»
Beginner Gym-based cardio and strength training
Day 022 - Getting into a Groove
WU 5 MIN. 2 sets x 12 reps each. SERIES 1: biceps curls, dips, abs; SERIES 2: biceps concentration curls, triceps kickbacks, abs; SERIES 3: leg press machine, split squats, abs. Stretch upper/lower body. 
|
|
BACK TO BICEPS, TRICEPS, & LEGS. 2 sets each exercise, 12 reps each unless stated otherwise. At this point, you've learned enough exercises to develop a routine. This week, we'll stick with 3 series, 3 exercises each. Don't get complacent; even the pros have someone check their form periodically. Consult a gym staff member or trainer whenever you have questions about an exercise. SERIES 1: Let's start with regular bicep curls, standing up and holding a straight bar. Make sure that only your forearms move; keep your knees slightly bent, lower back flat, as you raise and lower the bar slowly from your thighs to your chest. Then a set of dips on the Gravitron machine, lowering only to a 90-degree bend at the elbow. After a set of ab crunches, repeat SERIES 1. For SERIES 2, stay seated at a bench and perform a set of biceps concentration curls, hammer-style, using dumbbells. Use a lighter set of dumbbells for a set of triceps kickbacks. Then a set of reclining abs, lying on the bench and holding on to the upper edge, rolling your knees in to your chest and holding for one count. Repeat SERIES 2. Finally, for SERIES 3, we'll perform a "super set": 2 exercises in a row, working the same muscle group. Take your time and rest between the exercises. Start at the leg press machine. After a perfect set, perform 10 split squats on each side while holding dumbbells. Keep your knees a little loose (never "lock them out") during each exercise. Finish with a set of ab crunches on a bench or on the floor, and repeat SERIES 3. Stretch your upper and lower body out at the end.
|
|
Shopping:
