length. (Which is about mid-to high thigh for most of us.) Then raise the bar by pulling up with your fists and touching the bar to the chin. The elbows should be kept above the bar at all times and pointing out to the sides. Perform 10 reps for 3 sets.

BARBELL BENT OVER ROWS:

Demonstration: http://criticalbench.com/exercises/bent-overbarbell-rows.htm INVOLES MUSCLES OF THE REAR DELTOIDS (SHOULDERS) UPPER LATISSIMUS DORSI MUSCLES, (UPPER BACK) AND BICEPS MUSCLES. (FRONT MUSCLE OF UPPER ARM) This is an exercise where you will have to use a very light weight as not to put a strain on the back. If done properly it is a very effective exercise that will help give you a tapered v-shaped upper body as well as strengthen the involved muscle groups. With the barbell laying on the floor and with a weight that you could do 20 times, slightly bend
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the knees, while bending over mostly at the waist, while keeping the back flat, and grasp the bar with both hands at about shoulders width apart. Then, remain in that position and pull the bar up to the chest and then lower it to the floor. Perform 10 reps of 3 sets.

STIFF LEG DEADLIFTS:

Demonstration: http://criticalbench.com/exercises/stiff-leggeddeadlift.htm STRENGTHEN THE HAMSTRINGS, (REAR THIGHS) GLUTEUS MAXIMUS, (BUTTOCKS) AND LOWER BACK. Once again, with the barbell on the floor, load the bar with a weight that you can do at least twenty times. Then stand in front of the bar with feet at shoulders width apart and bent over at the waist as if you were performing toe touches. Grab the bar with the hands also about shoulders width apart, palms down and, while keeping the knees locked and legs straight, slowly lift the bar to the standing position with the barbell hanging at arms length across the front of the thighs.
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Then return the bar to the floor and immediately perform the next rep. Repeat this for 10 reps of 3 sets. NOTE: Use light weight and perform the movement in a slow manner. If performed properly this exercise will strengthen your lower back, gluts and hamstrings tremendously. If done with too much weight or too fast it can strain your back. But please dont be afraid to do this exercise. It is very efficient and safe when done right.

STANDING BARBELL CURLS:

Demonstration: http://criticalbench.com/exercises/barbell-curls. htm AN ISOLATION EXERCISE, IT WORKS THE BICEPS MUSCLE. (FRONT OF THE UPPER ARM.) Load the bar with a weight that you can perform 10 easy repetitions. Then, using proper form and a grip that is shoulder width apart and palms facing -up , lift the weight from the floor and let the bar hang across the thighs at arms length and standing erect. Then slowly lift the barbell upward, being careful not to move any part of the arm other than the forearm, (from the elbow and down.)
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elbows should be held tightly to the sides. Raise the weight until the forearms are slightly above parallel and then lower the weight back to the thighs. Perform 10 reps of 3 sets.

BARBELL BACK SQUATS:

Demonstration: http://criticalbench.com/exercises/barbell-squat. htm INVOLVES THE QUADRICEPS, (FRONT THIGH) HAMSTRINGS, (REAR THIGH) GLUTEUS MAXIMUS, (BUTTOCKS) LOWER BACK. After - loading the proper weight on the bar, bent over in proper form and grab the bar in a grip that is shoulder width apart, palms down- Stand upright, - then clean the bar to the shoulders just under the chin. Then press the bar just over your head and bring the bar back behind the neck and rest it across the shoulders. You dont want to get the bar too high on the shoulders because it could hurt the neck. You also dont want the bar too low on the shoulders, then it would slide down the back and could injure a shoulder or worse. You may have to test it a few times to get it just right for you.
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Once in this position, spread your feet apart to a stance just wider than shoulder width apart. Then bend slightly at the waist, keeping the back flat, and at the same time squat down at the knees, pushing your butt down and slightly back. Perform 10 reps for 3 sets.

HEEL RAISES:
Demonstration: http://criticalbench.com/exercises/standing-barbell-calfraises.htm BUILDS THE CALVE MUSCLES (LOWER LEG) Place the barbell across the back of the shoulders just as you did for the squats. Then rise up on your toes and back down. Perform slowly as to not to lose your balance and fall. 10 reps of 3 sets.

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