Gym/Physical Fitness Center · Sports & Fitness Instruction
WEEK #1
FORM OVER WEIGHT
In your first week make sure to practice form over weight. This means to keep the weight light, and manageable. Work on keeping the movement supported fully and work on engaging all supporting muscle groups involved in the movement of each exercise. practicing this will keep you in control as you do increase the weight. Practice makes Perfect!
Form over Weight
WORKOUT DAY #1
DUMBBELL BENCH PRESS:
You will need a Bench and Dumbbells
8, 10, 12
LAT PULLDOWN:
You will need a Lat Pulldown Machine
8, 10, 12
OVERHEAD DUMBBELL PRESS:
You will need Dumbbells
8, 10, 12
LEG PRESS:
You will need a Leg Press Machine
8, 10, 12
LYING LEG CURL:
You will need the Prone Hamstring Machine
8, 10, 12
TRICEP PRESSDOWN:
You will need the Triceps Press Machine
8, 10, 12
BARBELL BICEPS CURL:
You will need the EZ barbell
8, 10, 12
STANDING CALF RAISES:
You will need a box or the calf-raise machine
8, 10, 12
SLOW CRUNCHES:
You will need a yoga mat
3 Sets of 12
Form over Weight
WORKOUT DAY #2
CHEST PRESS:
You will need to use the chest press machine
8, 10, 12
LAT PULLDOWN:
You will need a Lat Pulldown Machine
8, 10, 12
OVERHEAD SHOULDER PRESS:
You will need the shoulder press machine
8, 10, 12
LEG PRESS:
You will need the hip sled machine
8, 10, 12
LEG EXTENSION:
You will need the leg extension Machine
8, 10, 12
PUSHUPS:
You will need yoga mat
8, 10, 12
DUMBBELL BICEPS CURL:
You will need the EZ barbell
8, 10, 12
MOUNTAIN CLIMBERS:
You will need floor space
8, 10, 12
SIT-UPS:
You will need a yoga mat
3 Sets of 12
PLANK:
You will need a yoga mat
3 X 1:00 min
Form over Weight
WORKOUT DAY #3
BARBELL BENCH PRESS:
You will need a Bench station
8, 10, 12
LAT PULLDOWN:
You will need a Lat Pulldown Machine
8, 10, 12
OVERHEAD BARBELL PRESS:
You will need Barbell
8, 10, 12
LEG PRESS:
You will need a Leg Press Machine
8, 10, 12
LYING LEG CURL:
You will need the Prone Hamstring Machine
8, 10, 12
TRICEP PRESSDOWN:
You will need the Triceps Press Machine
8, 10, 12
BARBELL BICEPS CURL:
You will need the EZ barbell
8, 10, 12
STANDING CALF RAISE:
You will need a box or the calf-raise machine
8, 10, 12
SIT-UPS:
You will need a yoga mat
3 Sets of 12