The Powertec LeverGym Training Week | 3-Day Split

WORKBENCH LEVERGYM

The Levergym Training Week (3-Day Split)

Mon: Push Day     Wed: Leg Day     Fri: Pull Day  

WORKBENCH LEVERGYM

Before we get started on the workout, let’s take a moment to explain the “Push, Leg, Pull” Split.  When training for maximum muscular gains, you want to hit each muscle group with intense training 1-2 times per week.  A minimum of 2 days rest is recommended between workouts hitting the same muscle group.  When choosing a workout split that works for you it is important to first determine the number of days you are available to train on a regular basis.  Once you know the number of days then picking the body parts to work with each workout becomes much easier.  There is no “right split.”  There are instead numerous possibilities you can chose from to reach your goals.  The Push, Leg, Pull Split is awesome for hitting every major muscle group once per week.  It allows a person with only a few hours a week available to work out to make considerable gains.  Believe it!  In Three 40-55 minute workouts, as listed here, you can create a rock solid physique.

Pro NOTE: Though the Push, Pull, and Leg Days are denoted with Monday, Wednesday, and Friday, they can be done on different days as long as you have at least one days rest between the Push and Pull Day.

In other words the split could be M, T, F or T, W, S. etc.

 

The following is a program designed to hammer your entire body into shape.  This is a comprehensive regiment designed to build lean mass and symmetry throughout the physique.  The number of exercises, sets and repetitions is adjusted depending upon your current fitness level.  If you are a “beginner,” follow the “beginner” program.  The same goes for “intermediate” and “advanced.”  Once you have mastered a particular level and are competent and confident in your progression then, and only then, move on to the next level.  It should go without saying, but it is advised to seek clearance from a medical professional before beginning any exercise program.  This is no different.  And as always if any exercise feels dangerous or hurts in a way other than good muscle burn, use an alternative exercise.  This is a challenging program and all warnings and necessary precautions should be taken.  Now that that has been said and all of the legal bases are covered…it’s time to get serious!  Read through this workout.  Be sure it makes sense to you.  You can see demos of the different exercises on our POWERTEC TV channel if you have any questions as to any particular exercises.

Powertec Levergym workout

Monday (Push Day)

Beginners:  Perform the first FIVE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each abdominal exercise.

Intermediates: Perform the first SIX exercises for 4 sets of 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each abdominal exercise.

Advanced: Perform ALL of the listed exercises for 3-4 sets ranging from 5-20 repetitions.  Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Bench Press
  2. Shoulder Press
  3. Incline Bench Press
  4. Cable  Front Raise (using low cable pulley)
  5. Triceps Pushdown
  6. Pec Flies (Attachment)
  7. Decline Bench Press
  8. Close Grip Bench
  9. Abdominals
  • Crunches
  • Supermans
  • Seated Russian Twists with a Plate

Wednesday (Leg Day)

Beginners:  Perform the first FOUR exercises for 3 sets of 10-12 repetitions. Perform 3 sets of 10-15 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

Intermediates: Perform the first FIVE exercises for 4 sets of 15,12,10, 8 repetitions. Perform 4 sets of 10-20 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

Advanced:  Perform the first SEVEN of the listed exercises for 3-4 sets ranging from 5-20 repetitions per set. Perform one set of the Bodyweight Lunges until the leg burn is unbearable.  Then perform 4 sets of 15-30 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

  1. Squats
  2. Leg Extensions (Accessory)
  3. Leg Curls (Accessory)
  4. Double Leg Calf Raise (using squat bar attachment)
  5. Leg Press (Accessory)
  6. Stiff Leg Deadlifts
  7. Single Leg Calf Raises
  8. Bodyweight Alternating Lunges until Leg Burn is Unbearable
  9. Abdominals
  • Sit-Ups
  • Kick-outs Seated on the bench
  • Twisting Plank

Powertec Workbench Levergym

Friday (Pull Day)

Beginners:  Perform the first FIVE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each of the abdominal exercises.

Intermediates: Perform the first SIX exercises for 4 sets 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.

Advanced:  Perform ALL of the listed exercises for 3-4 sets ranging from 5-20 repetitions. Follow that with 4 sets of 15-30 repetitions of the abdominal exercises.

  1. Lat Pulldown (Overhand)
  2. Bent-Over Row or Deadlift
  3. Upright Row
  4. Lat Pulldown (Underhand)
  5. Standing Cable Curl
  6. Cable Side Raise
  7. Low Cable Row
  8. Preacher Curl (Attachment)
  9. Abdominals
  • V-Ups or Toe touches
  • Bicycle
  • Plank

 

There you go!  That is a perfect 3 day training split on the POWERTEC Levergym.   I recommend you use a training journal and track your weight and reps each workout.  This is a way to be sure you are progressing.  You will find that if you are pushing yourself as hard as you should you won’t always get all of the reps.  When that happens, use the same weight the next time you do the workout.  When you find you get all of the prescribed repetitions, bump up the weight a bit on the next workout.  Practice clean eating and do this work-out and you will get results!  Remember to start at the right level and progress to the next when the time is right.  Now, get on your POWERTEC Levergym and create the physique you deserve!

 

 

- Ian Lauer CSCS
www.ianlauer.com

 

The Levergym Training Week (5 Day Split)

Powertec Workbench Levergym Training

The Levergym Training Week (5 Day Split)

M: Chest   T:Back   W: Legs   Th: Shoulders   F: Arms

Powertec Workbench Levergym workout

Before we get started on the workout, let’s take a moment to explain the “Chest, Back, Legs, Shoulders,  Arms” split.  When training for maximum muscular gains, you want to hit each muscle group with intense training 1-2 times per week.  When choosing a workout split that works for you it is important to first determine the number of days you are available to train on a regular basis.  Once you know the number of days, then picking the body parts to work with each workout becomes much easier.  There is no “right split.”  There are instead numerous possibilities you can chose from to reach your goals.  This five day single body part split is awesome for hitting every major muscle group once per week.  It allows a person with 4-5 hours a week available to work out to make unbelievable gains.  Believe it!  In Five 40-55 minute workouts, as listed here, you can create a rock hard physique.

The following is a program designed to whip your entire body into shape.  This is a comprehensive regiment designed to build lean mass and symmetry throughout the physique.  The number of exercises, sets and repetitions is adjusted depending upon your current fitness level.  If you are a “beginner,” follow the “beginner” program.  The same goes for “intermediate” and “advanced.”  Once you have mastered a particular level and are competent and confident in your progression then, and only then, move on to the next level.  It should go without saying, but it is advised to seek clearance from a medical professional before beginning any exercise program.  This is no different.  And as always if any exercise feels dangerous or hurts in a way other than good muscle burn, use an alternative exercise.  This is a challenging program and all warnings and necessary precautions should be taken.  Now that that has been said and all of the legal bases are covered…it’s time to get serious!  Read through this workout.  Be sure it makes sense to you.  You can see demos of the different exercises on our POWERTEC TV channel if you have any questions as to any particular exercises.

Monday (Chest)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each abdominal exercise.

Intermediates: Perform the first FOUR exercises for 4 sets of 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each abdominal exercise.

Advanced: Perform the first FOUR of the listed exercises for 5 sets ranging from 5-20 repetitions.  Then perform the final exercise (Push-Ups) for TWO sets to complete temporary muscle fatigue.  Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Bench Press
  2. Incline Bench Press
  3. Pec Flies (Attachment)
  4. Decline Bench Press
  5. Push-Ups
  6. Abdominals
  • Crunches
  • Plate Twists

Powertec Levergym Lat Pulldown

Tuesday (Back)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each of the abdominal exercises.

Intermediates: Perform the first FOUR exercises for 4 sets of 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.

Advanced:  Perform ALL of the listed exercises for 5 sets ranging from 5-20 repetitions.  Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Bent-Over Row
  2. Lat Pulldown (Overhand)
  3. Low Cable Row
  4. Lat Pulldown (Underhand)
  5. Straight Arm Lat Front Pull Down
  6. Abdominals
  • Sit-Ups
  • Supermans

 

Wednesday (Legs)

Beginners:  Perform the first FOUR exercises for 3 sets of 10-12 repetitions. Perform 3 sets of 10-15 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

Intermediates: Perform the first FIVE exercises for 4 sets of 15,12,10,8 repetitions. Perform 4 sets of 10-20 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

Advanced:  Perform ALL of the listed exercises for 5 sets ranging from 5-20 repetitions per set. Perform 4 sets of 15-30 repetitions for each of the abdominal exercises. (A repetition for the twisting plank is when each hip has touched the ground.)

  1. Squat
  2. Leg Extension
  3. Leg Curl
  4. Double Leg Calf Raise
  5. Leg Press (Attachment)
  6. Good Mornings
  7. Single Leg Calf Raise
  8. Abdominals
  • Kickouts Seated on the bench
  • Twisting Plank

Thursday (Shoulders)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions of each of the abdominal exercises.

Intermediates: Perform the first FOUR exercises for 4 sets 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.

Advanced:  Perform the ALL Listed exercises for 5 sets ranging from 5-20 repetitions. Follow that with 4 sets of 15-30 repetitions for each of the abdominal exercises.

  1. Shoulder Press
  2. Cable Upright Row
  3. Cable Side Raise
  4. Cable Front Raise
  5. Pec Attachment Rear Delt Pull
  6. Abdominals
  • Leg Raises
  • The Dog

Powertec Levergym Training

Friday (Arms)

Beginners:  Perform the first THREE exercises for 3 sets of 10-12 repetitions. Follow that with 3 sets of 10-15 repetitions for each of the abdominal exercises.

Intermediates: Perform the first FOUR exercises for 4 sets 15,12,10,8 repetitions. Follow that with 4 sets of 10-20 repetitions for each of the abdominal exercises.

Advanced:  Perform ALL of the listed exercises for 5 sets ranging from 5-20 repetitions. Follow that with 4 sets of 15-30 repetitions of the abdominal exercises.

  1. Preacher Curl (Attachment)
  2. Close Grip Bench
  3. Standing Cable Curl
  4. Triceps Pushdown
  5. Standing Barbell Style Curl
  6. Lying Triceps Extension using low cable pulley
  7. Abdominals
  • V-Ups or Toe touches
  • Bicycle
  • Plank

 

 

There you go!  That is a perfect training week on the POWERTEC Levergym.   I recommend you use a training journal and track your weight and reps each workout.  This is a way to be sure you are progressing.  You will find that if you are pushing yourself as hard as you should you won’t always get all of the reps.  When that happens, use the same weight the next time you do the workout.  When you find you get all of the prescribed repetitions, bump up the weight a bit on the next workout.  Practice clean eating and do this work-out and you will get results!  Remember to start at the right level and progress to the next when the time is right.  Now, get on your POWERTEC Levergym and create the physique you deserve!

 

- Ian Lauer CSCS
www.ianlauer.com

 

Top 5 Bodyweight Exercises for Insane Strength, Size and Stamina

Top 5 Bodyweight Exercises for Insane Strength, Size and Stamina (2)

Top 5 Bodyweight Exercises for Insane Strength, Size and Stamina

by Ian Lauer CSCS
www.IanLauer.com

Are you looking to shred your upper body? Do you want to develop chiseled iron like musculature in the chest, shoulders, arms, back and abs? If you’re like most people out there, you do. I’m not talking about ridiculous “can’t scratch your own back” obesity style mass. I’m talking about athletic Adonis style mass. By now, if you have read many of my other articles, you are well aware of the importance of working your LEGS to help make this happen. Hormonal increases due to leg work INDIRECTLY improve your upper body. That being said, I want to take a moment now to focus on five exercises that DIRECTLY affect the previously mentioned muscle groups. I’m speaking of the following tried and tested Upper Body Bodyweight exercises:

THE TOP FIVE UPPER BODY BODYWEIGHT EXERCISES

  1. Pull-ups
  2. Chin-ups
  3. Push-ups
  4. Dips
  5. Leg Raises

Before we get too far into how each of these exercises is going to carve up your physique like never before, it is important to mention a couple key concepts. These variations will change the way you look at bodyweight training and the results you get from it forever more.

Variation #1:

Each of these can be done with ADDED WEIGHT! Whether you’re holding a dumbbell between your feet, use resistance tubing, have a plate resting on your back or are using a weight belt and chain, one thing remains the same: increased resistance (weight) means increased results when form and intensity are maintained. The addition of resistance is a superb way to take a typical body weight exercise to a new level and blast your lean muscle growth to levels off the charts.

Variation #2:

ROM (Range of Motion) increase. You may be asking how do I increase ROM? Accomplishing this depends on the exercise. Let’s take Push-ups for example. During a standard push-up you lower your chest to the floor and press until arms are extended, period. This is an excellent movement, but what if you could drop your chest lower than hand level and further stretch the Pecs during the movement? Well, I’ll tell you what that means. Increased ROM when performed correctly means greater muscular activation which leads to greater results.

So what do you need to make these variations happen? A collection of Pull-up, Abdominal, Dip, Push-up equipment is necessary. Better yet is a combo that has all of these capabilities in one saving space and money. There are a number of options out there; but, for the price the POWERTEC Basic Trainer is one of the best in the market. It is sturdy with plenty of functionality. The POWERTEC BASIC TRAINER allows you to complete all five of the mentioned exercises while allowing you to work through both Variations #1 and #2 as discussed for maximum results. Handle placement and adjustability make the ROM optimal and the construction of the Basic Trainer allow it to handle 400 POUNDS. That means you can work through insanely effective ranges of motion with added weight. For example, if you are 300 pounds you can still strap on 100 pounds for added resistance! What is the end result? A better physique.

Okay, okay! Let’s get into what each exercise will do for you.

powertec basic trainer Pull Up

 

The Pull-up:  There isn’t much better for the Lats than the old fashioned Pull-up. Perhaps the only thing better are weighted Pull-ups. The overhand wide grip fully activates the Lats and develops the Cobra like back; the V-Taper that is. What’s more is that the biceps get some good work too. If you work focus on your Range of Motion you’ll notice a crazy pump in the rear-delts after your sets as well. On the Basic Trainer you can work through an awesome ROM. The movable bar at top allows you to pull-up directly on the centerline if you like without hitting your head.

You can also do a standard pull-up in the normal arcing patter. Either way, the Lats are greatly stimulated. Beyond that you can strap on additional weight if you find regular Pull-ups get to be too easy for you. The POWERTEC Basic Trainer can handle whatever weight you throw at it on this exercise. Let me put it this way, if you are doing Pull-ups for reps with a total of more than 400 pounds YOU ARE RIDICULOUS! Once you see the awesome results in your Lats you are surely going to want to do the same for your Biceps and Mid Back with…

powertec basic trainer

 

The Chin-up:

The POWERTEC Basic Trainer’s movable bar makes Chin-ups possible on the same apparatus whereas on others this may not be possible with the same ROM.  You ask, “What does this do differently than the Pull-up?”   The underhand grip recruits greater activation in the biceps and mid back.  The result of this is bigger arms and a thicker back.  Does that sound good?  Well if you are looking to develop the physique mentioned at the beginning of the article it should!  What else would you need to enhance towards that end?  A Chest to match your new back which leads us to…

powertec basic trainer workout

 

The Push-up:

One of the simplest and yet most effective upper body exercises in existence.  This is the Great Grand Daddy of Chest Development.  More reps more reps more reps… That’s what most people think of to get more results.  I want to remind you to try adding some resistance.  You can have a partner place a weight on your back or stretch a resistance band over your back and hold the ends in your hands.  Either way added weight changes the workload.  You can also increase the ROM as mentioned before.  On the POWERTEC Basic Trainer there are handles to make this possible.  This allows you to drop your chest below hand level.  Increases ROM and/or resistance increase means you will shred up your chest like never before.  But with a great chest you are going to “shelf it up” and have arms to match.  That leads us to…

powertec basic trainer dips workout

 

Dips:

This is the perfect exercise to work on the lower portion of the chest.  It also works the triceps.  As you may know, the triceps make up the larger portion of the upper arm.  What does this mean?  Well that means if you focus on the triceps you will experience a significant increase in arm size in relatively short period of time.  To expedite the results you can add some weight to the movement.  Holding a dumbbell between the feet or using a weight belt and chain for adding a plate will suffice.  However you do it, you will feel the massive increase in work in the way of a blasted Pecs and Triceps.  Also let’s not forget the effect Dips have on the shoulders.  The good ol’ dip also helps shape the shoulder thus adding to the V-Taper!  Now if you have all of the afore mentioned results there is probably only one more thing you are looking for in your upper body…RIPPED ABS!  That leads us to…

basic trainer workout

 

Leg Raises:

Training the Abs brings up tons of debate material.  The main thing to remember is that the rectus abdominis muscles (The Six Pack) is responsible for pulling the ribcage towards the pelvis and vice versa.  So if you are looking to develop your Six Pack can perform either movement for the results you desire.  Leg Raises are a great option.  You can do then hanging from the Pull-up bar or if you are using the POWERTEC Basic Trainer you can use the Leg Raise Back/Arm Rest as well.  Either option will work.  Personally I like to start with hanging from the Pull-up bar when I’m fresh.  Then as I get more fatigued I move to the Back/Arm Rest Version.  You can work Bent Leg or Straight Leg.  Holding a weight between the feet is another variation to take it to another level.  What’s most important here is to focus on the pelvic tilt.  The pelvis needs to crunch towards the ribcage.  If you are doing this correctly you will thoroughly activate the rectus abdominis and be well on your way to developing your ripped six pack.

There you have it…A list of the best Basic Bodyweight exercises to become an Upper Body Adonis.  But what good is a list?  It means nothing if you don’t use it and push to your absolute limits!  How are you going to push to your limit?  Are you going to work extra hard on your ROM or are you going to strap on additional weight for added resistance?  Are you going to increase your intensity my decreasing your rest time between sets?  All of these are great options!   Before I leave you, allow me to take a moment and put together a Few Workout Routines on the POWERTEC Basic Trainer.   Use these programs to help you in reaching your ripped physique goals.

Training on the POWERTEC Basic Trainer (Standard)

  • Push-Ups: 5×10-30
  • Pull-Ups: 5×5-20
  • Hanging Leg Raise: 5×5-15
  • Chin-Ups: 5×5-20
  • Dips: 5×10-20
  • Knee Raises: 5×10-20

These exercises are done with a 20-60 second rest between each set.  This is a straight forward way to do the traditional exercises.  As mentioned previously in the article, feel free to add some weight to take it to a new level.  With or without added weight, if you focus on solid form with good ROM and great intensity you will get results.  Solid lean mass gain will result with this type of training and proper nutrition.  If you are looking to increase your endurance and want a metabolic boost try the following Dual Circuit Style Routine.

Training on the POWERTEC Basic Trainer (Dual Circuit Style)

Circuit #1: (4 Rounds)

  • Pull-Ups: 4×5-20
  • Push-Ups: 4×10-30
  • Hanging Leg Raise: 4×5-15

Circuit #2: (4 Rounds)

  • Chin-Ups: 4×5-20
  • Dips: 4×10-20
  • Knee Raises: 4×10-20

In the dual circuit you will move through each circuit with zero rest between exercises and only 60 seconds of rest between each round.

 

 

Let’s say just for argument sake that you are really crushed for time…I’m talking crazy crushed.  Like you only have 6 minutes and want to train your entire Upper Body in a flash.  If that is the case then do the following One Set MAX REP in 60 Seconds Routine.  Even if it’s not the case you should try this one!

Training on the POWERTEC Basic Trainer (FLASH WORKOUT/ One Set MAX REP in 60 Seconds)

  • Pull-Ups: MAX Reps in 60 Seconds
  • Dips: MAX Reps in 60 Seconds
  • Knee Raises: MAX Reps in 60 Seconds
  • Chin-Ups: MAX Reps in 60 Seconds
  • Push-Ups: MAX Reps in 60 Seconds
  • Hanging Leg Raises: MAX Reps in 60 Seconds

Depending on the day and your situation, one of these routines WILL do the trick.  If you are looking for Traditional, Circuit, or Flash Speed Training you will find it here.  The end result is always the same.  Perform these workouts regularly and you will prime your body to attain the shredded shape and conditioning that everyone wants.  It’s time to get to pushing and pulling for YOUR RESULTS.  Hop on the Basic Trainer and make it happen today!

 

- Ian Lauer CSCS
www.IanLauer.com

 

Part 2 | Top 16 Dumbbell Exercises with the Powertec Workbench Dumbbell Rack

Part 2 Top 16 Dumbbell Exercises

by Ian Lauer CSCS

www.IanLauer.com

Part 2 Top 16 Dumbbell Exercises

Ok, ok, ok! I assume you have read through Part I of this epic read on how to have a total workout using only dumbbells. If not, check this out before proceeding to this article. We had already listed 8 excellent workouts down, now 8 more to go. You’re into all of these exercises but you still want BIG ARMS!   Remember that compound pushing builds Triceps and Compound Pulls builds Biceps.  Still want more!  I don’t blame you.  Though I know intellectually that these other movements are great for the arms, I too like to do some ARM-SPECIFIC work to MAXIMIZE their potential.  So here is what you need to do?

ARMS

Dumbbell Bicep Curl

Photo Credit: bodybuilding.com

  1. Dumbbell Bicep Curls.  This is possibly the MOST POPULAR exercise amongst men.  It’s surely right up there with Bench Press.  Anyway it is good at bringing out the peak of the bicep.   You can do Standing or Seated Variations.  You can also do them in Alternating fashion or Simultaneously.  However you decide to do them, you will increase the size of your biceps considerably if you do them a couple times a week with good form.
Hammer Curls

Photo credit: bodybuilding.com

  1. Hammer Curls. This is a version of the Bicep curl that allows you to move more weight meaning more mass gain.  Also involved in this exercise neglected in others is the Brachioradialis. What’s that you ask?  It is part of the forearm.  This exercise is great for bicep mass and adds size to the forearm as well.

Though everyone loves training Biceps, it’s the Triceps that make up the majority of the size in the upper arm!  So let’s get to the Tri’s…

Decline Dumbbell Triceps Extension/Skull Crushers

Photo Credit: bodybuilding.com

  1. Skull Crushers / Lying Triceps Extensions.  You can do a number of variations with one or two dumbbells.  Adjusting the angle of the bench can also change the strength curve of the movement as well.  Whether you are using a flat bench with One Dumbbell or Declined Bench with Two Dumbbells or another variation, this exercise with shred up the ol’ horseshoe triceps!
Tricep Dumbbell Kickback

Photo Credit: bodybuilding.com

  1. Triceps Kickback.  This movement is often done with one arm at a time, though you can do both at the same time if you like.  You will be hard pressed to find an exercise that generates more burn in the triceps than the kickback.  Like the old Denorex commercial said, “The tingle tells me it’s working.”  Get to kicking and start the burn!

That’s the entire upper body blasted!  Results galore!  Want to take it to the next level?  You can reach that next level by Increasing your Testosterone and Growth Hormone Levels NATRUALLY?  How do you do that?  You train your wheels with intensity!  How do you do that with this Home Gym equipment combo?

LEGS

dumbbell squat

Photo Credit: menshealth.com

  1. Squats.  Grab a dumbbell in each hand and sit down… Then stand up… and REPEAT!  There, it’s that simple.  This compound leg movement with increase Quad, Glute and Hamstring Mass.  It will also stimulate an increase NATURALLY in your Testosterone and GH levels.  The result is a more Ripped Body Head to Toe!  You can do variations in stance, depth, open area without bench, or squat to the bench.  Here the most important thing to do is SQUAT!
dumbbell-lunge

Photo credit: menshealth.com

 

  1. Lunges. For leg and glute development, it is a close competition between Squats and Lunges as to which is the best.  Both are great and worth doing in your leg workout.  What I can tell you is that if I don’t do one for a few weeks, when I bring it back into the workout it blasts my legs.  For that reason I suggest Lunges AND Squats.  As for the lunges you can do variations such as: Standing, Walking, Forward, Angled, et cetera.

 

Dumbbell Stepup

Photo credit: menshealth.com

  1. Step-Ups.   Here is a great exercise that takes your leg training to A New Level LITERALLY!  The Step-Up done properly may be the best Glute Developer.  Men may not worry about shaping their glutes as much as ladies do. Ask a woman though and I bet you she tells you, “WE SHOULD!”

 

Single-Leg Standing Dumbbell Calf Raise

Photo Credit: menshealth.com

  1. Calf Raises.  Pick up a Dumbbell or Two and get to Raising.  Single or double leg variations are both great.  Depending on balancing I     ssues you can hold one or two dumbbells and work your way down to just bodyweight for a drop set thoroughly burning them out.

So there you have it, a COMPLETE BODY SHRED!  Every body part worked with minimal equipment in minimal space. Now…

…Oh wait, the ABS…

ABS

You may have noticed there are No ABS Specific Exercises on this list.  The reason is your Abs get a lot of work through ALL of the other exercises in this list.  Doing all the other exercises and eating clean will bring out that 6-pack! Abs start in the kitchen, and not just in the gym, esp Home Gym.  Not happy with that explanation?  FINE!  Drop on the floor and do some crunches, some leg raises or some woodchoppers with a dumbbell! Problem solved! :-)

OK, NOW THERE YOU HAVE IT!  These exercises done on a regular basis with intensity will get you results.  Do you have the initiative to get started?  More importantly do you have the follow through to stick with it?  Most importantly, do you have the Cajones to bring the intensity each and every workout for serious results!!?  I believe you do… Prove me right!!

 

- Ian Lauer CSCS
www.ianlauer.com

Dedicate to Fitness, Not Your Room Space with the Powertec Compact Gym

compact gym equipment

Dedicate Yourself to Fitness, Not Your Room Space with the Compact Gym
by Ian Lauer CSCS

compact gym equipment

 

Time and time again, people are blinded by bells and whistles. What’s more is that, for years, the thought that ‘bigger is better’ has been a common misconception. You saw this with cars, homes, and even bodybuilders to name a few. Nowhere to be found until recently were the ideas of better gas mileage, lower utility bills, and a physique of balanced aesthetic appeal. As of late, you have seen the pendulum swing towards efficiency, effectiveness and conservation.

What does this mean to you? If you are like most people in the world, there are two things you are cramped to find. Spare time and space are two of our most valuable commodities and always seem to be lacking. You may have given up on getting fit because you didn’t want to fight traffic to get to and from the gym because it makes the process too long. Traveling to and from the gym can become just that: A process. To cut down on the PROCESS TIME you may find a home gym is the answer.

Let’s say you have already been dreaming of being able to perform gym style workouts at home, but thought there is no way to fit a full gym in your home. For this reason finding a home gym unit that is:

1. Efficiency of movement
2. Effective at changing your body
3. Conserves space in your home or apartment
4. Capable of handling serious workouts for serious results

workbench compact gym

 

One gym that offers ALL OF THIS is the Powertec Compact Gym. Let’s break it down to see how the Compact Gym may be the answer you have been looking for to get that new Physique!

1. Efficiency of movement

a. The Levers of the gym move in a unilateral direction. This means fewer parts moving in random directions allowing you to fully use the gym in a smaller space.
b. There are a surprising number of high quality heavy resistance exercises are possible using only a few basic movements. Here is a partial list of the possible exercises on the Compact Gym (Triceps Pushdown, Lat Pull down, Reverse Grip Pull down, Squat, Front Shoulder Press, Standing Pushdown, Shrugs, Bench Press, Shoulder Press, Bent-Over Rows, Seated Incline Close Grip Pull down, Leg Press, Abdominal Exercises.

2. Effective at changing your body

a. Training the body via compound movements is imperative for making massive changes in your body. You can do a number of these exercises on the Compact Gym. A few of the great ones for this are the Bench Press, Squat, Leg Press, Lat Pull down, Bent over Row, Shoulder Press.
b. To sculpt the finishing touches like carved traps or horseshoe like triceps or ripped calves you can perform simple or single joint movements on the Compact Gym. A few examples of these would be: Shrugs, Triceps Pushdown, and Calf Raises using the Squat bar.

3. Conserves space in your home or apartment.

a. The footprint of the Compact Gym is incredibly small when considering the capabilities of the machine. Only about 3.5 feet wide and less than 6 feet tall. The length is around 7 feet.

b. It folds up!!! How many heavy duty gyms have you seen that do this? The 7 feet length is reduced to about 4 feet simply by lifting the bench when not in use. This is a huge space saver allowing you hard core training with the bench down. When your workout is over just pull one pin and fold the bench out of the way! How does this break down for you “numbers” guys? The square footage footprint when in use is around 25 ft2. When the bench is lifted the footprint is reduced to about 14 ft2. That’s a really small footprint considering a SMALL bedroom 10 ft x 10 ft has 100 ft2.

4. Capable of handling serious workouts for serious results.

a. With a 300 pound weight capacity the Compact gym can handle you pushing some serious weight.
b. Powertec uses heavy duty steel and designs meant to handle the abuse of hardcore training.
c. If you push with 100% effort and push the Compact Gym with everything you can throw at it you will be amazed at the changes you can make in your physique!

LEVERGYM COMPACT GYM

 

I would hope by now you’re beginning to wonder what a workout plan would look like on the Powertec Compact Gym. Well what a great day! Here, we just happen to have one for your perusal:

The Program (One Possible Four Day Split on the Powertec Compact Gym):

Monday:

- Bench Press 4×10
- Lat Pull-down 4×10
- Bent-Over Row 4×10
- Pushups 2x MAX Reps
- Lat Pull-down Reverse Grip 4×10

Tuesday:
- Leg Press 4×10
- Squat 4×10
- Calf Raises 4×25
- Good Mornings 4×10
- Split Squat (Rear-Foot on Bench) 3×10 each leg
- Seated Leg Raises 4×25

Thursday:
- Shoulder Press 4×10
- Triceps Press-down 3×20
- Shrugs 5×10
- Standing Lateral Press-down (Dip Style) 3×20

Friday:
- Step-Ups on Bench 3×15
- Crunches 4×25
- Seated Knee Raises 4×25
- Lying Leg Raises 4×25

And there you have it! A full body, heavy duty resistance style workout on a gym that when not in use tucks away into a space of just about 3.5 x 4 feet! That is huge capabilities in minimal space. The excuses are gone, now it’s up to you to decide if you are willing to answer the bell and step up to the Compact Gym and create the physique you have always wanted…
- Ian Lauer CSCS
www.ianlauer.com