Week #9 Workout
Warm-Up, 5-10 Minutes, Your Choice
Preacher Curl Bar
-This machine is located in the back left corner between the cable row bench and an upright chest press. As opposed to using the preacher machine, which helps maintain your balance, this time you are recruiting more muscle fibers as you have to balance the bar yourself. Place weights on the end of the approx. 15 lb. bar. Lower your elbows almost all the way down without locking out and then return to the start position. Don’t come up too high or you’ll pop your lip!
Barbell Squats
-Stand with feet shoulder width apart, swing bar behind your head so that the bar rests on the back of your neck. Bend your knees, coming down as close to a 90’ angle as possible without allowing your feet to come up off of the floor. (remember 45’ angle for bad knees!)
Asst. dip Machine
-In the far back left corner. This is the only machine that works backward as far as the weight goes. I.e. if you weigh 150lbs. and have the machine on 100lbs. you are actually lifting 50lbs. So to make this harder, you actually use a lighter weight…
Stand on the black pedals on both side, adjust weight. Hold onto the two lower handles parallel to the floor, lifting knees up to the green pad (it moves and will move-all the way to the floor, so be careful). Bend elbows backward without allowing your elbows to come above your shoulders, and return to start position.
Lay on floor, alternating ball leg extensions-Lay face up on the floor with a red ball under your heels. Place hands to your sides, lifting your hips off of the floor and maintaining your balance. One heel will remain on the ball while lifting the other leg straight up in the air-returning it to the ball and then switching legs, all while hips remain off of the floor.
Seated Cable Row
-Sit on low bench on back cable machine. Place your feet on the black pedals, grab the handle and straighten out your legs. Sit tall and try to keep your body still as you pull your elbows back and squeeze your shoulder blades together. Return to start position and repeat.
Decline Crunches, St.
-This bench is behind the preacher curl machine towards the women’s locker room. For beginners, go ahead and lower the bench as low as it will go. Sit with your feet under the green rollers. Do not go all the way back! Lean back as far as you can go-your abs should become tight (possibly shaky!) and only come half way up as you return to starting position.
Warm-Up, 5-10 Minutes, Your Choice
Preacher Curl Bar
-This machine is located in the back left corner between the cable row bench and an upright chest press. As opposed to using the preacher machine, which helps maintain your balance, this time you are recruiting more muscle fibers as you have to balance the bar yourself. Place weights on the end of the approx. 15 lb. bar. Lower your elbows almost all the way down without locking out and then return to the start position. Don’t come up too high or you’ll pop your lip!
Barbell Squats
-Stand with feet shoulder width apart, swing bar behind your head so that the bar rests on the back of your neck. Bend your knees, coming down as close to a 90’ angle as possible without allowing your feet to come up off of the floor. (remember 45’ angle for bad knees!)
Asst. dip Machine
-In the far back left corner. This is the only machine that works backward as far as the weight goes. I.e. if you weigh 150lbs. and have the machine on 100lbs. you are actually lifting 50lbs. So to make this harder, you actually use a lighter weight…
Stand on the black pedals on both side, adjust weight. Hold onto the two lower handles parallel to the floor, lifting knees up to the green pad (it moves and will move-all the way to the floor, so be careful). Bend elbows backward without allowing your elbows to come above your shoulders, and return to start position.
Lay on floor, alternating ball leg extensions-Lay face up on the floor with a red ball under your heels. Place hands to your sides, lifting your hips off of the floor and maintaining your balance. One heel will remain on the ball while lifting the other leg straight up in the air-returning it to the ball and then switching legs, all while hips remain off of the floor.
Seated Cable Row
-Sit on low bench on back cable machine. Place your feet on the black pedals, grab the handle and straighten out your legs. Sit tall and try to keep your body still as you pull your elbows back and squeeze your shoulder blades together. Return to start position and repeat.
Decline Crunches, St.
-This bench is behind the preacher curl machine towards the women’s locker room. For beginners, go ahead and lower the bench as low as it will go. Sit with your feet under the green rollers. Do not go all the way back! Lean back as far as you can go-your abs should become tight (possibly shaky!) and only come half way up as you return to starting position.
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