»
Intermediate Gym-based cardio and strength training
Day 032 - Something old, something new
WU 5 min. 2 sets x 12 reps each exercise. SERIES 1: one-armed cable rows (2 count hold), triceps cable extensions (3 count hold), Roman chair abs; SERIES 2: good mornings, triceps extensions on Swiss ball (1 count hold), Swiss ball abs, push-ups; SERIES 3: one- armed military dumbbell press, pull-ups, reclining abs. Stretch. 
|
|
TIME FOR BACK, TRICEPS, & SHOULDERS. 2 sets each exercise, 12 reps each. Warm up for 5 min. SERIES 1: Start the day with one-armed cable rows, remember not to arch your lower back too much and holding for 2 counts by your hip on each side. After one set, move to triceps using the cables, standing in a lunge, keeping your elbows right at eye level: hold for 3 counts on the extension. Work in a set of abs on the Roman chair, and repeat SERIES 1. Moving along, begin SERIES 2 with a set of good mornings for your lower back, holding a bar across your shoulders, bending forward to a 90 degree angle from the hips (keep the knees slightly bent.) Next, triceps extensions using the Swiss ball for your bench (head, neck, and shoulders balance on the ball, hips stay up. Holding a straight bar, raise and lower the weights, bending the arms to a 90 degree angle at the elbow (only the forearms move.) Hold for 1 count before straightening the arms back up. Make sure your lower back remains flat throughout. After 12 reps, execute a set of push-ups, then a set of abs on the Swiss ball (use a 5 or 10 lb plate held behind the head.) Repeat SERIES 2. Finally, for SERIES 3, use dumbbells for a set of military presses (face the hands in towards each other. Raise and lower the weights one arm at a time. Drop these for a set of pull-ups. Alternate with abs, lying on a bench and curling your knees in to your chest. Repeat SERIES 3. Stretch, and call it a day.
|
|
Shopping:
