Monday, January 9, 2012

Unilateral workout


Most of us out there tend to neglect unilateral work and mostly do bilateral workouts. Adding in a unilateral workout into your regimen every now and then can bring great benefits that include:

  • More muscle fibers becoming involved in order to stabilize the weight
  • The core becomes more active due to the imbalance of the load
  • Allows you to make sure each side is working evenly
  • Better concentration on form
  • Increases recruitment of stabilizing muscles


Here is a workout I like to use with the videos below to show how each exercise should be down. The reps in the video do not correlate to the workout they are just meant to show the proper form.



A1) Chest press with dumbbell-12 reps

A2) One arm row with dumbbell-12 reps

A3) Sumo squat with dumbbell-12 reps

**Start with left arm for the press, row and sumo and then immediately without rest go into the right arm for each exercise. This would equal 1 set. Do 3 total sets, taking 30-60 sec between sets.



B1) Prone row with dumbbell on incline bench-12 reps

B2) Standing neutral grip shoulder press with dumbbell-12 reps

B3) Deadlift with dumbbell-12 reps

**Start with left arm for the press, row and sumo and then immediately without rest go into the right arm for each exercise. This would equal 1 set. Do 3 total sets, taking 30-60 sec between sets.



C1) Standing dumbbell curl-12 reps

C2) Lying tricep extension with dumbbell-12 reps

C3) Lunge with dumbbell ( same leg as arm holding weight )-12 reps

**Start with left arm for the press, row and sumo and then immediately without rest go into the right arm for each exercise. This would equal 1 set. Do 3 total sets, taking 30-60 sec between sets.

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