Cable Hip Adduction 4 Sets 12 Reps each leg 1 \u00bd Minutes rest time Do a slow

Cable hip adduction 4 sets 12 reps each leg 1 ½

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Cable Hip Adduction 4 Sets | 12 Reps each leg 1 ½ Minutes rest time Do a slow eccentric movement, and a 1 second hold of the concentric movement. Slow on the way down, quick on the way up, 1 second hold when weight is up. 1 2 3 4
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B A C K W O R K O U T 2 16 Wide-Grip Lat Pulldown 4 Sets | 12 Reps 2 Minutes rest time V-Bar Lat Pulldown 4 Sets | 12 Reps 2 Minutes rest time T-Bar Row 3 Sets | 12 Reps 2 Minutes rest time Keep the movement slow and controlled Cable Row 3 Sets | 12 Reps 2 Minutes rest time 1 2 3 4
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S H O U L D E R S + C H E S T W O R K O U T 3 17 Shoulder Press Machine 3 Sets | 10 Reps 2 Minutes rest time Alternating Dumbbell Front and Side Raise 4 Sets | 10 Reps 2 Minutes rest time Machine Fly 4 Sets | 10 Reps 2 Minutes rest time Single Arm Rear Delt Cable Fly 4 Sets | 12 Reps each arm 2 Minutes rest time Incline Dumbbell Chest Press 3 Sets | 10 Reps 2 Minutes rest time 1 2 3 4 5
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G L U T E S + H A M S T R I N G S W O R K O U T 4 18 Hip Thrust 4 Sets | 12 Reps 2 Minutes rest time Leg Press 4 Sets | 12 Reps 2 Minutes rest time Lying Hamstring Curl 4 Sets | 12 Reps 2 Minutes rest time Romanian Deadlift 4 Sets | 12 Reps each arm 2-3 Minutes rest time Seated Calf Raise 4 Sets | 12 Reps 2 Minutes rest time 1 2 3 4 5 Feet should be further apart and placed higher.
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A R M S W O R K O U T 2 19 Dumbbell Bicep Curl 4 Sets | 12 Reps 2 Minutes rest time Dumbbell Tricep Kickback 4 Sets | 12 Reps 2 Minutes rest time Dumbbell Hammer Curl 4 Sets | 12 Reps 2 Minutes rest time Cable Tricep Pushdown 4 Sets | 12 Reps 2 Minutes rest time 1 2 3 4
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Q U A D S W O R K O U T 1 21 Hack Squat 4 Sets | 12 Reps 2 Minutes rest time Feet should be together during these. For more stabilization, try putting 5 lb plates beneath your heels. Leg Press 4 Sets | 10 Reps 2 Minutes rest time First 2 sets, keep feet low and together. Second 2 sets, feet should be low and apart. Leg Extension 3 Sets | 10 Reps; Failure 2 Minutes rest time For each set, do 10 reps, then drop the weight in half and rep until failure. Cable Hip Adduction 4 Sets | 12 Reps each leg 1 ½ Minutes rest time Do a slow eccentric movement, and a 1 second hold of the concentric movement. Slow on the way down, quick on the way up, 1 second hold when weight is up. 1 2 3 4
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B A C K W O R K O U T 2 22 Wide-Grip Lat Pulldown 4 Sets | 12 Reps 2 Minutes rest time V-Bar Lat Pulldown 4 Sets | 12 Reps 2 Minutes rest time T-Bar Row 3 Sets | 12 Reps 2 Minutes rest time Keep the movement slow and controlled Cable Row 3 Sets | 12 Reps 2 Minutes rest time 1 2 3 4
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S H O U L D E R S + C H E S T W O R K O U T 3 23 Shoulder Press Machine 3 Sets | 10 Reps 2 Minutes rest time Alternating Dumbbell Front and Side Raise 4 Sets | 10 Reps 2 Minutes rest time Machine Fly 4 Sets | 10 Reps 2 Minutes rest time Single Arm Rear Delt Cable Fly 4 Sets | 12 Reps each arm 2 Minutes rest time Incline Dumbbell Chest Press 3 Sets | 10 Reps 2 Minutes rest time 1 2 3 4 5
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G L U T E S + H A M S T R I N G S W O R K O U T 4 24 Hip Thrust 4 Sets | 12 Reps 2 Minutes rest time Leg Press 4 Sets | 12 Reps 2 Minutes rest time Lying Hamstring Curl 4 Sets | 12 Reps 2 Minutes rest time Romanian Deadlift 4 Sets | 12 Reps each arm
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