Workout 101 - Dead Curl Press
Oct 11, 2011
Mike McErlane covers a movement that covers more than one muscle group. Crossfit training has become very popular, but Mike has noticed that a lot of people have been performing moves incorrectly. So today he'll show you how to properly perform the Dead Curl Press.
The first week of Jim Stoopani's HIIT 100 Program is Below
| Day 1 | |||
| Exercise | Sets | Reps | Muscle Group |
| Bench Press | 10 | 10 (50% 10RM) | Chest |
| REST | 1 | 60 | TIPS |
| Bench Press | 3 | failure | Chest |
| REST | 1 | 60 | TIPS |
| Incline Dumbbell Press | 3 | failure | Chest |
| REST | 1 | 60 | TIPS |
| Cable Crossover (Mid Pulley) | 3 | failure | Chest |
| REST | 1 | 60 | TIPS |
| Wide-Grip Lat Pulldowns | 10 | 10 (50% 10 RM) | Back |
| REST | 1 | 60 | TIPS |
| Wide-Grip Lat Pulldowns | 3 | failure | Back |
| REST | 1 | 60 | TIPS |
| Bent-Over Barbell Row | 3 | failure | Back |
| REST | 1 | 60 | TIPS |
| Straight-Arm Pulldown | 3 | failure | Back |
| REST | 1 | 60 | TIPS |
| Reverse Crunch | 10 | 10 | Abs |
| REST | 1 | 60 | TIPS |
| Crunch | 10 | 10 | Abs |
| REST | 1 | 60 | TIPS |
| Dead-Curl-Press | 10 | 10 | Whole Body |
| REST | 1 | 60 | TIPS |
| Day 2 | |||
| Exercise | Sets | Reps | Muscle Group |
| Squat | 10 | 10 (50% 10RM) | Legs |
| REST | 1 | 60 | TIPS |
| Squat | 3 | failure | Legs |
| REST | 1 | 60 | TIPS |
| Leg Press | 3 | failure | Legs |
| REST | 1 | 60 | TIPS |
| Leg Extension | 3 | failure | Legs |
| REST | 1 | 60 | TIPS |
| Lying Leg Curl | 3 | failure | Legs |
| REST | 1 | 60 | TIPS |
| Triceps Pressdown | 10 | 10 (50% 10RM) | Triceps |
| Triceps Pressdown | 3 | failure | Triceps |
| Lying Triceps Extension | 3 | failure | Triceps |
| Standing Calf Raise | 10 | 10 | Legs |
| REST | 1 | 60 | TIPS |
| Standing Calf Raise | 3 | failure | Legs |
| REST | 1 | 60 | TIPS |
| Seated Calf Raise | 3 | failure | Legs |
| REST | 1 | 60 | TIPS |
| Kettlebell Swing | 10 | 10 | Whole Body |
| REST | 1 | 60 | TIPS |
| Day 3 | |||
| Exercise | Sets | Reps | Muscle Group |
| Dumbbell Shoulder Press (neutral grip) | 10 | (50% 10 RM) | Shoulders |
| REST | 1 | 60 | TIPS |
| Dumbbell Shoulder Press (neutral grip) | 3 | failure | Shoulders |
| REST | 1 | 60 | TIPS |
| Dumbbell Lateral Raise | 10 | 10 | Shoulders |
| REST | 1 | 60 | TIPS |
| Dumbbell Rear Delt Raise | 3 | failure | Shoulders |
| REST | 1 | 60 | TIPS |
| Dumbbell Shrug | 10 | (50% 10 RM) | Traps |
| REST | 1 | 60 | TIPS |
| Dumbbell Shrug | 3 | failure | Traps |
| REST | 1 | 60 | TIPS |
| Dumbbell Curl | 10 | (50% 10 RM) | Arms |
| REST | 1 | 60 | TIPS |
| Dumbbell Curl | 3 | failure | Arms |
| Incline Dumbbell Curl | 3 | failure | Arms |
| REST | 1 | 60 | TIPS |
| Barbell Wrist Curl | 10 | (50% 10 RM) | Forearms |
| REST | 1 | 60 | TIPS |
| Barbell Wrist Curl | 3 | failure | Forearms |
| REST | 1 | 60 | TIPS |
| Dumbbell Clean | 10 | (50% 10 RM) | Whole Body |
| REST | 1 | 60 | TIPS |
| One-Arm Dumbbell Row | 3 | failure | Back |
| Day 4 | |||
| Exercise | Sets | Reps | Muscle Group |
| Bench Press | 10 | (50% 10 RM) | Chest |
| REST | 1 | 60 | TIPS |
| Bench Press | 3 | failure | Chest |
| REST | 1 | 60 | TIPS |
| Reverse Grip Incline Bench Press | 3 | failure | Chest |
| REST | 1 | 60 | TIPS |
| Incline Dumbbell Flye | 3 | failure | Chest |
| REST | 1 | 60 | TIPS |
| Wide-Grip Lat Pulldowns | 10 | (50% 10 RM) | Back |
| REST | 1 | 50 | TIPS |
| Wide-Grip Lat Pulldowns | 3 | failure | Back |
| REST | 1 | 60 | TIPS |
| One-Arm Dumbbell Row | 3 | failure | Back |
| REST | 1 | 60 | TIPS |
| Reverse-Grip Lat Pulldown | 3 | failure | Back |
| REST | 1 | 60 | TIPS |
| Reverse Crunch | 10 | 10 | Abs |
| REST | 1 | 50 | TIPS |
| Crunch | 10 | 10 | Abs |
| REST | 1 | 50 | TIPS |
| Dead-Curl-Press | 10 | 10 | Whole Body |
| REST | 1 | 50 | TIPS |
| Day 5 | |||
| Exercise | Sets | Reps | Muscle Group |
| Squat | 10 | (50% 10 RM) | Legs |
| REST | 1 | 50 | TIPS |
| Squat | 3 | failure | Legs |
| REST | 1 | 60 | TIPS |
| Dumbbell Lunge | 3 | failure | Legs |
| REST | 1 | 60 | TIPS |
| Leg Extension | 3 | failure | Legs |
| REST | 1 | 60 | TIPS |
| Romanian Deadlift | 3 | failure | Legs |
| REST | 1 | 60 | TIPS |
| Triceps Pressdown | 10 | (50% 10 RM) | Triceps |
| REST | 1 | 50 | TIPS |
| Triceps Pressdown | 3 | failure | Triceps |
| REST | 1 | 60 | TIPS |
| Overhead Cable Triceps Extension (High Pulley) | 3 | failure | Triceps |
| REST | 1 | 60 | TIPS |
| Standing Calf Raise | 10 | (50% 10 RM) | Legs |
| REST | 1 | 50 | TIPS |
| Standing Calf Raise | 3 | failure | Legs |
| REST | 3 | 60 | TIPS |
| Kettlebell Swing | 10 | 10 | Whole Body |
| REST | 1 | 50 | TIPS |
| Day 6 | |||
| Exercise | Sets | Reps | Muscle Group |
| Dumbbell Shoulder Press (neutral grip) | 10 | (50% 10 RM) | Shoulders |
| REST | 1 | 50 | TIPS |
| Dumbbell Shoulder Press (neutral grip) | 3 | failure | Shoulders |
| REST | 1 | 60 | TIPS |
| One-Arm Cable Lateral Raise | 3 | failure | Shoulders |
| SUPER-SET | 1 | 30 | TIPS |
| Lying Cable Rear Delt Raise | 3 | failure | Shoulders |
| REST | 1 | 60 | TIPS |
| Dumbbell Shrug | 10 | (50% 10 RM) | Traps |
| REST | 1 | 50 | TIPS |
| Dumbbell Shrug | 3 | failure | Traps |
| REST | 1 | 60 | TIPS |
| Dumbbell Curl | 10 | (50% 10 RM) | Arms |
| REST | 1 | 50 | TIPS |
| Dumbbell Curl | 3 | failure | Arms |
| REST | 1 | 60 | TIPS |
| Behind-The-Back Cable Curl | 3 | failure | Arms |
| REST | 1 | 60 | TIPS |
| Barbell Wrist Curl | 10 | 10 (50% 10 RM) | Forearms |
| REST | 1 | 50 | TIPS |
| Barbell Wrist Curl | 3 | failure | Forearms |
| REST | 1 | 60 | TIPS |
| Dumbbell Clean | 10 | 10 (50% 10 RM) | Whole Body |
| REST | 1 | 50 | TIPS |
