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» Intermediate Gym-based cardio and strength training
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Day 043 - Penultimatum

WU 5 MINUTES. 2 sets x 12 reps each. SERIES 1: squats (halfway up, all the way down, all the way up, all the way down), reverse biceps curls (3 count raise/lower), Swiss ball abs; SERIES 2: step-ups, preacher biceps curls (hammer, one arm at a time,) seated abs; SERIES 3: bent-arm lateral raises (2 count hold,) military press (one arm at a time,) Swiss ball lateral abs. Stretch.        Training via ActiveMail

WELCOME TO YOUR PENULTIMATE WEEK: KICKING OFF WITH LEGS, SHOULDERS, AND BICEPS! 2 sets each exercise, 12 reps each. SERIES 1: Let's start at the squat rack, with a perfect set of regular squats: all the way down, halfway up, all the way down, all the way up. Next, using a straight bar, execute a set of reverse biceps curls (hold the bar with the palms facing down: 3 count raise/lower.) Finish with abs on Swiss ball holding a 5 or 10 lb plate behind your head. Repeat, and move on to SERIES 2. For this series, hold a set of dumbbells and perform a set of step-ups onto a bench (right foot steps up, then left, right foot steps down, then left) After one set, move to an preacher bench for a set of hammer dumbbell curls, one arm at a time, armpit remains pressed against the pad. Finish with seated abs on a bench, lifting your bent knees in to your chest and lowering (remember to keep your lower back flat.) Repeat the series. To close out the day, let's superset your shoulders. SERIES 3 begins with a set of bent-arm lateral raises (90 degree bend at the elbow, lift to shoulder height, hold 2 counts, and lower to your sides.) Then perform a set of seated military presses using a heavier set of dumbbells, lifting the weights to the ceiling one arm at a time. Finish the series with a set of lateral abs (side to side) on a Swiss ball holding a plate behind your head, then repeat. As always, remember to stretch at the end.