The Unilateral POWER Workout

Jun 14, 2013

Try the Unilateral Program for increases that you never thought possible

The Unilateral Program

One of the best and most effective ways to train not only to change things up in the gym, but also to shock your body in a way that will generate massive increases in your strength is to execute Unilateral movements.

What are Unilateral movements?

Not as Scientific of a term as it sounds if you are unfamiliar. Unilateral training refers to executing a movement with either one arm or one leg working at a time. Many of us have train for years doing the standard Both arms moving using a barbell or dumbbell and both legs moving when we train our upper and lower body.

The problem is that over time we can overcompensate our dominate limb and encourage the body to work one part more than the other. Injuries and strength imbalances can be a results and even the aesthetics of the results can be seen when one arm/leg is clearly larger that the other.

Training Unilaterally can also help with the mind to muscle connection as it forces you to focus on one area of the body you are using which can help with harder more significant contractions in the muscles that are being worked. In the Below Videos I explain a few unilateral movements with a corresponding workout program listed.

If you are in need for a way to dramatically change the way you train, and see significant gains try the Unilateral Power Program below.

Helpful Videos

http://www.workouttrainer.com/home/videos/workout-0-unilateral-lat-pulldown
http://www.workouttrainer.com/home/videos/workout-0unilateral-movements
http://www.workouttrainer.com/home/videos/db-bench-press-one-arm

Week 1

Day 1

Exercise	Sets	Reps	Muscle Group
Barbell One Legged Squat Foot On Bench	3	8	Legs
SUPER-SET	0	0	TIPS
Adductor Side Steps	3	15	Legs
END	0	0	TIPS
Machine Leg Press Both Legs	3	15	Legs
Prone Machine Leg Curl One Leg	3	12	Legs
SUPER-SET	0	0	TIPS
Seated Machine Leg Extension One Leg	3	12	Legs
END	0	0	TIPS
Barbell Walking Lunge	3	8	Legs
Standing Calf Raise	5	30	Legs

Day 2

Exercise	Sets	Reps	Muscle Group
Barbell Bench Press On Bench	3	15	Chest
Dumbbell Bench Press On Bench Alternating Arms	3	6	Chest
SUPER-SET	0	0	TIPS
Standing Chest Fly With Band One Arm	3	15	Chest
END	0	0	TIPS
Smith Machine Incline Bench Press One Arm	3	6	Chest
SUPER-SET	0	0	TIPS
Medicine Ball Push-Ups	3	5	Chest
END	0	0	TIPS
Laying On Bench Dumbbell Flys Alternating Arms	3	10	Chest
Barbell Close Grip Bench Press with bands	3	12	Chest

Day 3

Exercise	Sets	Reps	Muscle Group
Seated On Bench Barbell Military Press	3	15	Shoulders
Standing Dumbbell Shoulder Press Alternating Arms	3	8	Shoulders
Tri-Set	0	0	TIPS
Standing Dumbbell Side Raise Alternating Arms	3	8	Shoulders
Tri-Set	0	0	TIPS
Standing Dumbbell Front Raise Alternating Arms	3	8	Shoulders
END	0	0	TIPS
Standing Dumbbell Upright Row Alternating Arms	3	8	Shoulders
Standing Dumbbell Rear Delt Raise One Arm	3	10	Shoulders

Day 4

Exercise	Sets	Reps	Muscle Group
Standing Bicep Curl Dumbbell Both Arms	3	10	Arms
Tri-Set	0	0	TIPS
Standing Bicep Curl Dumbbell Alternating Arms	3	12	Arms
Tri-Set	0	0	TIPS
Standing Bicep Curl Barbell Both Arms	3	10	Arms
END	0	0	TIPS
Standing Cable Triceps Extension Both Arms	3	10	Arms
Tri-Set	0	0	TIPS
Standing Cable Tricep Extension One Arm	3	12	Arms
Tri-Set	0	0	TIPS
Standing Kickbacks Both Arms With Band	3	15	Arms

Day 5

Exercise	Sets	Reps	Muscle Group
Seated On Bench Bar Lat Pulldowns	3	15	Back
Dumbbell Bent Over Wide Grip Rows With Band One Arm	3	15	Back
Dumbbell Power Row	3	12	Back
Standing Barbell Upright Row	3	15	Shoulders
Seated Cable Row	3	10	Back