M, 9/17-
Week #4 Workout
Warm-Up, 5-10 Minutes on Elliptical, Forward
Warm-Up, 5-10 Minutes on Elliptical, Forward
DB Bicep Curls
- Feet Shoulder width apart, elbows tucked to sides. Lift dumbbells above chest to collar bone and return to start position.
Leg Press Machine (up front)
- This quadriceps machine is up front with the Matrix circuit.
Overhead Rope Pulldown
-Feet staggered for balance. Elbows up and in. Upper arm remains in same position as you fully extend at the elbow. Return to start position.
Abductor Machine
- This glute/outer thigh machine is up front with the Matrix circuit.
Adductor Machine
- This inner thigh machine is up front with the Matrix circuit.
Wide Chest Press Machine (in back)
-On left wall. To begin this chest and triceps machine, straighten arms all the way out and then bend elbows back to start position.
#19 aBench
- This abdominal machine is up front next to the AMT’s and stretch center. Once head is positioned on the rest, lift upward to crunch and return to start position.
- Feet Shoulder width apart, elbows tucked to sides. Lift dumbbells above chest to collar bone and return to start position.
Leg Press Machine (up front)
- This quadriceps machine is up front with the Matrix circuit.
Overhead Rope Pulldown
-Feet staggered for balance. Elbows up and in. Upper arm remains in same position as you fully extend at the elbow. Return to start position.
Abductor Machine
- This glute/outer thigh machine is up front with the Matrix circuit.
Adductor Machine
- This inner thigh machine is up front with the Matrix circuit.
Wide Chest Press Machine (in back)
-On left wall. To begin this chest and triceps machine, straighten arms all the way out and then bend elbows back to start position.
#19 aBench
- This abdominal machine is up front next to the AMT’s and stretch center. Once head is positioned on the rest, lift upward to crunch and return to start position.
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