Workout 101 - Dead Lift

Jun 26, 2011

Learn the different type of dead lifts, the benefits of the move, and how to correctly perform the dead lift so you can avoid injury while executing this move.


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Week 1
Day 1
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Deadlift 3 3 Legs
SHOWTIME HIIT Training 1 2 Cardio
Power Clean 3 3 Olympic Lifts
SHOWTIME HIIT Training 1 2 Cardio
Barbell Squat With Band 3 5 Legs
SUPER-SET 0 0 TIPS
Barbell Squat 3 3 Legs
SHOWTIME HIIT Training 1 2 Cardio
Dumbbell Side Lunge 3 8 Legs
SUPER-SET 0 0 TIPS
Reverse Hamstring Curl With Band 3 10 Legs
Barbell Bench Press On Bench 3 12 Chest
SUPER-SET 0 0 TIPS
Barbell Bench Press On Bench With Band 3 10 Chest
END 0 0 TIPS
Dumbbell Bench Press On Ball Both Arms 3 5 Chest
SUPER-SET 0 0 TIPS
Standing Mid Cable Flys Both Arms 3 15 Chest
Dips 4 10 Chest
V-Ups With No Equipment 3 20 Abs
Elevated Twisting Crunch With Band 3 15 Abs
Leg Lifts on Ball 3 15 Abs
Day 2
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Power Pull/ High Pull 3 3 Olympic Lifts
SUPER-SET 0 0 TIPS
Barbell Push Press (with bands optional) 3 3 Olympic Lifts
END 0 0 TIPS
SHOWTIME HIIT Training 1 3 Cardio
Standing Cable Side Raise One Arm 3 12 Shoulders
SUPER-SET 0 0 TIPS
Standing Cable Front Raise One Arm 3 12 Shoulders
SUPER-SET 0 0 TIPS
Standing Cable Rear Delt Raise One Arm 3 12 Shoulders
SHOWTIME HIIT Training 1 3 Cardio
Standing Barbell Shrugs With Band 3 20 Shoulders
SUPER-SET 0 0 TIPS
Barbell Bent Over Wide Grip Rows With Band Both Arms 3 10 Back
SHOWTIME HIIT Training 1 3 Cardio
END 0 0 TIPS
Standing Bicep Curl Barbell With Band Both Arms 4 10 Arms
SUPER-SET 0 0 TIPS
Standing Both Legs Over Head Tricep Extension Both Arms 4 10 Arms
Standing High Bicep Curls One Arm 4 10 Arms
SUPER-SET 0 0 TIPS
Laying On Bench Bar Triceps Extension Both Arms 4 10 Arms
Elevated Twisting Crunch With Band 3 15 Abs
SUPER-SET 0 0 TIPS
Leg Lifts on Ground 3 20 Abs
Day 3
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Jump Squat 3 10 Legs
Hang Clean 3 3 Olympic Lifts
Barbell Sumo Squat With Band 3 10 Legs
SHOWTIME HIIT Training 1 3 Cardio
Prone Machine Leg Curl One Leg 3 10 Legs
Barbell Incline Bench Press On Bench With Band 3 10 Chest
SUPER-SET 0 0 TIPS
Barbell Bench Press On Bench 3 6 Chest
SHOWTIME HIIT Training 1 3 Cardio
END 0 0 TIPS
Laying On Incline Bench Dumbbell Flys Both Arms 3 12 Chest
SUPER-SET 0 0 TIPS
Dumbbell Incline Bench Press On Bench Alternating Arms 3 8 Chest
SHOWTIME HIIT Training 1 3 Cardio
Standard Grip Pushups Feet On Ball 3 10 Chest
SUPER-SET 0 0 TIPS
Standing Incline Chest Fly With Band One Arm 3 15 Chest
Elevated Twisting Crunch With Band 3 12 Abs
SUPER-SET 0 0 TIPS
Leg Lifts on Ball 3 10 Abs
Day 4
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Seated On Bench Barbell Military Press With Band 5 10 Shoulders
REST 1 30 TIPS
Standing Dumbbell Side Raise Both Arms 5 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Front Raise Both Arms 5 10 Shoulders
REST 1 30 TIPS
SHOWTIME HIIT Training 1 3 Cardio
Standing Dumbbell Upright Row Both Arms 2 15 Shoulders
SUPER-SET 0 0 TIPS
Seated On Bench Cable Lat Pulldowns One Arm 3 15 Back
SHOWTIME HIIT Training 1 3 Cardio
Seated Cable Row 3 8 Back
END 0 0 TIPS
Slanted Bench Back Extension With Band 3 10 Back
Standing Both Legs Preacher Curls One Arm 6 10 Arms
SUPER-SET 0 0 TIPS
Standing Cable Tricep Extension One Arm 6 12 Arms
END 0 0 TIPS
Dips 4 15 Chest
SUPER-SET 0 0 TIPS
DB Cross Body Hammer Curls 4 15 Arms
END 0 0 TIPS
SHOWTIME HIIT Training 1 3 Cardio
Elevated Twisting Crunch With Band 3 10 Abs
Leg Lifts on Ball 3 20 Abs
Day 5
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Jump Rope 3 30 Cardio
Box Jumps 3 10 Plyometrics
Two Legged Broad Jump 3 10 Plyometrics
Depth Jump 3 10 Plyometrics
Jump Rope 3 30 Cardio
Barbell Deadlift 3 3 Legs
Barbell Overhead Squat 3 5 Legs
Barbell Close Grip Bench Press with bands 3 15 Chest
Standing Incline Chest Fly With Band Both Arms 3 20 Chest
Bent Over Cable Crunch 3 25 Abs
Week 2
Day 1
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Squat 10 10 Legs
REST 1 60 TIPS
Power Clean 3 5 Olympic Lifts
SHOWTIME HIIT Training 1 2 Cardio
Dumbbell Front Lunge 3 6 Legs
SUPER-SET 0 0 TIPS
Prone Machine Leg Curl Both Legs 3 15 Legs
SHOWTIME HIIT Training 1 2 Cardio
Barbell Bench Press On Bench With Band 10 10 Chest
REST 1 60 TIPS
SHOWTIME HIIT Training 1 2 Cardio
Laying on Bench Dumbbell Flys Both Arms 3 15 Chest
Seated On Ball Bicep Curl With Band Both Arms In Front 10 10 Arms
REST 1 30 TIPS
Standing Kickbacks Both Arms With Band 10 10 Arms
REST 1 30 TIPS
Laying On Ball Abdominal Crunch With Dumbbell 10 10 Abs
REST 1 30 TIPS
Day 2
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Power Pull/ High Pull 4 3 Olympic Lifts
SUPER-SET 0 0 TIPS
Barbell Push Press (with bands optional) 4 3 Olympic Lifts
SHOWTIME HIIT Training 1 2 Cardio
Seated On Ball Dumbbell Military Press Both Arms 10 10 Shoulders
REST 1 60 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 3 6 Shoulders
Standing Side Raise With Band Alternating Arms 3 6 Shoulders
SUPER-SET 0 0 TIPS
Standing Front Raise With Band Alternating Arms 3 6 Shoulders
SHOWTIME HIIT Training 1 2 Cardio
Seated On Bench Bar Lat Pulldowns 10 10 Back
REST 1 60 TIPS
Standing Wide Grip High Rows With Band Both Arms 3 10 Back
Laying On Ball Abdominal Crunch With Dumbbell 10 10 Abs
REST 1 60 TIPS
Day 3
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Dumbbell Jumping Lunge 3 10 Legs
SUPER-SET 0 0 TIPS
Adductor Side Steps 3 10 Legs
Hang Clean 3 10 Olympic Lifts
SHOWTIME HIIT Training 1 2 Cardio
Barbell Sumo Squat With Band 3 6 Legs
Reverse Hamstring Curl With Band 3 10 Legs
SUPER-SET 0 0 TIPS
Dumbbell Straight Legged Deadlift 3 8 Legs
SHOWTIME HIIT Training 1 2 Cardio
Barbell Incline Bench Press On Bench With Band 10 10 Chest
REST 1 60 TIPS
Standing Mid Cable Flys Alternating Arms 3 15 Chest
SHOWTIME HIIT Training 1 2 Cardio
Standing Bicep Curl Barbell Both Arms 10 10 Arms
REST 1 60 TIPS
Standing Cable Triceps Extension Both Arms 10 10 Arms
Laying On Ball Abdominal Crunch With Dumbbell 10 10 Abs
REST 1 30 TIPS
Day 4
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Snatch 3 5 Olympic Lifts
SHOWTIME HIIT Training 1 2 Cardio
Standing Shoulder Press With Band Both Arms 10 10 Shoulders
REST 1 30 TIPS
Standing Full Range Lateral Raise With Band Both Arms 3 10 Shoulders
SUPER-SET 0 0 TIPS
Standing Barbell Upright Row 3 10 Shoulders
SHOWTIME HIIT Training 1 2 Cardio
Barbell Bent Over Close Grip Rows With Band Both Arms 3 15 Back
SUPER-SET 0 0 TIPS
Standing Overhead Pulldowns With Band Both Arms 3 15 Back
SHOWTIME HIIT Training 1 2 Cardio
Laying On Ball Abdominal Crunch With Dumbbell 10 10 Abs
REST 1 30 TIPS
Day 5
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Jump Rope 3 30 Cardio
Box Jumps 3 10 Plyometrics
Depth Jump 3 10 Plyometrics
Two Legged Broad Jump 3 10 Plyometrics
Barbell Deadlift 5 2 Legs
Dumbbell Overhead Squat 3 15 Legs
Barbell Close Grip Bench Press with bands 3 8 Chest
Dips 3 15 Chest
Elevated Twisting Crunch With Band 3 20 Abs
Week 3
Day 1
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Barbell Deadlift 3 4 Legs
SHOWTIME HIIT Training 1 3 Cardio
Power Pull/ High Pull 3 2 Olympic Lifts
SUPER-SET 0 0 TIPS
Power Clean 3 2 Olympic Lifts
END 0 0 TIPS
SHOWTIME HIIT Training 1 3 Cardio
Barbell Squat 4 8 Legs
END 0 0 TIPS
Barbell One Legged Squat Foot On Bench 3 5 Legs
SUPER-SET 0 0 TIPS
Dumbbell Straight Legged Deadlift 3 10 Legs
SHOWTIME HIIT Training 1 2 Cardio
Barbell Bench Press On Bench With Band 3 8 Chest
SUPER-SET 0 0 TIPS
Barbell Bench Press On Bench 3 5 Chest
END 0 0 TIPS
Standing Mid Cable Flys Both Arms 4 12 Chest
SUPER-SET 0 0 TIPS
Medicine Ball Push-Ups 4 6 Chest
SHOWTIME HIIT Training 1 3 Cardio
Laying On Ball Abdominal Crunch With Cable 3 40 Abs
Bent Over Cable Crunch 3 20 Abs
Day 2
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
DB Snatch 3 10 Olympic Lifts
SHOWTIME HIIT Training 1 2 Cardio
Machine Military Press Both Arms With Band 10 10 Shoulders
REST 1 40 TIPS
Seated On Bench Dumbbell Side Raise Both Arms 3 6 Shoulders
SUPER-SET 0 0 TIPS
Seated On Bench Dumbbell Front Raise Alternating Arms 3 6 Shoulders
SHOWTIME HIIT Training 1 2 Cardio
Standing Barbell Shrugs 3 15 Shoulders
SUPER-SET 0 0 TIPS
Standing Barbell Upright Row 3 15 Shoulders
END 0 0 TIPS
Seated On Bench Cable Lat Pulldowns One Arm 3 10 Back
SUPER-SET 0 0 TIPS
Standing Cable Machine Close Grip High Rows One Arm 3 12 Shoulders
Standing Bicep Curl Barbell With Band Both Arms 10 10 Arms
REST 1 30 TIPS
Standing Kickbacks Both Arms With Band 10 10 Arms
REST 1 30 TIPS
END 0 0 TIPS
Laying On Ball Abdominal Crunch With Dumbbell 4 20 Abs
SHOWTIME HIIT Training 1 3 Cardio
Day 3
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Step Ups Alternating Legs 1 20 Legs
SUPER-SET 0 0 TIPS
Adductor Side Steps 1 30 Legs
SHOWTIME HIIT Training 1 3 Cardio
Dumbbell Hang Clean Push Press 3 5 Olympic Lifts
END 0 0 TIPS
Barbell Front Squat With Band 3 6 Legs
Hang Clean 3 4 Olympic Lifts
Barbell Straight Legged Deadlift 3 10 Legs
SHOWTIME HIIT Training 1 3 Cardio
Barbell Incline Bench Press On Bench 3 5 Chest
SUPER-SET 0 0 TIPS
Dumbbell Incline Bench Press On Bench Both Arms 3 5 Chest
Smith Machine Incline Bench Press 5 5 Chest
SUPER-SET 0 0 TIPS
Standing Chest Fly With Band One Arm 3 12 Chest
SHOWTIME HIIT Training 1 3 Cardio
Elevated Twisting Crunch With Band 3 10 Abs
SUPER-SET 0 0 TIPS
Laying On Ball Abdominal Crunch With Dumbbell 3 10 Abs
SHOWTIME HIIT Training 1 3 Cardio
Day 4
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Jump Rope 3 30 Cardio
Barbell Push Press (with bands optional) 3 10 Olympic Lifts
SHOWTIME HIIT Training 1 2 Cardio
Standing Dumbbell Shoulder Press Both Arms 4 6 Shoulders
SUPER-SET 0 0 TIPS
Standing Barbell Military Press 4 6 Shoulders
Standing Full Range Lateral Raise With Band Both Arms 3 8 Shoulders
SUPER-SET 0 0 TIPS
Standing Dumbbell Rear Delt Raise Both Arms 3 10 Shoulders
SHOWTIME HIIT Training 1 2 Cardio
Laying on Ball Dumbbell Prone Cobras 3 10 Back
SUPER-SET 0 0 TIPS
Seated Cable Row 3 8 Back
Standing Biceps Curl Dumbbell With Band Alternating Arms 3 12 Arms
SUPER-SET 0 0 TIPS
Standing Both Legs Over Head Tricep Extension Both Arms 3 15 Arms
SHOWTIME HIIT Training 1 2 Cardio
Dips 4 20 Chest
SUPER-SET 0 0 TIPS
Standing Bicep Curl Barbell With Band Both Arms 4 8 Arms
Elevated Twisting Crunch With Band 3 20 Abs
SUPER-SET 0 0 TIPS
Leg Lifts on Ball 3 15 Abs
Day 5
Exercise Sets Reps Muscle Group
Run/Walk 1 Mile 1 1 Cardio
Box Jumps 3 8 Plyometrics
SUPER-SET 0 0 TIPS
Jump Rope 3 15 Cardio
Two Legged Broad Jump 3 8 Plyometrics
SUPER-SET 0 0 TIPS
Jump Rope 3 15 Cardio
Barbell Overhead Squat 3 6 Legs
Reverse Hamstring Curl With Band 3 5 Legs
Barbell Close Grip Bench Press with bands 3 5 Chest
SUPER-SET 0 0 TIPS
Dumbbell Bench Press On Bench Both Arms 3 5 Chest
Laying On Ball Abdominal Crunch With Cable 4 25 Abs

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