Workout 101 - Unilateral Movements

May 22, 2011

One of the major obstacles that may come up when individuals train is when one body part becomes naturally stronger and bigger than the other. This is known in simple terms as a Strength Imbalance. To understand in even simpler terms its when one side of your body or limb is stronger than the other. Typically your more dominant side is the culprit when this occurs. Fear not, as this is very common and there are ways to overcome this obstacle. In the Below video Mike demonstrates one way to overcome a strength imbalance in the chest. So make sure to watch and if you need a program to help, well we made sure to give you one as well. See below. Last but not least if you want more information and custom plans, be sure to login or sign up and create your account. The Trainer is FREE with an optional upgrade to get more advanced features and also helps us continue to offer more content and information from our beloved staff of experts.


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If You Like this Video Watch the Entire Series HERE

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 Both Arms 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
Day 6
Exercise Sets Reps Muscle Group
Laying on Ground Abdominal Crunches Hands by Head 3 30 Abs
Laying On Ball Abdominal Crunch With Cable 3 30 Abs
Bent Over Cable Crunch 3 30 Abs

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