BONNIE D. TRAINING 3

MAX SET PROTOCOL-Single set whereby a 1 Repetition Max weight (poundage) is held 60 seconds statically in the fully contracted position. The weight is reduced 40-50% and performed normally for the prescribed rep range for the exercise. (2 count push or pull, 4 count resist)

DAY 1 - LEGS, TRICEPS, OBLIQUES (PERFORM FOR 1 HOUR)

DAY 2 - CHEST, BICEPS, ABDOMINALS (PERFORM FOR 1 HOUR)

DAY 3 - UPPER BACK, SHOULDERS, LOWER BACK (PERFORM FOR 1 HOUR)

DAY 1 - LEGS, TRICEPS, OBLIQUES

Single Leg Glute Kick Back (Life Fitness Multi Purpose Cable Device)

Adjust pulley system to lowest setting on one side.

Place mat in fron of pulley.

Attach strap just above R. knee.

Attach cable to strap.

Position your body on mat supported on forearms and knees.

Kick R. leg back fully extending, keeping straight.

Hold 1 minute.

After 1 minute, lower weight and perform 8-10 reps.

30 pounds x 1 minute hold.

30 pounds x 8 reps

Switch legs.

Tricep Dips

Narrow handle position.

Keep upper body vertical and elbows back throughout.

Lower yourself and hold until your arm from shoulder to elbow is parallel to floor.

40 pounds x 1 minute hold

50 pounds x 6 reps

Hip Raise on Mat

TRY THIS MOVEMENT WITHOUT SUPPORTING YOUR FEET ON WALL

Side lying position, R. side down.

Support your body on R. forearm

Keep body straight from head to ankle.

Support weight on left hip (you may hold it for balance)

Elevate your body lifting hips off mat.

Hold 1 minute.

5 pounds x 1 minute hold

3 pounds x 6 reps

Switch

Single Leg Stability Ball Bridge

Begin in supine (face up) position with R. leg extended and heel/lower leg on the ball. The arms are placed on the floor at a comfortable angle awat from the body with the palms down. The left hip, knee and ankle should be flexed.

Drive the R. heel into the ball and fully extend the R. hip. Hold 1 minute. If you have trouble balancing, you may place the ball against the wall until you establish balance without support.

(1) 5 pound DB x 1 minute hold (Hold on abs)

No weight x 8 reps.

switch legs.

Dumbbell Head Crusher

(1) 20 pound DB x 1 minute hold

(1) 15 pound DB x 6 reps

Stability Ball Side Pull (Obliques)

(1) 10 pound DB hold chest high for 1 minute

(1) 6 pound DB x 6 reps

Single Leg Dead Lift

12/12 Protocol

(1) 12 pound DB

Cable Lunge/Row

Use mat to rest knee on each rep.

Keep arm straight for lunge, lean back keep back straight.

Perform Row when knee resting on mat.

12.5 pounds x 10 reps each leg

NEW EXERCISE

Standing Calf Raise on Riser/Step

12/12 Protocol

No weight

Work up to 5 sets

When you mastered 5 sets without weight, progress with a 10 pound DB held at your your side with arm hanging straight down.

DAY 2 - CHEST, BICEPS, ABS

Chest

Incline Smith Machine Chest Press

Load 40 pounds x 1 minute hold (1/3 way down)

30 pounds x 6 reps

Biceps

Standing Barbell Curl

Shoulder width grip.

Load 15 pounds x 1 minute hold (1/2 way)

10 pounds x 6 reps

Abs

Captains Chair Bent Knee Lift

6 pounds x 1 minute hold (knees all the way up)

4 pounds x 6 reps

Chest

Slightly Incline DB Chest Press

(2) 15 pound DB’s hold 1 minute (1/3 way down)

(2) 12 pound DB’s x 6 reps

Biceps

Standing DB Hammer Curl

(2) 15 pound DB’s x 1 minute hold (1/2 way)

(2) 12 pound DB’s x 6 reps

Abs

Decline Sit Up

Hold 6 pound DB at chest level x 1 minute hold (1/2 way)

4 pound DB x 6 reps

Chest

TRX Chest Press

Hold 1 minute deep angle

Slight angle x 6 reps

Biceps

Incline DB Curl (face down on Incline Bench)

(2) 15 pound DB’s x 1 minute hold (all the way up)

(2) 12 pound DB’s x 6 reps

Abs

1 Minute Plank

Place weight (12 pound DB) on back x 1 minute

10 pound DB x 6 reps

Chest

Single Arm DB Press with opposing leg elevated

Use 12/12 Protocol

(2) ANKLE WEIGHT EACH LEG

15 pound DB x 12 seconds (R. Chest Press, L. Leg elevated)

after 12 seconds switch to (L. Chest Press, R. Leg elevated)

5 sets each side

NEW EXERCISE

Crunch on Hyper Extension Device

Adjust pad so you are stable when facing out.

Elevate 1 leg off pad below while keeping one leg anchored.

Place both hands behind head.

Lean back, arch back, lift body up and try and touch opposite elbow to opposite kneee

(2) ankle weights each leg x 12 reps.

Stability Ball/Push Up

Start kneeling on floor

Bring Stability Ball all the way against your body/quads

Drape your body over the ball and walk your arms/hands out until your ankle are remaining on the ball

Perform 1 wide hand placement push up

Return back to starting position

5 repetitions

DAY 3 - UPPER BACK, SHOULDERS, LOWER BACK

Upper Back

Life Fitness Machine Cable Pull Down

Wide Grip on bar (If bar is too high to reach, use the long or short straps located near the Life Fitness Machine Multi Cable Device)

Start facing Out

65 pounds x 1 minute hold (at chin)

50 pounds x 6 reps (face away from the device)

Shoulders

Life Fitness Machine Shoulder Press

Start with narrow handle grip

20 pounds (+ 2 MAGNETS) x 1 minute hold (elbows slightly bent)

10 pounds (+ ONE MAGNET) x 6 reps (wide handle grip)

Low Back

HyperExtension on Stability Ball

Start face down with your body draped over ball legs separated. Your upper body should be leaning over the front side of the ball with your arms holding you stable. Lift legs and bring together, hold.

(3) ankle weight on each leg x 1 minute hold

(3) ankle weight on each leg x 6 reps

Upper Back

Life Fitness Machine Cable Row

65 pounds (+ ONE MAGNET) x 1 minute hold (at sternum)

45 pounds (+ ONE MAGNET) x 6 reps

Shoulders

Seated DB Side Raise on Stability Ball (USE BENCH FOR BACK SUPPORT IF SHOULDER IS HURTING)

(2) 5 pound DB’s x 1 minute hold (arms parallel to floor, keep straight.

(2) 3 pound DB’s x 6 reps

Lower Back

Pointer Dog

(3) ankle and (2) wrist weights on each ankle and wrist

Hold R. arm and L. leg elevated/extended x 1 minute.

(3) ankle and (2) wrist weight on each x 6 reps

Upper Back

TRX Inverted Row

Use the line on the floor to measure your resistance angle.

Select a deep angle x 1 minute hold (fully pulled in, arms tight against body. For more challenging resistance, hold elbow out)

Slight angle x 6 reps

Shoulders

TRX Reverse Fly

Use the line on the floor to measure your resistance angle.

Keep arms straight throughout

Deep angle x 1 minute hold

Slight angle x 6 reps

TRX Standing Roll Out

Use the line on the floor to measure your resistance angle.

Arms stay straight and stationary

Deep angle x 1 minute hold

Slight angle x 6 reps

Upper Back

DB Row on Incline Bench (Face Down)

(2) 20 pound DB’s x 1 minute hold (all the way up)

(2) 15 pound DB’s x 6 reps

Shoulders

Seated DB Front Raise on Stability Ball (USE BENCH FOR BACK SUPPORT IF SHOULDER IS HURTING)

(2) 5 pound DB’s x 1 minute hold

(2) 3 pound DB’s x 6 reps

Lower Back

Life Fitness Machine Straight Arm Row

Keep arms straight and back vertical for the 1 minute hold.

65 pounds x 1 minute hold

45 pounds x 6 reps