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.
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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 |