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

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