expiredf12_26 | Staff posted Apr 01, 2024 05:00 AM
Item 1 of 2
Item 1 of 2
expiredf12_26 | Staff posted Apr 01, 2024 05:00 AM
PowerBlock Small Foam Roller
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Here's the workout in text form:
Reps 10-20, until you slow down noticeably (that's how you judge before failure). No rest, unless your cardio/conditioning demands a short rest (30s say).
Superset 1 (30 secs - 1 min rest)
Dumbbell Skull Crushers (Tricep)
Stiff-Legged Deadlifts (Hamstring)
Superset 2-
Upright Row (Delts)
Split Squat (Glute)
Superset 3
Dumbbell Curls (Bicep)
Front Squats (Quad)
Superset 4
Dumbbell Pull Over (Lats)
Dumbbell Flye (Chest)
Superset 5
Push Up (Chest)
Dumbbell Bent Over Rows (Back)
You don't even need up to 50lbs for this workout, it will beat you up using just 20lbs.
You can do this workout 3 days a week, then at the end you can add:
Day 1: weighted standing or seated calf raises 2 x 10-20
Day 2: 3 x 10-15 of something like hanging leg raises or modified candlestick
Day 3: 2 x 12 of Face Pulls (very slow, really control the eccentric)
After doing it for a month, for variety you can adjust the workout with similar exercises, for example, switch push ups for incline dumbbell press. Switch split squat for lunges, rows for pull ups, etc
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https://sport.woot.com/offers/pow...cnt_wp_0_
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Dumbbells Set and/or Small Compact Weight Stand [woot.com] $69.99
I mean, it says stand before it says the $69.99 price...
I mean, it says stand before it says the $69.99 price...
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https://sport.woot.com/offers/pow...cnt_wp_0_
I have this one and it is great. You do have to be careful attaching the grip adhesive tape to the stand though. I was - but I can't imagine trying to realign it if it was needed. Some very strong adhesive.
I have had my PowerBlock's with Expansion Set I (total 70 pounds) on this stand with no issue. Mine when I got it said it was good up to the 90 pound set but I don't think I'll ever need Expansion Set II.
I got my PowerBlock Elite USA Stage 1 & 2 from Woot for $299 (Stage 1) and the Stage 2 was $139 at the time. Happy with my purchase.
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I've done the P90Xs with resistance bands and it mostly isn't that bad (most recently the wirecutter-suggested Bodylastics set which was a nice improvement over my old ones). Some exercises are awkward, but once you figure it out and have some good anchor spots for pulling exercises, it works ok. Nice thing with the bands is that my wife and I can easily share as we never use the same bands in the same workout.
With the powerblocks or other adjustables, we'd need two sets and honestly I just don't want 2 sets of heavy ass weights sitting around that have a high chance of not being used for long periods.
At that point getting true dumbbells seems ideal--especially since P90X has you changing weights pretty often, but that's even more space and annoyance...maybe if we weren't doing the exercises in our living room...
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