LEG WORKOUT 1

• Pull-Up | Dip Power Tower – A Pull-Up | Dip Power Tower is a piece of equipment that allows you to build strength in the upper body as well as the core abdominal muscles.  Most of them come equipped with parallel handles, a pull-up bar, and push-up handles.  In addition, they usually have a back pad and forearm pads which help you perform leg raises or knee tucks (help strengthen the abs and obliques). 
  • Can be used in the following exercises:
    • Pull-Up
    • Chin-Ups
    • Scap Pulls
    • Resistance Band/Tube Lat Pull-Downs or Rows
    • Dips
    • Deficit Push-Ups
    • Pike Push-Ups
    • Planches
    • Planche Push-Ups
    • Tuck Planche Push-Ups
    • Knee Tucks
    • L-Sits
    • Hanging Leg Raises

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• Pull-Up Bar – Pull-Up bars are designed to help you strengthen your Back, Lats, Shoulders, Chest and Arms.  They are smaller and more portable than a Pull-Up | Dip Power Tower. There are different types available for purchase online.  Some you can use by wedging it between a door frame, some you place on the door frame, and some you mount on the wall.  All are good choices.  The ones you mount are a bit more sturdy since they are bolted into the wall thereby reducing the chance of it falling off.
  • The one pictured above is the exact same one I’ve been using for the last 5 years and have not issues other than it scratching up my door frame some.  You can also place this particular one on the floor and use the handles as push-up bars.
  • Can be used in the following exercises:
    • Pull-Ups (regular grip, close-grip, wide-grip, neutral grip)
    • Chin-Ups (regular grip, close-grip, wide-grip)
    • Scap Pulls
    • Hanging Leg Raises
    • Hanging Knee Tucks
    • Push-Ups
    • Tricep Extensions
    • Tricep Push-Ups

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•  BARBELLS – Like dumbbells, you can use barbells in a variety of exercises. You do need a bit more space since the length of them and the weight plates or bumper plates are larger.  However, using them allows you to add more resistance weight to your exercises.  Most commercial gyms don’t have dumbbells heavier than 120s.  Let’s say you wanted to bench press or deadlift more than 240lbs, you would have to switch over to using a barbell where you could keep adding weight plates past the 240lbs. Like dumbbells, they are quite durable and can last a long time if you take care of them.
  • Can be used in the following exercises:
    • Barbell Rows
    • Bent Over Barbell Rows
    • Bent Over Upright Rows
    • Single Arm Barbell Rows
    • Pullovers
    • Deadlifts
    • Goodmornings
    • Squats
    • Lunges
    • Thrusters
    • Military Presses
    • Overhead Presses
    • Cleans
    • Jerks
    • Push Presses 

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• BUMPER PLATES – Bumper plates are a type of weight plate that are used with Olympic Barbells. They have a steel collar middle to slide onto the barbell and are made of dense rubber material. This material and their overall design allow you to drop a barbell that is loaded with weight plates directly on the ground. With the rubber bumper weights, the bar and plates will bounce.  If drop a barbell with metal weight plates, you risk damaging the floor, the barbell, and the plates.  

• • Can be used in the following exercises:
    • Weighted Pull-Ups or Chin-Ups (when using a pull-up belt)
    • Weighted Push-Ups
    • Barbell Rows
    • Bent Over Barbell Rows
    • Bent Over Upright Rows
    • Single Arm Barbell Rows
    • Pullovers
    • Deadlifts
    • Goodmornings
    • Squats
    • Lunges
    • Thrusters
    • Military Presses
    • Overhead Presses
    • Cleans
    • Jerks
    • Push Presses 

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• BARBELL COLLARS – Barbell collars are placed on barbells to keep the weight plates in place while exercising.  They help prevent the plates  from falling off the bar while in use. The bumper plates or weight plates are placed on the bar, and then the collars are attached on the outer side of them.  

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