Bonus Workout #1 – Weak Point Training!


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bonus workout

No matter how much you’ve trained you’re bound to have some muscle groups that are weaker than others (all of us do!). Because some muscle groups respond better than others even the most seasoned athlete has imbalances in his or her physique. Pros call these areas weak points and they’re so common that they actually dedicate significant amounts of time to making sure they eliminate them before competitions. What’s fascinating is that most people (even professional bodybuilders) have the exact same body parts that are underdeveloped. The bonus workout below will help to correct that!

Bonus Workout #1

This bonus workout can be used to hit those muscle groups that are rarely trained and/or out of balance with the rest of your physique. Throw it in at the end of the week to build up some of your weaker areas and bring them back in balance!

Bonus Workout

1) SUPERSET: Good Mornings and Face Pulls

Perform 5 sets of 8 – 12 repetitions, resting 1 minute or less in between each superset.

2) SUPERSET: Serratus Pulldowns and Back Barbell Wrist Curls

Perform 5 sets of 12 – 15 repetitions, resting 1 minute or less in between each superset

3) SUPERSET: Standing Calf Raises and Barbell Wrist Curls

Perform 4 supersets in the following fashion, resting 1 minute or less in between each superset:

Standing Calf Raises

Perform 4 sets of 15, 12, 8, and 8 reps. Work to failure each set and increase the weight for each subsequent set.

Barbell Wrist Curls

Perform 4 sets of 10 – 12 reps.

4) SUPERSET: Seated Calf Raises and Reverse Barbell Wrist Curls

Perform 4 supersets of 10 – 12 repetitions, resting 1 minute or less in between each superset.

5) SUPERSET: Hanging Straight Leg Raises and Hanging Knee Raises

Perform 2 sets of 15 – 25 reps, resting 1 minute in between each superset.

6) SUPERSET: Swiss Ball Crunches and Reverse Crunch on Bench

Perform 2 sets of 15 – 25 reps, resting 1 minute in between each superset.

7) CARDIO: 30 Minutes Steady State

Pick your favorite! If it’s nice outside … go for a walk! If the game is on … put the stationary bike in front of it! The purpose of this cardio isn’t to crush it. The purpose is to take it easy, clear your brain, and celebrate a successful week of training! 

bonus-workout

This Bonus Workout is One of My Favorites!

I absolutely love throwing this bonus workout in at the end of a solid week of training! For the most part (outside of the heavy standing calf raises) it’s a pretty light and fast-paced workout. For me, it’s a celebration! I normally use this bonus workout when training my body using a 5-day training split. It’s fits in nicely as an added 6th day of training, and it still allows you that crucial one day of rest each week for your body to recover.

The Only Thing Left is to Try It For Yourself!

Add this bonus workout to your training routine for the next 8 weeks and see how it works for you! At the end, you may notice your lower back is stronger, your grip strength has improved, your abs are tighter, and your calves are bigger and fuller than ever before!

 

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