Mike Workout Plan

Upper Body

Push Up

20 Reps

Prime movers – Anterior Deltoid, Pectoralis Major, Triceps Brachii.

Key Points – Slow and controlled, full range of motion, keeping your hips in line with your body.

Lying Tricep Extensions

20 Reps

Prime Movers – Triceps Brachii.

Key Points – Hold the upper arm still, 5 seconds on the way down.

Overhead Press

20 Reps

Prime Movers – Anterior Deltoid, Lateral Deltoid, Triceps.

Key Points – Press the dumbbells up above your head vertically and shrug your shoulders towards your ears to increase range of movement.

Bent Over Row

20 Reps

Prime Movers – Latissimus Dorsi, Trapezius, Rhomboids.

Key Points – Pull the shoulders back, squeeze the shoulder blades together, push your feet through the floor to create a stable base.

Banded Bicep Curl

20 Reps

Prime Movers – Biceps Brachii.

Key Points – Limiting movement to elbow flexion and extension, tense the bicep at the top, control the band up to the bench in a “C” shape.

Lower Body

Straight Leg Deadlift

20 Reps

Prime Movers – Hamstrings

Key Points – Keep the knees slightly bent, hinge over from the hips keeping your back straight, slowly return to the start position before repeating. You can do this with dumbbells.

Slow Squat

20 Reps

Prime Movers – Quadriceps, Gluteals

Key Points – Hips back so your weight is through your heels and midfoot, chest up and back straight, your knees should follow the line of your toes.

Abs Workout

Heel Taps

20 Reps

Prime Movers – Rectus Abdominis, Obliques

Key Points – Keep your shoulders off the ground and your neck in line with your body, twist to the side exhaling and contracting your obliques.

Russian Twist

20 Reps

Prime Movers – Rectus Abdominis, Obliques

Key Points – Keep your feet off the floor and lean back to engage the abs, rotate your torso across and down alternating each side.

Single Leg Plank

20 Seconds

Prime Movers – Rectus Abdominis

Key Points – Keep your hips in alignment with your body, hold your core tight, avoid rocking form side to side and control the movement throughout.