gym wk 1

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10/9/2011Print Date:

10/9/2011Workout Date:

Custom - WALL SLIDE

1. Stand with your back to the wall.

2. Head, hands, elbows, and tailbone should be flush to the wall.

3. While sliding your arms on the wall, raise your hands as high as you can w/ out losing contact with

the wall.

4. Pull the arms down while lifting the chest.

5. With the arms/elbows in their lowest position, pause and tense the back.

6. Repeat.

Image 1 - Start Image 2 - End

Weight / LevelReps / TimeSet Name

Set 1 20 0at

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 20 0at

Custom - SB ALTERNATING OVERHEAD PRESS

1. Sit on top of a stability ball or bench.

2. Keep your upper body erect.

3. Lift one dumbbell as high as you can, the other will be resting just above your shoulder.

4. In a sawing motion drive one dumbbell above your head while lowering the other.

5. Repeat for prescribed number of reps.


Weight / LevelReps / TimeSet NameSet 1 20 0at

LEGS - PLATE LOADED LEG PRESS

Starting Position: - Position yourself in the machine with your shoulders and back flat against the pad.

Place your feet shoulder width apart on the platform. Start with your knees bent to a 90degree angle.

Movement: - Exhale, bearing the weight on the heels of your feet, straightening your legs. Inhale;

slowly return your leg to the starting position. Repeat as required.



Set 1 20 0at

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Custom - BENT KNEE BRIDGE

1. Lay on your back, bend your knees while resting your heals on a bench or a chair.

2. HAnds should be off to the side.

3. Initiate by driving your heals through the chair.

4. at the highest point you should be a straight line from heals to shoulders.

5. Pause - return and repeat.



Set 1 20 0at

BACK - NARROW GRIP CABLE ROW

Starting Position: - Sit down at a low cable pulley with your feet braced at the foot bar. Grasp the

handles, palms facing together. Your trunk should be perpendicular to the floor and arms

outstretched making the cable taut. Movement: - Exhale as you pull toward your chest keeping your

elbows moving back and to the sides as far as possible. Inhale as you slowly allow your arms to

return to the starting position. Repeat as required.



Set 1 20 0at

CHEST - FLAT DUMBBELL PRESS

Starting Position: - Start on your back on an flat bench; hold a dumbbell in each hand and held above

the chest with both feet flat on the floor. Movement: - Exhale as you press the dumbbells upward to

a straight-arm position. Inhale as you slowly lower the dumbbells to the starting position. Repeat as

required.



Set 1 20 0at

Custom - REVERSE CRUNCH W/ SB

1. Lay on your back, place a stability ball under your legs.

2. Get the back of the knee as snug to the ball as possible.

3. Initiate by pressing the lower back into the floor and lifting the ball off the floor.

4. Blow the air out of your lungs as you continue to lift the ball and press the lower back into the

floor.

5. Lower the ball and repeat.



Set 1 20 0at

ABS - PLANK

Starting Position: - On an exercise matt get down into the push up position. Movement: - Drop your

elbows down on to the matt, and exhale as you pull your belly button in towards your spine. Be sure

to keep your back flat throughout the entire exercise. Inhale as you slowly return back down to the

starting position. Repeat as required.



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Set 1 20 0at

gym wk 1

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