Lou Miller - Gold's Gym Fit Coach

Exercise was 1st place on this list of healthy habits. How about that.

These 8 habits could add up to 24 years to your life, study says Adopt one of eight lifestyle habits at age 40, and you could add 4.5 years to your life, a new study found. Add all eight, and you might live up to 24 years longer.

Next time you’re looking to switch up your back routine, try this Posterior Chain Workout. It will hit your entire back from all angles, and incorporate power, strength, hypertrophy, and muscular endurance. Leave one or two reps in reserve (RIR) on each of the first few sets of each exercise, then go to failure on the last set of each one. Perform exercise blocks 5 and 6 as supersets. Rest no more than 90 seconds except for on the heavier sets of deadlifts, where you can take up to 3-4 minutes.

POSTERIOR CHAIN WORKOUT:
1) Hang Cleans: 4 sets of 5 reps, increasing weight each set until you are close to 5 rep max on last set.

2) Deadlifts: 5 sets of 3-5 reps, increasing weight on each set until you are only able to perform 3 safely on last set.

3) Barbell Bent-Over Row, Overhand Grip: 3 sets of 8-12 reps.

4) Reverse-Grip Pulldown: 3 sets of 10-15 reps.

5) A) Single Arm High-to-Low Row, Neutral Grip: 3 sets of 12-15 reps.
B) Dumbbell Rear Delt Flyes: 3 sets of 15 reps.

6) A) Barbell Arm Curl: 3 sets of 10-15 reps.
B) Cable Face Pull: 3 sets of 12-15 reps.

Nice Posterior Chain workout for you today, starting with Power, transitioning to Hypertrophy, and ending with Muscular Endurance.

First: make sure to warm-up with some dynamic stretches. Do a few reps of lying leg cross-overs and lying hip bridges. Then warm your shoulders up by grabbing a broomstick or resistance band and lifting it over and behind your head, returning to start, for 10 reps.

Exercise 1: Barbell High Pull, 4 sets, 5 reps.

-Start light then increase weight on each set until your last, when 5 reps should be hard. Explosiveness is key on this movement.

Exercise 2: Chin-up or Reverse Grip Pull-down, superset with Med Ball Slams

-If you’re doing Pull-downs, do 4 sets of 8-15 reps, starting light then increasing the weight on each set until 8 reps on the fourth set is hard. Immediately move into 10 Med Ball slams after each set

Exercise 3: Neutral Grip Dumbbell Incline Rows, superset with Rear-Delt Flyes

-Set a bench to a 35-45 degree incline, grab a couple of dumbbells, and lay face-down on the bench, using it to support your chest. Using a Neutral Grip, row them to your rib cage simultaneously, then return slowly to starting position. Do 10-15 reps on each set, for 3 total sets, and then grab lighter dumbbells to immediately perform Rear-Delt Flyes for 12-15 reps on the same bench.

Exercise 3: Straight-arm Pull-down, superset with Face-pulls

-Make sure your hands are slightly wider than shoulder width on the Straight-arm Pull-downs. Do 12-15 reps for 3 sets, and transition into the Face-pulls, using a rope-attachment, and making sure the cable is set at eye level, also going for 12-15 reps.

If you’re feeling peckish, finish with a 5 minutes of HIIT on the rower, alternating between 30 sec. at an intense pace and 30 sec. at a low to moderate pace.

-Tip: Leave at least a rep or 2 in the tank on each set except for the last on each exercise, making that last one your hardest and most intense.

Any questions, message me or call me at the gym!