Positions Of Flexion… #2
This is one of my favorite training routines of all time… “Positions Of Flexion.” If you’ve been a member of the Total Fitness Bodybuilding “Inner Circle” since the beginning than you’ll remember we had this as one of the original workouts of the month. In this version here you’re getting a similar program structure, but with totally different exercises.
Positions Of Flexion is basically a method where you train each muscle group through the entire range of motion. Starting with a heavy compound mid-range exercise, a fully stretched exercise, and then a peak contraction exercise.
So in the case of chest training the Bench Press would be an example of a heavy compound mid-range exercise. Dumbbell Fly would be an example of a fully stretched exercise, as most of the emphasis is on the muscles in the fully stretched position. And Pec Deck Fly would be an example of a fully contracted exercise, as most of the tension is on the muscles in the fully contracted position.
For the sets and reps, I really like using the 10-8-6-15 set / rep pattern that Vince Gironda (aka the Iron Guru) made famous. This is a great way to work all ranges of muscle fibers for complete development (i.e. slow, medium, & fast twitch fibers).
Your workout split will go like this:
Monday – Day 1: Chest & Shoulders
Tuesday – Day 2: Back
Wednesday – Day 3: Rest
Thursday – Day 4: Biceps & Triceps
Friday – Day 5: Leg & Abs
Saturday – Day 6: Rest
Sunday – Day 7: Rest
Repeat the cycle…
Note: You can do extra cardio on your off days from weight training if you like, that’s totally fine.
I’ve outlined the workouts in order of the days of the week, as this is how a lot of people train. But if for some reason you have to skip a day (be it work, holidays, or just feeling extra tired), than just pick up your workouts where you left off on the following day.
For example, if something came up and you couldn’t train on Tuesday – Day 2. Just do that workout on Wednesday and push the entire program ahead by a day.
Then you can pick up as normal the next week.
(i.e. Don’t skip a body part workout based on the days of the week)
Click The Link Below To Download The Positions Of Flexion Workout Schedule:
–>> Positions Of Flexion Workout Program #2 – PDF
–>> Printable Workout Gym Schedule #2 – PDF
If you have any questions or comments about this workout program,
please post them in the forum and we’ll chat there 🙂