Matt and Wendy 

ANU FITNESS CLUB WORKOUT

12-15-16

 

Use the following protocols for the exercises listed.

 

PARTIAL RANGE REP SETS single sets where the first and fourth sets are performed for 4 full ROM (Range of Motion) reps, the second set for 4 upper half range reps and the third set is for 4 lower half range reps. All 2 count push or pull, 4 count resistance speed.

 

MANUAL SPEED SET whereby reps are performed in a controlled speed (2 second count push or pull), 2 second resist.

Legs

Inner Outer Thigh Machine

(Located 1st Row, 7th machine)

(Partial Range Rep Set Protocol)

Paramount Inner Thigh Machine

Wendy 70 pounds x 16 reps

Matt 90 pounds x 16 reps

 

Paramount Outer Thigh Machine

(Located 2nd Row, 6th machine)

Wendy 60 pounds x 16 reps

Matt 90 pounds x 16 reps

 

Chest

(Partial Range Rep Set Protocol)

Dumbbell Chest Press on Flat Bench

(use any of the flat benches in the free weight area)

Matt (2) 25 pound DB’s x 16 reps

Wendy (2) 10 pound DB’s x 16 reps

 

Smith Machine Chest Press

(Located along the mirrors, far left wall)

Wendy Load 15 pounds x 16 reps

Matt Load 40 pounds x 16 reps

 

Upper Back

(Manual Speed Protocol)

Cybex Machine Row

(Located 3rd Row, 1st machine)

Perform two sets each using both sets of handles

Wendy Set #1 (top handles) 25 pounds x 15 reps

Wendy Set #2 (bottom handles) 37.5 pounds x 15 reps

Matt Set #1 (top handles) 50 pounds x 15 reps

Matt Set #2 (bottom handles) 62.5 pounds x 15 reps

 

Assisted Pull Up Machine

(Manual Speed Protocol)

(Located next to the stair climbers)

Use wide and narrow grip

Wendy 14 (plate number) x 10 reps

Matt 12 (plate number) x 10 reps

 

Hammer Strength Machine Pullover

Careful with this machine, the handle that allows you to bring the pads to the start position is broken. The machine works, just be careful.

(Manual Speed Protocol)

Wendy 25 pounds x 15 reps

Matt 70 pounds x 15 reps

 

Hammer Strength Machine (Plate loaded) High Row (located 4th Row, 2nd machine)

(Manual Speed Right, Left, Both Protocol)

Wendy 50 pounds x 15 reps

Matt 90 pounds x 15 reps

 

Shoulders

(Partial Range Rep Set Protocol)

Nautilus Machine Lateral Raise

(located 3rd Row, 2nd machine)

Matt 35 pounds x 16 reps

Wendy 20 pounds x 16 reps

 

Paramount Machine Shoulder Press

(Partial Range Rep Set Protocol)

Matt 40 pounds x 16 reps

Wendy 25 pounds x 16 reps

 

Biceps

Paramount Machine Bicep Curl #4

(Located 1st row, half way down)

(Partial Range Rep Set Protocol)

Matt 35 pounds x 16 reps

Wendy 25 pounds x 16 reps

 

Triceps

Paramount Machine Triceps Extension #3

(Located 1st row, half way down)

(Partial Range Rep Set Protocol)

Matt 50 pounds x 16 reps

Wendy 25 pounds x 16 reps

 

Obliques (Ab Area)

Abcoaster (adjust seat to the side position)

Manual Speed Protocol

Matt 10 pounds x 15 reps each side

Wendy 0 pounds x 15 reps each side

 

Hip Raises on Mat

Matt and Wendy 15 reps each side

 

Abdominals

Captains Chair Exercises (use the one with the Bosu attached)

(Partial Range Rep Set Protocol)

Bent Knee Raise

Matt and Wendy 16 reps

 

Nautilus Nitro Machine

(Manual Speed Protocol)

Wendy 50 pounds x 15 reps

Matt 80 pounds x 15 reps

 

Techno Machine Abs

(Manual Speed Protocol)

Wendy 30 pounds x 15 reps

Matt 50 pounds x 15 reps

 

Paramount Machine Low Back Extension

(Manual Speed Protocol)

Wendy 5 plates x 15 reps

Matt 10 plates x 15 reps