Here’s a three-way exercise plan that will help you get lean using three styles of weight. This plan is designed to avoid plateaus and to keep your body energized. You can use these for six pack ab exercises if you want.
1. Get started by pairing squatting with the barbell and pushups (decline). If you can’t get the squats done, try the single leg squats instead.
Get your bar at chest level and rest it on the top of your back.After unracking the barbell, move back so you have room to work.
You need to get in a wide position with your feet.
You should take a squatting position while keeping your head raised.
2. Do the declining pushups immediately after you finish squatting.Put each foot up on a chair and do the push-up.Do the push up normally if you have too much difficulty.
Do the squat with one leg using a bench to your rear and squatting to it. These are usually popular in places like a weight loss forum.
You can also do the squat without anything behind you. The next set has Bulgarian splits with a ball rollout. With your feet arranged with one behind you on a bench and the other planted, drop your thighs straight down and then push back up.
The leg’s muscles in the back will feel stretched.You can do normal squatting splits if this one is too difficult.If necessary, get something to help maintain stability during the squat.
For the ball roll, get on your knees and put your hands on top of the ball. Roll out, then use your abdominals to return. Your last pair of exercises will do stability leg curls and dumbbell rowing. While on the floor, rest each heel on the ball and, bridging your hips, pull the ball in and then roll it back out. For the dumbbell rows, try using a weight that is a little heavier than you think you can do.
Once you go through these paired exercises, you will have had a great three way workout.
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