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Day 1 - Workout A : TOTAL BODY |   |
Workout Instructions: |
* The exercises should be performed in a circuit format. * Perform each group in a super set (back to back) at a moderate to fast pace with no rest between exercises in each group. * Select a dumbbell for each exercise that you can just do 15 repetitions of with good technique. The last repetition should be almostimpossible to complete. * Once the exercises in each superset are complete, rest for 60 seconds before moving on to the next superset. * Once you have completed the entire circuit, rest for 90 seconds then repeat the circuit again. * Complete this entire circuit 2 - 3 times within your gym session. |
Exercises |
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Superset 1 : Legs | |
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Squat, Dumbbell | |15 reps  |
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Muscle Groups: Buttocks Calves, Hamstrings, Thighs | Targets: Legs |
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Step 1: | Take hold of a dumbbell in each hand and place them by your sides. |
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Step 2: | Stand with feet shoulder width apart. |
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Step 3: | Tense the stomach and back muscles. |
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Step 4: | Start the squat by bending at the knees and hips, keeping the back straight.|
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Step 5: | Gradually lower to a comfortable position. |
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Step 6: | Return back to the start by pushing the ground away. |
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Step 7: | Keep the chest lifted and back straight at all times. |
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Lunges, Dumbbell, Forward | | 15 reps  |
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Once this last set is complete, take 60 secs rest before moving on to the next superset. |
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Muscle Groups:Buttocks Calves, Hamstrings, Thighs | Targets: Legs |
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Step 1: | Stand upright holding dumbbells by your side. |
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Step 2: | Stand with feet slight wider than shoulder width and toes pointing forwards. |
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Step 3: | Step forward and drop down so that the leading knee is roughly at right angles (bent at 90 deg). |
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Step 4: | The trailing knee should avoid contactwith the floor. |
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Step 5: | At the bottom of the move push back up and step the leading leg back to the start position. |
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Step 6: | Keep the chest lifted, back straight and head looking forwards right the way through the movement. |
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Step 7: | Repeat with the opposite leg. |
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Triset 2 : Chest, Back & Shoulders | |
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Bench Press,Dumbbell | | 15 reps  |
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Muscle Groups: Chest Triceps | Targets: Chest |
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Step 1: | Take a dumbbell in each hand and lie on your back on a bench with feet firmly on the floor. |
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Step 2: | Curl the dumbbells up from your sides so they are level with the chest. |
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Step 3: | Brace the abdominals to maintain a straight back and raise the dumbbells bystraightening the arms so they are positioned above the chest. |
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Step 4: | Breathing in slowly, lower the dumbbells to mid chest level, keeping the hands in line with the elbows. |
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Step 5: | Lower until the elbows are at right angles. |
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Step 6: | Pause briefly, breathe out and push back upwards, by extending the arms at the elbows. |
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Bent Over Row, Dumbbell| | 15 reps  |
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Muscle Groups: Back Biceps, Lower Back, Mid Back | Targets: Back |
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Step 1: | Stand upright holding a dumbbell in each hand. |
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Step 2: | Rotate the hands so the palms are face behind |
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Step 3: | Maintain a straight back and a slight bend in the knees |
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Step 4: | Bend the upper body forward at the hips to approximately 45 deg|
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Step 5: | Pull the dumbbells in towards the stomach by bending the elbows |
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Step 6: | Fully retract the shoulder blades |
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Step 7: | Pause briefly and lower the dumbbells back to the start. |
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Step 8: | This is one repetition |
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Shoulder Press, Dumbbell | | 15 reps  |
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Once this last set is complete, take 60 secs rest before moving on to...
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