Lee Hayward: Hello its Lee Hayward here from blastyourbench.com. And in this video I am going to you a dynamic effort bench press workout with myself and my better half Prescrip to the other day. One thing you will notice in the workout is we do the exact exercises in order to same work out routine set for that. One thing that I am often asked especially by a lot of women is they are wondering you know can women follow the same exercise programs the weight training prescrip as men do. And the answer is absolutely yes I mean both men and women have the exact same major muscle groups and those major muscle groups need to be trained with the exact same exercises so there is really not such thing as a womens workout and a mans workout. So with that been said lets just take your right now into the gym and show you the dynamic effort bench press workout.
First exercise is in the workout is bench press and we are doing this in the dynamic fashion so we are doing in 8 sets of 3 reps as explosively as we can, you will notice that I have the mini band set up to the bar and they are attached near the tumbles at the side of the bench here. The mini bands they help to have resistance to the bar and the ecomtic resistance due the nature of the band as you lower the bar down there is less tension in the band and then as you lift the bar back up and the band stretch there is more tension in the bands so the ecomtic natural strength grows and they will allow you to lift the bar more explosively whatever the bar getting away from you.
After I do bench presses, I like to move and do something for the rear delts and the upper back so right here I am doing face pulls with the rope attachment and this is hooked up here near the cable cross over station with fully settable head height and just pulling the rope towards my face and approach. I like to use an over hand grip while I do this exercise and as you can see here in the video but this is preferring to use an under hand grip both variations work with rear delt and the upper back to a greater degree but again just experiment and see which variation feels good for you and you may want even use both variations probably like do one set with an over hand grip and then do the next set with an under hand grip just works the muscles from the different angle and on in really makes you know good workout for the rear delts in the upper back.
The next exercise here is the tricep exercise and I am doing the reverse grip smith machine bench presses this exercise you probably never seen done very often but it's a fantastic move to work to triceps and you can use a lot of weight in this exercise. One thing you will notice here I have the safety pin set so I am only doing a top range of motion you know really focus on the lock out for the triceps. And the benefit to do in the reverse grip bench press is that there is less shoulder rotation in the exercise and all the stress is directed right to the tricep muscles so again you can handle heavy weights and you can do relatively safely because the smith machine here is balancing the bar trying to on rack a free weight bar bell in a reversed grip fashion can be a bit awkward so again we are just using here the bar lifting right after the safety pins and just focus on the top range lock out.
Now I am moving on to 1 arm dumbbell extensions. This is a great exercise to work each tricep individually, you get a full range of motion so what I mean is you get a really good stretch in the bottom and then you can lock out and get a peak contraction at the top, so all do these one arm at a time so after I do all the rep for
One arm I will just immediately switch and do my reps for the other arm. If you find you have one side weaker than the other there probably be a good idea to start with your weaker side first and then make sure to do the exact same number of repetitions for your stronger side because what often happens if you always started with your stronger side lets just say fro example that you can do 10 reps with the given weight then when you move to your weaker side you may not get the full 10 reps so again you might want to start with your weaker side first if you do have an imbalanced. And you see -- doing the exercise from here from the different angle just to show you the movement.
So the next exercise in the workout is plate raises and this is a great movement to work the front delts, here I am using a 45 pound weight plate and just lifting it up in a earth motion again you could do this exercise using dumbbells you can also use a bar bell or even the resistance from like a robot fitness band as well. I don't really do a whole lot of front delt work because theses muscles you know really gets worked heavily any time you do any flat benching, inclined benching, shoulder presses and dips and stuff like that so again I'll just throw in few sets at the end of the workout to really finish off the front delts.
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