WARM-UP
UPRIGHT BIKE
Ride your bike at 75 rpms
BACK - LAT PULL DOWN
Starting Position: - Grasp the bar, palms turned away from you, with your hands wider than shoulders width. Assume a seated position with your arms straight.
Movement: - Exhale as you pull the
exercise bar down to the top of your chest. Pause briefly in the fully concentrated position and squeeze your shoulder blades together. Inhale as you slowly allow the bar to return to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
BACK - WIDE MACHINE ROW
Starting Position: Adjust the seat so that your chest is against the pad, and your arms are straight out in front of you, in line with your chest. Grip the handles with a wide grip.
Movement: Exhale as you pull the weight towards you. Keep your elbows close to your sides, and squeeze your shoulder blades together. Inhale as you allow the weight to slowly return to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
BACK - MACHINE BACK EXTENSIONS
Starting Position: Adjust the machine so that your waist is in line with the pivot point.
Movement:Exhale as you lean back, squeezing the muscles of your lower back. Inhale as you slowly return to the start position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
BICEPS - MACHINE PREACHER CURLS
Starting Position: - Sit in the bicep curl machine and adjust the bar so that the pivot point of the machine is aligned to your elbows. Holding onto the bar with your palms facing up. Start with your arms extended.
Movement: - Exhale while flexing your biceps, bending only at your elbows to bring the bar up to your shoulders. Do not let your elbows lift up off the pad. Inhale while lowering your arms to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
BICEPS - MACHINE CURLS I
Starting Position: - Sit in the bicep curl machine and adjust the handles so that the pivot point of the machine is aligned with your elbows. Holding onto the handles with your palms facing up. Start with your arms extended.
Movement: - Exhale while flexing your biceps, bending only at your elbows to bring the handles up to your shoulders. Do not let your elbows lift up off the pad. Inhale while lowering your arms to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
BICEPS - LOWER ROPE CURLS
Starting Position: - Attach a rope to the lower pulley. Stand with a slight bend in your knees. Holding onto the rope with your palms up. Start with your arms fully extended.
Movement: - Exhale while bending only at your elbows focusing on rotating your palms out, aim to bring the rope up to your shoulders, keeping your elbows in front of you. Inhale while lowering the rope to the starting position.
Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
BICEPS - SINGLE LOW CURLS
Starting Position: Attach a handle to a low pulley and stand facing it. Grip the handle with your right hand, palm turned up.
Movement: Exhale as you curl the handle up towards your shoulder. Inhale as you slowly lower the handle back down to the starting position. Repeat as required on other side.
Set 1 15 at 0
Set 2 15 at 0
SHOULDERS - ASSISTED NECK BENDS
Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees.
Movement: Bend your head to your right side, place your right hand on your head and gently pull down a very short distance. Hold this position for thirty seconds. Repeat as required on other side.
BACK - LOW BACK TWIST III
Starting Position: Lie on an exercise matt with your legs straight out in front of you.
Movement: Bend your right knee and cross it over your left leg. Push your right knee towards the floor. Hold this position for thirty seconds. Repeat as required on other side.
CARDIOVASCULAR - CARDIO - STAIR STEPPER
Stairstep for 40 minutes
I am a 32 year-old personal trainer from Birmingham, AL. My experience includes over six years of Personal Training. I have studied diet techniques, weightlifting, and nutrition for over 10 years. This includes the study of kinesiology at the University of Alabama. You may visit
Fitness website for additional questions.
