Week #11 Workout
Warm-Up, 5-10 Minutes, Your Choice
Warm-Up, 5-10 Minutes, Your Choice
Hands Face in Asst. Pull ups
-Same as the assisted dip. Again, 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 upper handles, lifting knees up to the green pad (it moves and will move-all the way to the floor, so be careful). Pull your chin-up to the imaginary bar and go almost all the way down, keeping elbows slightly bent.
Individual Lunges
- Hands on hips or holding weights to side. Take a large step forward, bending both knees to your 45’ or 90’ angle, all while keeping your shoulders above your hips. Push off, returning to start position, and repeat.
-Same as the assisted dip. Again, 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 upper handles, lifting knees up to the green pad (it moves and will move-all the way to the floor, so be careful). Pull your chin-up to the imaginary bar and go almost all the way down, keeping elbows slightly bent.
Individual Lunges
- Hands on hips or holding weights to side. Take a large step forward, bending both knees to your 45’ or 90’ angle, all while keeping your shoulders above your hips. Push off, returning to start position, and repeat.
High Bench Push-Ups
-Moving on from wall push-ups, move to one of the high weight benches. Hands shoulder width apart on bench, bend elbows and lower chest as close to the bench as you can and return to start position.
Leg Press Machine (feet high on board)
- Back right corner. The sled itself weighs approximately 45 lbs., so please be careful! Select weight. Sit with feet shoulder width apart on the sled. This time, move them above the line to the angled position. Push up, removing safety handles on both sides. Lower sled without allowing your bottom to roll up off the seat and return to start position.
Standing Front Raises BB
Stand with your feet shoulder width apart, arms straight to the front holding the bar with your hands facing you. Lift the bar up parallel to the floor and return almost all the way back down to your thighs, keeping the tension on your shoulders.
Decline Alternating Crunches
-Again, 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, this time, bringing your shoulder towards your opposite knee!
-Moving on from wall push-ups, move to one of the high weight benches. Hands shoulder width apart on bench, bend elbows and lower chest as close to the bench as you can and return to start position.
Leg Press Machine (feet high on board)
- Back right corner. The sled itself weighs approximately 45 lbs., so please be careful! Select weight. Sit with feet shoulder width apart on the sled. This time, move them above the line to the angled position. Push up, removing safety handles on both sides. Lower sled without allowing your bottom to roll up off the seat and return to start position.
Standing Front Raises BB
Stand with your feet shoulder width apart, arms straight to the front holding the bar with your hands facing you. Lift the bar up parallel to the floor and return almost all the way back down to your thighs, keeping the tension on your shoulders.
Decline Alternating Crunches
-Again, 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, this time, bringing your shoulder towards your opposite knee!
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