Week 4 Day 1
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| Shoulder Warm Up |
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Take weights in hand like shown in photograph. Slowly tilt hands back towards head while keeping upper arms steady and still. All the movement should be in your shoulders. Do 20-30 reps. This will warm up your rotator cuffs and will help to prevent injury. Use this whenever the shoulder is involved in an exercise. Example, Chest and shoulders. |
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| Barbell Bench Press |
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Sometimes it is helpful when someone can give you a spot and a liftoff. A liftoff is when someone helps pull the weight into the air so that you are comfortable and in position so that the weight is ready to be lowered onto your chest. As a general rule of thumb, it is best to let the bar pass across your nipple line. DO NOT let the bar bounce off your chest and DO NOT arch your lower back. Also, keep your feet flat on the ground the whole time. (Take a look at the guy with his shirt off, that is the INCORRECT version). After the bar has touched your chest push it all the way back up to the starting position and repeat until your set is over.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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| Barbell Incline Bench |
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If at possible you may want to get someone to spot you - especially to lift the weight off the bench. After the weight is in the air lower it to your upper chest. Make sure the bar touches your chest and push it back up towards the top. Be sure to keep your back on the bench the whole time and keep feet flat on the floor. DO NOT arch your back.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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| Dumbbell Incline Press |
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To start it is best to lay the weights on your thighs. Then while leaning back use the momentum of your thighs to push the weight up towards your shoulders one leg at a time. Then when weight is in position, push it all the way to the top then slowly lower back to the starting position and repeat. Be sure to come all the way back down and go all the way back up. Also, do not arch your back and keep feet flat on floor at all times.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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| Chest Stretch |
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Stand with your hands grasping the end of a bar. Slowly turn away from the bar while still holding onto it. Keep turning until you feel a stretch in your chest. Hold for 20-30 seconds. Then repeat with the other hand. |
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| Sitting Calf Press Machine |
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Sit on the machine as shown in the photograph. Place knees under pads and the balls of your feet on the platform below. Now use your calf muscles to lift the weight in the air. Then lower and repeat.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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| Standing Alternate Calf Press |
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Stand on one foot as shown in the photograph. Keep your other foot higher than the one doing the work. Lower yourself down and then press back up and hold for a second. Then lower and repeat. This exercise can also be done while holding a dumbbell to add more resistance (If it feels easy to do the number of reps I suggest then grab a dumbbell to provide more resistance).
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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| Standing Calf Press Machine |
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Stand as shown in photograph. Put shoulders under the pads and place the balls of your feet on the metal platform below. Now, using only the strength of your calves lift the weight by standing on the balls of your feet. Hold for a second then lower and repeat.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
8-12 |
3 |
~2 Minutes |
| Weight Gain |
8-12 |
3 |
~2 Minutes |
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| Calf Stretch |
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Place feet like shown in the photograph. The leg behind you will be the one that will be stretched. Make sure heel stays on the floor. Next, lean forward until you feel a stretch in your calf. Hold position for 20-30 seconds then repeat with opposite leg. |
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| Dip Bar Leg Lifts (using a ball) |
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Position yourself into the dip bar as shown. This exercise is done with a kids play ball - not a medicine ball. You may need to get someone to place the ball between your feet. This exercise is quite harder using a ball because you have to stabilize it to keep it in place. Now, lift your legs up until they are parallel with the ground then lower them back down and repeat. This exercise can be done without the ball as well.
This exercise is quite difficult and may take you a few tries to get the hang of it. But, don't worry you have to start somewhere. Just work your way up.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
15+ |
3 |
30 Seconds |
| Weight Gain |
15+ |
3 |
30 Seconds |
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| Elbows on Physioball Lift |
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This is a really advanced exercise and works not only your abs but your core as well. To perform place your forearms on the ball as shown in the photograph. Do not lean over and let your chest rest against the ball. Then while holding your position, lift your knees off the ground and then lower them back down and repeat. Remember practice makes perfect!!
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
15+ |
3 |
30 Seconds |
| Weight Gain |
15+ |
3 |
30 Seconds |
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| V-Up Switches |
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This is a really advanced exercise. Take a physioball and place it between your feet. Then lift the ball using your feet and while you are doing that you want to crunch up with your hands. Then grab the ball and lower it back down to the ground behind your head. And repeat the process by placing the ball back in your feet. Watch the video for a better explanation.
| Goal: |
Reps: |
Sets: |
Rest: |
| Weight Loss |
15+ |
3 |
30 Seconds |
| Weight Gain |
15+ |
3 |
30 Seconds |
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