Weightlifting Transformation Journal
Workout 01: Back & Triceps
1. Grab the pull-up bar with a grip that is slightly wider than shoulder-width apart and your palms facing away from your body.
2. Engage your back muscles and pull your body up towards the bar until your chin is over the bar.
3. Slowly lower yourself back down to the starting position, with your arms fully extended and your shoulders relaxed.
1. Load an appropriate weight onto the end of the T-bar.
2. Stand over the bar so that it’s in between your legs and your chest is resting on the pad (if your machine has one). Keep your back flat and make sure you have a firm grip on the bar or V-grip handle.
3. Lift to remove the bar from rest. Keep your chest up, hips back, and feet wider than shoulder-width apart.
4. After you reach maximum contraction, slowly allow the weight of the bar to lower down until your arms are almost straight before repeating the movement for the desired number of repetitions.
1. Sit at a lat pulldown machine and adjust the knee pad to fit comfortably against your thighs.
2. Grasp the wide bar attachment with your palms facing away from you and your hands slightly wider than shoulder-width apart.
3. Keeping your back straight, exhale and pull the bar down towards your chest, keeping your elbows close to your body and squeezing your shoulder blades together at the bottom of the movement.
4. Hold the bottom position for a moment, then inhale and slowly release the bar back to the starting position.
1. Attach a close grip handle to a cable machine and adjust the weight to your desired resistance level.
2. Sit facing the cable machine with your feet shoulder-width apart and your knees slightly bent.
3. Grasp the handle with both hands, palms facing towards each other, and extend your arms straight out in front of you.
4. Keeping your back straight, pull the handle towards your chest, squeezing your shoulder blades together at the top of the movement.
1. Lie down on a flat bench with a barbell or EZ-bar and hold it with an overhand grip, arms extended straight up above your shoulders.
2. Slowly lower the bar towards your forehead, keeping your elbows pointed straight up towards the ceiling and your upper arms stationary.
3. Pause when the bar is about an inch away from your forehead, then lift it back up to the starting position by extending your elbows.
1. Start by standing upright with your feet shoulder-width apart, holding a dumbbell with both hands above your head, with your palms facing up and your elbows pointing forward.
2. Slowly lower the dumbbell behind your head, keeping your elbows pointing forward and your upper arms close to your head.
3. Pause for a moment when your forearms are parallel to the ground, then slowly raise the dumbbell back up to the starting position, making sure to keep your elbows pointed forward and your upper arms close to your head.
1. Stand in front of the cable machine with your feet shoulder-width apart.
2. Attach the rope to the cable machine and grip the ends of the rope with both hands, with your palms facing each other. Your hands should be close together, with your thumbs wrapped around the rope.
3. Keep your elbows close to your sides and slowly pull the rope down towards your thighs, squeezing your triceps at the bottom of the movement.
4. Slowly allow the rope to return to the start position, keeping your elbows close to your sides before repeating the movement for the desired number of repetitions.
1. Find a dip bar or dip station and place your hands on the bars, palms facing down. Make sure your arms are straight and your shoulders are directly above your hands.
2. Lower your body by bending your arms until your shoulders are lower than your elbows. Keep your elbows close to your body throughout the movement.
3. Push your body back up by straightening your arms, returning to the starting position.