WEEK #2
KEEP YOUR FORM, AND PRACTICE SLOW AND STEADY MOVEMENT
In your second week your form is still your main focus, however use your second week to concentrate on keeping your movements Slow and controlled. use a weight for your sets that do not remove your control of the movement. and practice putting extra effort into the rep. create the tension required for the exercise proactively, and not just as a response to the weight.
Proactive Tension
WORKOUT DAY #1
LEG PRESS
You will need the leg press machine
10,12,15
LEG EXTENSION
You will need the leg extension machine
10, 12, 15
LYING LEG CURL
You will need the prone hamstring curl machine
10, 12, 15
ABDUCTOR
You will need the abductor machine
10, 12, 15
ADDUCTOR
You will need the adductor machine
10, 12, 15
SEATED LEG CURL
You will need the seated hamstring curl machine
10, 12, 15
SMITH MACHINE CALF EXTENSIONS
You will need the smith machine and a platform
10, 12, 15
WEIGHTED LUNGES
You will need dumbbell’s and an isle
20, 20, 20
SEATED CALF MACHINE
You will need a seated calf
10, 12, 15
WALL SIT TO FAILURE
You will need a wall
1, 1, 1
Proactive Tension
WORKOUT DAY #2
BARBELL BENCH PRESS
You will need a Bench and Barbells
10, 12, 15
DUMBBELL FLYE
You will need a Bench and Dumbbells
10, 12, 15
BARBELL BENT-OVER ROW
You will need a Barbell
10, 12, 15
LAT PULLDOWN
You will need the lat pull down machine (sub hammer strength)
10, 12, 15
OVERHEAD DUMBBELL PRESS
You will need a Dumbbells
10, 12, 15
DUMBBELL LATERAL RAISE
You will need a Dumbbells
10, 12, 15
BARBELL BICEP CURL
You will need Barbells
10, 12, 15
BACKED DUMBBELL CURL
You will need dumbbells and an incline bench for backing. (sub Preacher curl)
10, 12, 15
LYING EZ-BAR TRICEPS EXTENSION
You will need a Bench and EZ-Bar
10, 12, 15
BENT-OVER TRICEP EXTENSION
You will need a flat bench and dumbbells
10, 12, 15
CRUNCHES/SIT-UPS
You will need a yoga mat
3 sets 15-20
Proactive Tension
WORKOUT DAY #3
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BARBELL UPRIGHT ROW
You will need a Barbell
10,12,15
SINGLE-ARM NEUTRAL-GRIP DUMBBELL ROW
You will need Dumbbells
10,12,15
INCLINE DUMBBELL BICEPS CURL
You will need a Bench and Dumbbells
10,12,15
MACHINE BACKED BICEP CURL
You will need the Seated Bicep Curl Machine
10,12,15
MACHINE MID-ROW
You will need the Seated Row Machine
(sub Hammer Strength)
10,12,15
AB MACHINE
You will need an ab machine
10,12,15
PUSH-UPS
You will need a yoga mat
3 sets of 15-20
CRUNCHES/SIT-UPS
You will need a yoga mat
3 sets of 15-20
PLANK TO FAILURE
You will need a yoga mat
3 sets
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