PROGRESSIONS 6 Sets performed by adding 1 rep to each succeeding set following a 10 second rest. LOWER WEIGHT EACH SET. Adjust weight according to shoulder stability.

All rep speed is 2 count push or pull, 4 count resist.

Whereby set 1=1 reps, set 2=2 reps, set 3=3 reps, set 4=4 reps, set 5=5 reps, set 6=6 reps. 

 

Smith Machine Incline Chest Press

Set #1 - 60 pounds x 1 reps

Set #2 - 55 pounds x 2 reps 

Set #3 - 50 pounds x 3 reps

Set #4 - 45 pounds x 4 reps

Set #5 - 40 pounds x 5 reps

Set #6 - 35 pounds x 6 reps

 

Life Fitness Machine Cable Device

Close Grip Stiff Arm Pull Down

(use straight bar attachment)

Set #1 - 40 pounds x 1 reps

Set #2 - 40 pounds x 2 reps 

Set #3 - 35 pounds x 3 reps

Set #4 - 35 pounds x 4 reps

Set #5 - 30 pounds x 5 reps

Set #6 - 30 pounds x 6 reps

 

Life Fitness Machine Leg Press

(careful with knee)

Set #1 - 100 pounds x 1 reps

Set #2 - 90 pounds x 2 reps 

Set #3 - 70 pounds x 3 reps

Set #4 - 70 pounds x 4 reps

Set #5 - 50 pounds x 5 reps

Set #6 - 50 pounds x 6 reps

Smith Machine Shoulder Press

(Place hand grip on bar slightly wider than shoulder width)

Denomination listed is weight loaded to bar. 

Set #1 - 40 pounds x 1 reps

Set #2 - 35 pounds x 2 reps 

Set #3 - 30 pounds x 3 reps

Set #4 - 25 pounds x 4 reps

Set #5 - 20 pounds x 5 reps

Set #6 - 15 pounds x 6 reps

 

Standing Barbell Bicep Curl 

(use e-z curl bar)

Denomination listed is weight loaded to bar. 

Set #1 - 35 pounds x 1 reps

Set #2 - 30 pounds x 2 reps 

Set #3 - 25 pounds x 3 reps

Set #4 - 20 pounds x 4 reps

Set #5 - 15 pounds x 5 reps

Set #6 - 10 pounds x 6 reps

 

Triceps Cable Push Down

Set #1 - 50 pounds x 1 reps

Set #2 - 45 pounds x 2 reps 

Set #3 - 40 pounds x 3 reps

Set #4 - 35 pounds x 4 reps

Set #5 - 30 pounds x 5 reps

Set #6 - 25 pounds x 6 reps