CAUTION WITH HEAVY CHEST AND SHOULDER EXERCISES!!

REVERSE PROGRESSIONS-6 sets performed by subtracting 1 rep from each succeeding set following a 5-10 second rest. Set #1=6 reps, set # 2= 5 reps, set #3= 4 reps, set #4=3 reps, set #5=2 reps, set #6=1 rep. Speed of reps = 2 second count push or pull, 4 second count resist.

WORKOUT #1

CHEST

Reverse Progression Protocol

Smith Machine Flat Bench Press

You may use the self spotter "adjustable stop" for your safety.

Load 15 pounds to bar x 6 reps

Add 5 pounds to bar x 5 reps

Add 2.5 pounds to bar x 4 reps

Add 2.5 pounds to bar x 3 reps

Add 2.5 pounds to bar x 2 reps

Add 2.5 pounds to bar x 1 rep

Life Fitness Machine Multi Purpose Cable Device

Cable Fly

Adjust both pulley device to hole #8

Attach both single handle grips.

Stand with body counter balanced, one leg behind, one leg in front.

Stand with back in vertical position.

Reach out in front as if to reach around imaginary swiss ball at chest level, keep arms locked in bent position

7.5 pounds each side x 6 reps

10 pounds each side x 5 reps

12.5 pounds each side x 4 reps

15 pounds each side x 3 reps

15 pounds x 2 reps

17.5 pounds x 1 rep

Flat Bench Dumbbell Fly

8 pound DB's x 6 reps

10 pound DB's x 5 reps

12 pound DB's x 4 reps

15 pound DB's x 3 reps

20 pound DB's x 2 reps

20 pound DB's x 1 rep

Flat Bench Dumbbell Press

10 pound DB's x 6 reps

12 pound DB's x 5 reps

15 pound DB's x 4 reps

20 pound DB's x 3 reps (Position heavier DB's on your legs while seated on bench, lean back carefully to start position)

25 pound DB's x 2 reps

30 pound DB's x 1 rep (Negative only)

Bosu (half moon) Push up on Strongboard

18 total reps with no rest (progress/increase each workout, rest if you have to) 

You may also perform on knees

Dips (Negatives x 10)

Adjust handles wide positionYou do not need to use the kneeling pad for this movement

Keep elbows out/wide.

TRX Chest Presses

Regular Speed

10 reps half in

10 reps half out

10 full reps 

WORKOUT #2

LEGS (Reverse Progression Protocol unless otherwise noted)

Swiss Ball Squats

Pick any size swiss ball.

Face away from wall.

Place ball along wall with curve of ball on curve of back.

Make sure knees are behind toes when squatting.

(2) 6 pound DB's x 6 reps

(2) 8 pound DB's x 5 reps

(2) 10 pound DB's x 4 reps

(2) 12 pound DB's x 3 rep

(2) 15 pound DB's x 2 reps

(2) 20 pound DB's x 1 rep (Awesome job!)

Kettlebell Lunge Pass Thru

Regular speed protocol

12 pound KB x 10 reps each leg

Kettlebell Vertical Clean

Regular speed protocol

Start with feet shoulder width apart

Place KB in between both feet 

Squat down lift KB with legs and bring up to the rack position

15 pound KB x 10 each side

Inch Worms (Hamstring Stretch)

Start in a front plank position. Keep legs straight and arms straight shoulder width apart. Walk feet (keep straight) up to hands using 1 inch steps. When you reach the point where you cannot perform any more without bending legs, stop. Walk hands forward all the way to the original plank position, repeat. 5 reps

Leg Extension

25 pounds x 6 reps

35 pounds x 5 reps

40 pounds x 4 reps

50 pounds x 3 reps

55 pounds x 2 reps

60 pounds x 1 rep

Leg Curl

35 pounds x 6 reps

40 pounds x 5 reps

50 pounds x 4 reps

60 pounds x 3 reps

65 pounds x 2 reps

70 pounds x 1 rep

Calf Raise on Life Fitness Machine Leg Press

Keep legs straight throughout

Place 1/3rd of foot on leg press board, lower heels

40 pounds x 6 reps

50 pounds x 5 reps

60 pounds x 4 reps

70 pounds x 3 reps

75 pounds x 2 reps

80 pounds x 1 rep

Single Leg Squat Pull In (Short strap handle) Face wall. Balance on right leg with foot flat on floor, left leg straight and elevated out in front.  Center both handles around right leg/foot. Lower/squat down toward floor (careful not to hyper extend knee) extending arms until straight. Push off right leg to a fully standing position while keeping left leg elevated. You may use upper body to assist with the movement up. Push down on both handles at top of movement to finish rep. Switch legs. 12 REPS each leg

Hip Stretch

Sit on mat. Bend right leg and bring right foot in towards groin. Lift left leg and bring left ankle over right knee.

Push left knee down towards floor. Hold 30 seconds. Switch.

Additional Inner Thigh Exercises

Kettlebell Sling Shot

12 pound KB x 20 reps each way

Kettlebell High Pull

Legs wider than shoulder width

15 pound KB x 20 reps

Kettlebell Single Arm Transition High Pull

Similar to the High Pull, Pull with one arm, transition in front of chin

10 pound KB x 20 reps

Hip Adductor on Captains Chair

Position you body like a bent knee raise. Hold knees up throughout while you separate knees to engage inner thigh

1 Pound ankle weight on each leg x 20 reps (Manual Speed)

Hip Adductor Leg Rotations on Mat

1 pound ankle weights each leg

Regular Speed

10 rotations inward

10 rotations outward

Bar Bell Sissy Squat

Legs wide, point toes outward

Use step riser to place DB on after each rep

25 pound DB x 20 reps (Manual Speed)

Swiss Ball Inner Thigh Squeeze Hold

On mat face up, squeeze ball between knees.

1 minute 30 seconds

Single Leg Hip Adductor on Mat

Lie down on mat side lying.

Keep left leg straight.

Cross right foot over left leg.

Lift left leg and lower back down without touching mat.

(2) 1 pound ankle weights each leg x 20 regular speed reps

WORKOUT #3

UPPER BACK (Reverse Progression Protocol unless otherwise noted)

Life Fitness Machine Cable Pull Down

50 pounds x 6 reps (Overhand wide grip)

55 pounds x 5 reps (Overhand wide grip)

60 pounds x 4 reps (Overhand wide grip)

70 pounds x 3 reps (Overhand wide or Underhand shoulder width grip)

75 pounds x 2 reps (Overhand wide or Underhand shoulder width grip)

80 pounds x 1 rep (Overhand wide or Underhand shoulder width grip)

Life Fitness Machine Cable Row

Sit with back vertical/upright

45 pounds x 6 reps

50 pounds x 5 reps

57.5 pounds x 4 reps

70 pounds x 3 reps

75 pounds x 2 reps

80 pounds x 1 rep (Negative Only)

DB Pullover

Lie down on flat bench perpendicular position

12 pounds x 6 reps (hold DB on ends)

15 pounds x 5 reps (hold DB on ends)

20 pounds x 4 reps (hold DB on ends)

25 pounds x 3 reps (change grip on DB)

30 pounds x 2 reps 

35 pounds x 1 rep

TRX Inverted Row (Use the TRX Mounting near Door)

Inverted Row (Short Strap handle position) Face wall (face up) at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles palms down, pull yourself up (slow controlled) toward the ceiling/wall keeping your body straight from your neck to ankles and turning your handles inward, when you have reached the top, descend back down to the starting position extending your arms straight on each rep and turning the handles back to palm down position on each rep.

Use the line on the floor near the door as a starting point.

Half your foot on Line/Slight Angle x 6 reps

Deeper 1 Angle x 5 reps

Deeper 2  Angle x 4 reps

Deeper 3 Angle x 3 reps

Deeper 4 Angle x 2 reps

Deeper 5 Angle x 1 rep

High Row on Life Fitness Machine Cable Pull Down

Remove solid angled bar and replace with long single handle strap attachments (one on each cable)

Sit on floor with your body close to the seat.

Lean slightly back as you pull handles down to sternum upper chest level.

Resist back to full extension each rep.

If you need to regrip, stop set , regrip, continue.

55 pounds x 6 reps

60 pounds x 5 reps

65 pounds x 4 reps

70 pounds x 3 reps

75 pounds x 2 reps

80 pounds x 1 rep (1 cheater rep allowed)

New Exercises

Long Plank DB Row

Start in a front plank position while holding both DB's shoulder width apart directly below shoulders, feet also shoulder width apart.

Keep arms straight and body straight from neck to ankle.

Lift 1 DB at a time/row.

Do not twist body while rowing.

(2) 10 pound DB's x 10 each side

Single Arm DB Row

12/12 Protocol

12 pound DB x 12 reps (2x)

WORKOUT #4

SHOULDERS

Seated DB Press

Keep DB's ear level and in the same plane from bottom of movement to top.

Angle DB's above hear together.

Extend both arms all the way up at top of movement.

8 pound DB's x 6 reps

10 pound DB's x 5 reps

12 pound DB's x 4 reps

15 pound DB's x 3 reps

15 pound DB's x 2 reps

20 pound DB's x 1 rep (Place both DB's on knees. Push both DB's using legs/push off floor)

Standing DB Front Side Combo (Regular Speed Protocol)

Straight up to ear level in front, palms down.

Extend arms straight out to the side, palms down.

Turn palms up, bring both arms straight up overhead.

Turn palms down, bring both arms straight down to ear level.

Bring both arms inward in front of you, palms down.

Bring both arms down to starting position, palms down, DB's by your side.

5 pound DB's x 10 reps

Seated Smith Machine Press (Use Bench, elevat bench to vertical)

Position bench underneath bar so when lowering bar it is at chin level when performing)

Shoulder width grip or a little wider grip on bar.

Add 5 pounds x 6 reps

Add 2.5 pounds x 5 reps

Add 2.5 pounds x 4 reps

Add 2.5 pounds x 3 reps

Add 2.5 pounds x 2 reps

Add 2.5 pounds x 1 rep

Standing DB Side Raise

4 pound DB's x 6 reps

5 pound DB's x 5 reps

6 pound DB's x 4 reps

8 pound DB's x 3 reps

10 pound DB's x 2 reps (Half rep is ok)

12 pound DB's x 1 rep (Half rep is ok)

Standing DB Front Raise

Lean slightly forward on heavier weight to prevent arching back.

4 pound DB's x 6 reps

5 pound DB's x 5 reps

6 pound DB's x 4 reps

8 pound DB's x 3 reps

10 pound DB's x 2 reps (Half rep is ok)

12 pound DB's x 1 rep Half rep is ok)

Standing DB Shrug

Start with DB's in front of your body.

Keep arms straight. Try to touch ears with shoulders.

Slightly squeeze shoulder blades together at the top of movement.

10 pound DB's x 6 reps

12 pound DB's x 5 reps

15 pound DB's x 4 reps

20 pound DB's x 3 reps

25 pound DB's x 2 reps

25 pound DB's x 1 rep

Standing Smith Machine Shrug (Did not perform)

Load 20 pounds x 6 reps

Add 5 pounds x 5 reps

Add 5 pounds x 4 reps

Add 5 pounds x 3 reps

Add 5 pounds x 2 reps

Add 5 pounds x 1 rep

TRX Side Pull/Front Raise Combo

10 reps

WORKOUT #5

TRICEPS 

Assited Dips

Elbows back, keep back straight

60 pounds x 6 reps

50 pounds x 5 reps

40 pounds x 4 reps

30 pounds x 3 reps

20 pounds x 2 reps

10 pounds x 1 rep (With assistance/spot from Tom)

Cable Push Down

Solid bar attachment (Angeled)

22.5 pounds x 6 reps

25 pounds x 5 reps

27.5 pounds x 4 reps

30 pounds x 3 reps

32.5 pounds x 2 reps

36 1/4 pounds x 1 rep (Awesome job!)

Dumbbell Head Crusher

(1) 15 pound DB x 6 reps

(2) 8 pound DB's x 5 reps

(1) 20 pound DB x 4 reps

(2) 10 pound DB's x 3 reps

(1) 25 pound DB x 2 reps

(1) 30 pound DB x 1 rep (With slight spot)

Smith Machine Close Grip Tricep Press

Position Flat Bench at Smith Machine

Bar should be just above sternum when in the lower position

Keep elbows in

Load 10 1/4 pounds x 6 reps

Add 2.5 pounds x 5 reps

Add 2.5 pounds x 4 reps

Add 2.5 pounds x 3 reps

Add 2.5 pounds x 2 reps

Add 5 pounds x 1 rep

Dumbbell Kick Back on Incline Bench (face down)

Adjust bench 45 degrees

Kneel with one knee on bench, other leg on flor for balance

Hold DB's at your side with both elbows pointed back (keep arm from shoulder to elbow parallel to floor)

Push/kick both DB's straight back

12/12 Protocol (Regular Speed)

6 pound DB's x 12 reps (3 sets)

Independent Cable Push Down

Adjust  each pulley all the way up

Use separate handles for each pulley

Start with forearms parallel to floor

Extend arms straight each rep in the push or down position

7.5 pounds (each side) x 6 reps

10 pounds (each side) x 5 reps

12.5 pounds (each side) x 4 reps

( Next 3 sets Start with weight pushed all the way down first. Keep elbows tight to your torso throughout)

15 pounds (each side) x 3 reps 

15 pounds (each side) x 2 reps

17.5 pounds (each side) x 1 rep (Negative)

Halo (Use the Free Weight/Squat/Multi Purpose Rack)

Regular Speed Protocol

Walk behind rack near mirror

Place both adjustable step on pads in the down position

Place both of your feet under the bottom rail of support on rack

Reach down and place both hands on adjustable step on pad

Lower your body straight down keeping legs straight and elbows pointed back toward mirror

15 reps

WORKOUT #6 

BICEPS

Standing Barbell Curl

(use curl shaped bar)

2.5 total pounds plates x 6 reps

5 total pounds x 5 reps

7.5 total pounds x 4 reps

10 total pounds x 3 reps

12.5 pounds x 2 reps

15 total pounds x 1 rep (Careful with right arm strain)

 

Single Arm DB Preacher Curl on Incline Bench

6 pound DB x 6 reps

8 pound DB x 5 reps

10 pound DB x 4 reps

12 pound DB x 3 reps

15 pound DB x 2 reps

15 pound DB x 1 rep

 

Cable Curl

Use both pulley systems

5 pounds + Magnet (each side) x 6 reps

7.5 pounds + Magnet (each side) x 5 reps

10 pounds + Magnet (each side) x 4 reps

12.5 pounds + Magnet (each side) x 3 reps

15 pounds + Magnet (each side) x 2 reps

15 pounds + Magnet (each side) x 1 rep

 

TRX Bicep Curl

 

Cable Curl with Solid Bar Attachment

15 pounds x 6 reps

17.5 pounds x 5 reps

20 pounds x 4 reps

22.5 pounds x 3 reps

25 pounds x 2 reps

27.5 pounds x 1 rep

DB Concentration Curl on Flat Bench

Sit on bench side ways

Left Arm

Hold DB low so the back of your left arm is against the inside of the left leg.

12 pound DB x 15 regular speed reps

Switch

New Exercise

Standing DB Curl

Right, Left, Both with twist add a rep to each series

Start with 10 pound DB's x 3 reps

Finish with 8 pound DB's x 3 reps

WORKOUT #7

CORE (AB, LOW BACK, OBLIQUES)

Long Plank

Position your body in a straight arm, straight leg front plank. Feet and hands shoulder width apart. Place 12 pound DB below sternum. Push DB to the right with left arm as far as you can. Pull DB back to “under sternum” with your left arm. Alternate sides.

12 each way

 

Dumbbell Double Swing Clean on Decline Bench

Start seated up on decline bench with both 6 pound DB’s in hands, arms straight and hanging by your side. Swing both arms lifting both DB’s until you are holding both DB’s elevated at eye level keeping both elbows out in front. Lower your body back until touching shoulders while holding both DB’s. Ascend back up to starting position while holding and controlling both DB’s engaging abdominals.

(2) 6 pound DB’s x 12-15 reps

 

Dumbbell Overhead Press Elbow to Knee

2 sets of Ankle weights each leg and (1) 6 pound DB

Start with right arm overhead holding DB, arm straight. Lower your right elbow down as you raise your right knee up and touch/tap 2x. Repeat 10 times. Switch sides. 

After 10 reps each side, Perform opposite elbow/opposite knee touch/tap 2x x 10 each side.

 

Kneeling Roll Out (using wheel)

Kneel on mat, hold wheel with arms straight. Lower hips first, push wheel out in front as far as you can until back is arched. Use your core/abs and pull yourself back up to starting position. 15 reps

 

Dumbbell Side Pull on Hyper Extension Device

Side position (left side down) on device, hold 10 pound DB in left hand/arm hanging, 6 pound DB with right hand raised and elevated. Make sure right arm stays straight throughout exercise.

15 reps each side

 

Kettlebell Vertical Clean 

12 pound KB x 10 reps each arm

Similar movement you perform for legs. Only difference is you are not squatting down to clean the KB. Keep your legs locked in the bent position while performing.

 

Bocu Front Plank on Strong Board (Use round Strong Board)

Place Bocu (flat side down or round side down) on square strong board.

Elbows on Bocu, feet shoulder width on floor keeping body straight from neck to ankle.

120 seconds

 

Leg Lift Hold (Supine position-face up)

Lie down on mat face up with both legs together 6 inches off floor. Hold 10 seconds. Raise leg 3 more inches, hold 10 seconds. Raise legs 3 more inches, hold 10 seconds.

Lower legs 3 inches, hold 10 seconds. Lower legs 3 more inches, hold 10 seconds. 

Total 90 second hold.

Single Leg Lift Hold (Prone position-face down)

Lie down on mat face down with R. leg 6 inches off floor. Hold 10 seconds. Raise R. leg 3 more inches, hold 10 seconds. Raise R. leg 3 more inches, hold 10 seconds.

Lower R. leg 3 inches, hold 10 seconds. Lower R. leg 3 more inches, hold 10 seconds. 

Switch legs.

Total 80 second hold each leg with ankle weights

New exercise

Hanging Strap Bent Knee Raise

Attach both straps on the Smith Macjine Bar. Adjust bar all the way up. Place both arms through and support your body letting both legs hang. Control the movement both ways to avoid swinging.

12 reps with a 12 count hold (Try to work up to 3 sets consecutivly.

Strap Bent Knee Raise/Hip Adductor

Same as bent knee raise, just separate both knees at top of movement each rep. No hold at the end.

12 reps

Hanging Strap Side Lift

Bring both ankles/knees up to the side

12 reps each side

Bonnie D. Training at BSFC

Strength Training: The Right Way

The goal of my strength training program will be to develop overall muscular

strength potentials that is safe, sound, sensible, systematic and applicable to your fitness goals.

 

Begin each set with a goal to complete the number of repetitions listed. The effort must be increasing for every subsequent repetition.

Each repetition should be performed in a controlled, deliberate manner where the exercise is performed with appropriate level of intensity and with the minimal involvement of momentum.

You should continually contract your target musculature during the raising phase and the lowering phase of each repetition. 

 

The lowering phase of every repetition should be slower than the raising phase. A suggested guide is to raise the involved limbs up (push or pull) in 2 seconds or at a 2 count and lower (resist) them in 4 seconds or a 4 count.

 

Flex the muscle momentarily in the mid-range of each exercise when the muscle is in its “fully contracted position.” Then lower the resistance slowly to the starting position. This is the most difficult way to train; however it is the most productive way to train.

 

When you are able to complete the exercise in proper form for the prescribed number of repetitions, add the appropriate weight (depending on the difficulty of the exercise) appropriate may be as little as 1 pound, yet not greater than 10 pounds and continue to progress. Never sacrifice quality of lifting form for quantity of weight lifted.

 

Chart your progression, allow ample time to rest and recover between workouts. You should change your workout every 8-10 weeks to prevent overtraining and monotony.

 

Use the following protocols for the progressive weight training exercises listed. For best results, perform each progressive weight training workout 3 times a week a “minimum” 60 minutes each day, giving the muscle group trained 1 day rest in between training days. You may stretch before, during and after each exercise and or days off. Cardio may be performed “after” strength training and/or on off days. 

PROTOCOLS

SIX SHOOTERS Set is performed at normal speed (2 count push or pull, 4 count resist) rep whereby every sixth rep the lifter performs a six second concentric (push or pull) and a six second eccentric (resist) rep. 

12/12's

12 regular controlled speed reps. Hold the 12 rep in the most difficult position for a 12 second count.

Goal is 5 consecutive sets in a row

10-8-6-8-10

Manual Speed

Pick a weight. You should feel challenged/difficult on each of the reps performed.

Weight x 10 reps

Add weight x 8 reps

Add weight x 6 reps

Remove weight x 8 reps

Remove weight x 10 reps

WORKOUT #1

LEGS & CHEST

You may alternate muscle groups. Perform 1 exercise for legs, the 1 exercise for chest.  Make sure you complete all exercises listed. Please train a minimum of 1 hour each session. If you exceed 1 hour, continue.

LEGS

Hip Adductors (Inner Thigh)

Six Shooter Protocol

Lie back on mat, face up, arms out to the side, legs straight up above chest.

Separate legs (4 count out). Bring legs back together (2 count in).

(2) ankle weights each leg x 18 reps

12/12's 

(1) ankle weight on each leg x 12 reps

Hip Abductors on Mat

(Six Shooter Protocol)

Muscles worked: Outer Thigh (major), Glutes (secondary)

Lie down on mat in side lying position, rest head on floor or arm. Bend bottom leg. Keep top leg straight throughout.

Raise leg up (2 count up) Lower back down to starting position (4 count down) without touching other leg.

(2) ankle weights each leg x 18 reps each leg

12/12's

(1) ankle weight on each leg x 12 reps

Single Leg Bridge (Works Glutes, Hamstrings, Abs)

Six Shooter Protocol

Lie face up on mat, push off both heels to elevate hips off mat. Elevate left leg next to right knee. Keep left leg straight throughout.

Lower Hips (4 count down) Raise Hips (2 count push)

(lower hips only, do not touch mat) IMPORTANT TO PUSH OFF THE HEEL WITH THE WHOLE FOOT ON MAT.

Switch legs

(2) ankle weights each leg x 18 reps each leg

12/12's

(1) ankle weight on each leg x 12 reps

Double Leg Bridge (Perform this exercise at end of leg workout)

Push off both heels at one time.

Hold 15 pound DB on hips x 18 reps

12/12's

15 pound DB x 12 reps

Life Fitness Leg Extension Machine

Six Shooter Protocol

Adjust seat so knees line up with pivot point on pad you will push off. 

Adjust ankle roller pad where ankle and foot come together.

Keep back against seat, hold handles on side of machine.

45 pounds x 18 reps

12/12's

35 pounds x 12 reps

Standing Quad Stretch 15-30 seconds each leg.

Hold ankle not foot. Keep knees together throughout

Life Fitness Machine Leg Curl

Six Shooter Protocol

Adjust seat so pad (pad that holds your knee down) is behind your knee when sitting.

Adjust ankle roller pad to the back of the ankle.

Keep back against back rest. Hold handles.

45 pounds x 18 reps

Life Fitness Leg Curl Machine

12/12's

30 pounds

3 sets 12 reps, hold 12th rep all the way in/engaged/squeeze hamstring for 12 seconds

Calf Raises on Life Fitness Machine Leg Press

Position 1/3rd of feet on lower portion of "press board". 

Keep legs straight throughout.

Lower heels. (4 count down) Press back up to tip toe position (2 count push)

20 pounds x 18 reps

Straight Leg Dead Lift

(2) 15 pound DB's x 18 reps

STRETCH

Hurdle, Butterfly, Straight Leg, Split

Hold each position 30 seconds.

 

Seated on a mat, get into a right leg hurdle position (right leg straight, left leg bent, left foot on inside of inner thigh. Reach out and touch right toe with both hands. 

 

Do the same for the left leg.

 

Butterfly. Seated on mat, Bend both legs and bring both feet into your groin/inner thigh area with the bottoms of you feet facing each other. Drive you knees to the floor while reaching out over your feet.

 

Straight Leg. Seated on the floor, legs straight, toes pointed up, reach out and touch both toes with both hands.

 

Split. Seated on mat, both legs separated as far as you can separate, reach out and touch each toe with each hand at the same time. 

Walking Inch Worms (Did not perform)

Start in a front plank position. Keep legs straight and arms straight shoulder width apart. Walk feet (keep legs straight) up to hands using small 1 inch steps. When you reach the point where you cannot perform any more without bending legs, stop. Walk hands forward all the way to the original plank position. 5 sets

CHEST

Life Fitness Chest Press Machine

Six Shooter Protocol

Position seat so handles are just below chin when using.

Adjust Range of motion to your comfort level.

Keep elbows up throughout movement to isolate chest muscles.

Bring handles back until you feel chest muscles stretch, not shoulder blades. 

Do not arch back, Engage abs and push low back into back rest.

30 pounds x 12 reps (Use 5 pound add on weight located near cable pull down machine)

12/12's

10 pounds x 12 reps

3 sets - Hold the 12th rep half way back or all the way out keeping elbows locked in the bent position after each 12th rep.

Smith Machine Chest Press on Incline Bench

Six Shooter Protocol

Adjust flat bench 45 degrees

Position bench under bar so bar lines up at upper chest when using.

Place self spotter into position for safety (2nd bracket from bottom).

Hold bar between outside lines with small finger.

Keep elbows back toward mirror to isolate chest.

Do not arch back. Engage abs and push low back into bench.

Load 15 pounds to bar x 12 reps

12/12's

10 pounds x 12 reps

3 sets - Hold the 12th rep half way down after each 12th rep.

Dumbbell Chest Press on Flat or Incline Bench

(2) 12 pound DB's x 12 reps

12/12's

(2) 10 pound DB's x 12 reps

3 sets - Hold the 12th rep half way down after each 12th rep

Dumbbell Chest Fly on Flat or Incline Bench

Keep palms in, elbows locked in the bent position.

Perfiorm movement like you are reaching around a swiss ball placed on top of your chest.

(2) 10 pound DB's x 12 reps

12/12's

(2) 8 pound DB's x 12 reps

3 sets - Hold the 12th rep half way down after eah 12th rep

TRX Exercises (All slow controlled repetitions (feel the muscle on each repetition), Strap Handles will be at 2 positions. 

Position (L)=Long 

Position (S)=Short

Chest Press (L) (ADJUST YOUR ANGLE ACCORDINGLY TO COMPLETE SET)

TRY TO FEEL STRETCH ACROSS CHEST MUSCLE ON EACH REP.

Six Shooter Protocol

Face away from wall at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles, palms down, wider then shoulder width, lower (slow controlled) your body down toward the floor keeping your body straight from your neck to ankles, when you have reached 90 degrees with your arms bending (no further) push back up to the starting position. Muscles worked, chest, triceps, core, shoulders.

12 reps

12/12's

Change your angle according to difficulty

3 sets - Hold the 12th rep half way back or fully extended with elbows slightly bent.

Chest Fly (L) (ADJUST YOUR ANGLE ACCORDINGLY TO COMPLETE SET)

Six Shooter Protocol

Face away from wall at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles together in front of chest, palms inward, arms slightly bent (keep slightly bent throughout). Descend your body down toward the floor keeping your body straight from your neck to ankles, when you have reached your finish position without your arms bending (no further) push back up to the starting position. Muscles worked, chest, triceps, core, shoulders. 12 reps

 

Dumbbell Pullover

Six Shooter Protocol

Lie on flat bench face up. Keep both feet on floor.

Hold DB above chest with arms slightly bent.

Lower DB back behind your head until you feel a stretch across abs, lats and shoulders.

Do not bend arms any more or less. Keep locked in bent position throughout.

Bring DB back up to starting position (just over top of chest)

10 pound DB x 12 reps

WORKOUT#2

UPPER BACK AND SHOULDERS

Use the following protocol for the exercises listed.

CRAZY EIGHTS-Single set whereby each rep is performed by doing a normal speed (2 count push or pull) concentrically, holding isometrically for 8 seconds, and lowering eccentrically at normal speed (4 count resist). 

 

Upper Back

Life Fitness Machine Cable Pull Down

Wide overhand grip on bar.

Extend/stretch arms all the way up on each rep to feel lat muscle.

Bring bar down to chin level.

55 pounds x 6 reps

12/12's

45 pounds x 12 reps 

3 sets (Hold 12th rep at chin level after each set of 12 reps)

Change grip to underhand shoulder width, optional.

 

Life Fitness Machine Cable Row

Keep back vertical throughout.

Pull handle into sternum, keep elbows pointed back and against torso.

Squeeze shoulder blades together when holding.

40 pounds x 6 reps

12/12's

30 pounds x 12 reps

3 sets (Hold 12th rep all the way in at sternum after each set of 12 reps)

Close Grip Stiff Arm Pull Down (use Life Fitness Multi Purpose Cable Device)

IMPORTANT TO KEEP ARMS STRAIGHT THROUGHOUT

Use mat to kneel on (Mats are located along stairs to second floor)

Start by adjusting one side of the pulley system to the top position. Attach solid bar. Hold bar, close grip overhand.

Kneel on mat close to device.

Extend arms all the way up until you feel your lats stretch. Keep arms and back straight throughout. Do not lean forward.

Pull weight down toward your knees (2 count down)

Resist weight back up (4 second count) until forearms are parallel to floor (hold 8 second count).

Extend arms all the way up (regular speed) and repeat.

20 pounds x 6 reps

12/12's

17.5 pounds x 12 reps 

3 sets (Hold 12th rep half way - arms parallel to floor after each set of 12 reps)

TRX Inverted Row (S) Face wall inverted (hanging up) at a slight angle (the deeper the angle the harder the exercise, use your ability, adjust as you go), grip handles palms down, pull yourself up (2 second count up) keeping your body straight from your neck to ankles and turning your handles inward, when you have reached the top (hold 8 second count), descend back down to the starting position (4 second count down) extending your arms straight on each rep and turning the handles back to palm down position on each rep. Muscles worked upper back, biceps, core, shoulders. 6 reps

12/12's

12 reps

3 sets (Hold 12th rep all the way up after each set of 12 reps)

Change movement position to palms down, elbows up and out, high pull on second set.

Dumbbell Row on Incline Bench

Adjust flat bench SO YOU CAN REACH DB'S when in position face down on bench.

Place both DB’s on floor underneath top or elevated side of bench. 

Kneel on bench (face down) with one knee on bench and on leg on floor, or both knees on bench, whatever feels more comfortable for you. 

Reach down and grab both DB’s.

Keep palms in.

Pull both DB’s up. (2 second count)

Squeeze shoulder blades together. (hold 8 seconds)

Resist/lower DB’s back down to floor extending arms straight.

(2) 12 pound DB’s x 6 reps

12/12's

(2) 10 pound DB's x 12 reps

3 sets (Hold 12th rep all the way up after each set of 12 reps)

Assisted Chin Up 

Use wide grip top handles

Kneel on pad, careful getting on. Hold top handles before kneeling.

Pull yourself up and resist/extend back down until arms are fully extended.

60 pounds x 15 (regular speed reps)

 

Dumbbell Pullover

 (1) 12 pound DB x 6 reps

12/12's

(1) 10  pound DB x 12 reps

3 sets (Hold 12th rep all the way back after each set of 12 reps)

Change grip on DB holding outside on each end and lower hips to create more stretch.

STRETCH

Forward Lunge, Lean, Reach, Twist 

From the lunge position with R. knee touching mat, L. leg out in front, lean forward chest vertical and forward with both arms at your side (hold), reach up and raise arms overhead tilt head backward, slightly arch back (hold), bring left arm inside left thigh, bring right arm up and twist to the right as far as you can (hold). Hold each position 5 seconds x 3 each leg. 

 

Shoulders

Seated DB Shoulder Press

Incline any flat bench so back rest is vertical.

When seated on bench, make sure low back is against back rest and not arched.

Hold both DB’s at ear level, palms forward.

Press overhead (2 second count up) and angle both DB’s over top of your head, almost touching.

Bring both DB’s back down (4 second count) to ear level. Hold. (8 second count)

(2) 8 pound DB's x 6 reps

12/12's

(2) 5 pound DB's x 12 reps

3 sets (Hold 12th rep at ear level after each set of 12 reps)

Seated DB Side Raise

Same bench position as Seated DB Shoulder Press. 

Hold both DB’s by your side, palms in. Raise arms (keep straight) out to the side (2 second count up) until parallel to floor.

Hold. (8 second count). Lower DB’s back down (4 second count) to starting position.

(2) 6 pound DB’s x 6 reps

12/12's

(2) 3 pound DB's x 12 reps

3 sets (Hold 12th rep at ear level after each set of 12 reps)

 

Standing DB Front Raise

Stand with feet shoulder width apart. Hold both DB’s by your side, arms straight.

Lift both DB’s (2 second count up) straight out in front of you until at ear level. Hold, arms straight (8 second count). Lower back down (4 second count) to starting position.

(2) 5 pound DB’s x 6 reps

12/12's

(2) 5 pound DB's x 12 reps

3 sets (Hold 12th rep at eye level after each set of 12 reps)

Reverse Fly on Incline Bench

Position any bench to 30 degree angle.

Place both DB’s on floor underneath top or elevated side of bench. 

Lie down on bench face down, kneeling on bench with both knees.

You may kneel with one leg on bench, one leg on floor for balance, either way.

Reach down and lift both DB’s keeping both arms straight, palms in. Lift both DB’s (2 second count up) out to the side until arms are parallel to floor. Hold (8 second count). Lower DB’s back down to starting position (4 second count down).

(2) 5 pound DB’s x 6 reps

12/12's

(2) 5 pound DB's x 12 reps

3 sets (Hold 12th rep arms parallel to floor after each set of 12 reps)

Standing Airplane, Field-Goal, Scarecrow, Wings

Airplane (raise arms out to the side, straight, parallel to floor)

 

Field-Goal (bring arms straight back, then sweep down by your side and raise all the way up to a referee’s field-goal position.

 

Scarecrow (BEND ARMS 90 DEGREES FROM ELBOW TO HAND LEAVING ARM FROM SHOULDER TO ELBOW PARALLEL TO FLOOR)

 

Rotate (rotate HANDS 180 degrees forward, keep elbows up, rotate back to scarecrow position) 

 

Wings (place hands behind head, elbows bent, push elbows back squeezing the shoulder blades together)

(2) 1 pound wrist weights x 8 reps

 

WORKOUT #3 BICEPS & TRICEPS 

BICEPS

POSITIVELY NEGATIVE set whereby first 5 reps are lifted in a 10 second concentric (push or pull) followed by a “normal speed” (2 second count) eccentric (resistance) rep. After completing half the number (5) reps they are performed vise versa.

Standing Barbell Curl 

(use curl shaped bar located next to dumbbell rack)

Stand with feet shoulder width apart. Hold bar on angled portion of bar, palms up shoulder width apart. Keep elbows back. Squeeze bicep at top of movement. Extend arms all the way down at bottom of movement. 

Add 5 pounds to bar x 10 reps

12/12'S

Bar only x 12 reps

3 sets (Hold 12th rep arms parallel to floor after each set of 12 reps)

Incline Dumbbell Curl (on incline bench)

Adjust flat bench to 45 degree angle. Sit on bench supine position (face up). Hold DB’s with each hand palms in. Let arms extend all the way back, fully extended and straight. Keep head on bench. Lift both DB’s keeping elbows back as far as you can. Squeeze bicep at top of movement. Bring both DB’s back down to the starting position fully extending arms straight.

(2) 10 pound DB’s x 10 rep

 

12/12'S

(2) 6 pound DB's x 12 reps

3 sets (Hold 12th rep arms parallel to floor after each set of 12 reps)

TRX Bicep Curl (S) Face wall at a slight angle. Hold handles palms up. Start with arms straight hands shoulder width apart with your body hanging back slightly. Pull your body up toward your hands. Keep arms from elbows to shoulder parallel to floor. When you have reached the top of the movement STOP, SQUEEZE BICEP. Resist back to the starting position. Muscles worked biceps, core, shoulders. 10 reps

12/12'S

Adjust your body angle  x 12 reps

3 sets (Hold 12th rep all the way up squeezing bicep after each set of 12 reps)

Bicep Cable Curl on Life Fitness Multi Purpose Cable Device

Adjust both sides of pulley system to the lowest position. Attach short strap handle to each pulley. Stand in center of device, with both arms straight and directly across from pulley system. Reach down and grab both handles palms up. Keep both elbows back while lifting. Squeeze bicep at top of movement.

10 pounds each side x 10 reps.

 

TRICEPS

Cable Push Down on Life Fitness Machine Multi Cable Device

Position pulley device all the way up.

Use  angled bar attachment.  Start with arms parallel to floor and keep elbows back throughout. Push weight/handle down toward floor until arms are fully extended. Resist weight back until arms are parallel to floor.

22.5 pounds x 10 reps

12/12'S

17.5 pounds x 12 reps

3 sets (Hold 12th rep arms parallel to floor after each set of 12 reps)

Dumbbell Head Crusher on Flat Bench

Lie down on flat bench (supine position) face up. Hold DB with both hands directly over your upper chest. Bend arms from elbow to hands lowering DB to directly above forehead. Push back up to starting position extending arms straight.

(1) 15 pound DB x 10 reps

12/12'S

(1) 10 pound DB x 12 reps

3 sets (Hold DB directly above forehead after each set of 12 reps)

Assisted Dips on Life Fitness Dip Machine

Manual Speed Protocol

Adjust handles to narrow position. Kneel on green pad while holding handles with both hands. Keep elbows back while you descend downward until arms (from shoulder to elbow) are almost parallel to floor. Push back up to starting position. 

60 pounds x 15 reps

 

Bent Over Dumbbell Kick Back with a twist up

Manual Speed Protocol

Bend forward, slightly bend both knees. Keep weight on legs, not lower back. Lift both elbows up by your side until arm from shoulder to elbow is parallel to floor. Push both DB’s back behind your torso and twist both DB’s palms up each rep. Keep elbow up throughout movement. 

(2) 6 pound DB’s x 15 reps 

CORE

Manual Speed Protocol

Decline Sit Up (on decline bench) Perform first and last

Position both arms over chest. Lift upper body off bench and try to touch both elbows to both knees. Lower yourself back down touching both shoulders to bench. 

Hold 6 pound DB (chest high) x 15 reps

12/12's

No weight x 12 reps

3 sets (Hold 12th rep half way back after each set of 12 reps)

Captains Chair Bent Knee Raise (Low Abs)

Step up on foot post. Place both forearms on pads. Hold handles. Suspend both feet until you are hanging and suported with your upper body. Bring both knees up to chest. Extend back down until fully straight.

Ankle weights (each leg) x 15 reps

12/12's

No weight x 12 reps

3 sets (Hold 12th rep knees up after each set of 12 reps)

Hyper Extension (Use Hyper Extension Device) {Low Back}

Adjust pads according to your height. Position your body face down on pads. Quads should be supporting your body, not your abdominals. Cross arms over chest. Lower your body down as far as you can. Raise back up to starting position arching the back slightly at top of movement.

Hold 6 pound DB (arms extended) x 10 reps 

12/12's

No weight x 12 reps

3 sets (Hold 12th rep all the way up after each set of 12 reps)

Side Pull (Use Hyper Extension Device) Obliques {Perform 2x}

Adjust pads according to your height. Position your body side position (on right side). Right hip should be supporting your position. Stack both feet against lower pad on device and keep both legs straight throughout. Let you right arm hang straight down over side of device. Keep left arm along side of your body. Lower your body down to the right as far as you can. Let your left arm slide along the left side of your body. Raise yourself back up to the starting position and try to touch your left knee with your left hand. Switch.

Hold 6 pound DB with arm hanging down over side of device x 15 reps each side

12/12's

No weight x 12 reps

3 sets (Hold 12th rep all the way up  after each set of 12 reps)

Low Abdominal Exercises on Mat

Use ankle weights (1 on each leg)

Single Leg Alternating Lifts {Point Toe}

Crossover Sizzors {Point Toe}

Elbow to Knee Bicycles

In/Up/Lower {Point Toe}

15 reps each exercise

 

Standing Dumbbell Side Pull (Obliques) {Perform 2x}

Stand with feet together. Hold DB in with R. hand/arm at your side and keeping arm straight. Lean toward left side of your body and try to touch left knee with left hand. You should feel a stretch a cross your R. oblique. Lean toward right side and try to touch R. DB hand to R. knee. You should feel a stretch across left oblique. Switch.

20 pound DB x 15 reps each side

12/12's

15 pounds DB x 12 reps

3 sets. (Hold 12th rep all the way up after each set of 12 reps)

 

Single Leg Lifts on Mat (Low Back) Point Toe

Lie down on mat prone position (face down)

Arms under your chin to support head. Lift one leg (keep straight) at a time pointing toe while lifting. Lower back down to floor not touching mat. Switch.

Ankle weights on each leg x 15 reps each leg

12/12's

No weight x 12 reps

3 sets (Hold 12th rep all the way up after each set of 12 reps)

Hip Raises on Mat (Obliques) {Perform 2x}

Position your body side lying on R. side on mat. Support your body with right forearm. Make sure your R. elbow is directly below your R. shoulder. Keep both feet stacked. Place left hand on top of left leg. Lift hips off mat engaging obliques. Lower back down toward mat, not touching. Switch.

12/12's

No weight x 12 reps

3 sets (Hold 12th rep all the way up after each set of 12 reps)

Pointer Dogs on Mat (Low Back) 

Position your body on mat face down, straight arms and kneeling. Lift R. arm out in front until parallel to floor while lifting L. leg until parallel to floor. Pause. Bring R. elbow and L. knee down and touch underneath your  upper torso. Switch.

Ankle/Wrist weight each leg/wrist x 15 reps each side

12/12's

No weight x 12 reps

3 sets (Hold 12th rep all the way up after each set of 12 reps)