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» Intermediate Gym-based cardio and strength training
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Day 018 - Totally Back, Legs, & Triceps

WU 5 min. 2 sets x 12 reps each. SERIES 1: lunges, sissy squats (2 count hold,) abs on ball (up, up, down, down); SERIES 2: straight bar triceps extensions on ball (3 count raise/lower,) triceps pressdowns (2 count hold,) abs lying on bench; SERIES 3: back extensions (stop a halfway point,) lat pulldowns (2 count hold,) abs on roman chair; stretch.        Training via ActiveMail

LET'S FOCUS ON BACK, LEGS, AND TRICEPS. 2 sets each exercise, 12 reps each. For SERIES 1, let's superset your legs. Start by holding a set of dumbbells in each hand. Step out into a lunge, bending both knees to 90 degrees. Repeat 10 times on the right side, then 10 on the left. Next, hit the Smith rack (with the sliding bar) for sissy squats. Lift the bar off, and walk the feet forward until you're leaning back slightly. Bend the knees to a 90 degree angle, keeping the weight back over your heels; it should be slightly deeper than a regular squat. Hold for two counts at the bottom, and lift up. Finally, a set of abs on the Swiss ball: lift halfway up, all the way up, halfway down, all the way down (pausing mid-rep on each crunch.) Repeat SERIES 1. SERIES 2: Using the same Swiss ball as a bench, roll forward until only your head and upper shoulders are on the ball. Lift a straight bar up for a series of triceps extensions: keep the elbows pointed to the ceiling as you lower the bar towards you, bending the arms to 90 degrees. Lower three counts down, three up. Superset these with triceps pressdowns, using the cables. Hold for two counts at the bottom. Perform a set of abs lying on the bench, holding on the edge above your head as you bring your bent knees in to your chest. Repeat all 3 exercises. For SERIES 3, begin with slow back extensions for your lower back, holding your hands behind your ears, elbows wide. Stop at the halfway point on both the raise and the lower. Then, a set of lat pulldowns at the cables, holding the bar in front of your chest for two counts before releasing (take care not to arch your lower back.) Perform a set of bent knee raises on the Roman chair, and repeat SERIES 3. Stretch out your arms, legs, and back.