Lifting 101 - Lite

Sep 8

Written By Kevin Liang

Learn How to

One Workout

Full Body 101

Warmup

Plank
Side Plank
Glute Bridge

Superset A

Goblet Squat
Bench Press
Dumbbell Row

Superset B

Romanian Deadlift (RDL)
Seated Shoulder Press
Lat Pulldown

Track Your Progress

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- Full Body 101
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Plank

Sets: 2 Reps: 20-30 sec

Keep Back Straight and Core Tight

Side Plank

Sets: 2 Reps: 20-30 sec

Left Rep + Right Rep = 1 Set

Glute Bridge

Sets: 2 Reps: 8-12

Goblet Squat (Dumbbells)

Sets: 3 Reps: 4-6

Start

End

Three Technique Requirements

Experiment with Your Stance

Depth - find the most comfortable stance that allows you to squat down to parallel (hips aligned with knees)

Bench Press (Dumbbells)

Sets: 2 Reps: 8-12

Start

End

At the Bottom of the Lift

1.) Elbows stay under wrists
2.) Elbows slightly tucked

Dumbbell Row

Sets: 2 Reps: 8-12

Start

End

Pull Backwards and Keep Core Tight

Romanian Deadlift (Dumbbells)

Sets: 2 Reps: 8-12

Start

End

Seated Shoulder Press (Dumbbells)

Sets: 2 Reps: 8-12

Start

End

Slightly Tuck Your Elbows

Lat Pulldown (Cable)

Sets: 2 Reps: 8-12

Start

End

Engage the Scapulas Through Rep

Questions?

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Kevin Liang

Climber’s Lifting 101