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Day 029 - Part Deux

WU 5 min. 2 sets x 12 reps each exercise. SERIES 1: squats, incline bench press, abs; SERIES 2: open-toed squats, biceps preacher curls, push-ups; SERIES 3: fly machine, incline biceps curls, abs. Stretch.        Training via ActiveMail

LET'S TARGET YOUR LEGS, CHEST, AND BICEPS TODAY. 3 SERIES, 2 sets each exercise, 12 reps each. In our second month, we'll build on the solid base that you've developed. By now, you should feel comfortable with the gym and have a good grasp of the exercises we've been doing. Therefore, our descriptions will be more brief, and we'll throw in a few new exercises to keep things interesting. Start off at the squat rack for SERIES 1. Perform a set of squats, keeping the weight back over your heels, lower back flat. Switch to incline bench press using a straight bar, and then perform a set of abs on a bench or on the floor. Repeat SERIES 1. For SERIES 2, we'll introduce a new leg exercise. Stay at the squat rack, walk the weight back a few feet, and spread your legs far apart with the toes turned out slightly (think New York City Ballet.) These are similar to regular squats, but your upper body remains more upright; squat down, guiding your knees over the 3rd toe on each foot. Keep your back flat throughout, and your abs tight for lower back support. Hold for a count, and straighten your legs, never locking out your knees. After a set of these, we're back on familiar territory. One set of preacher curls, hammer style; perform 10 with each arm. Instead of abs, let's do a set of push ups on the floor, with either your toes or your knees planted (it's easier on your knees.) Your hands are wide apart, your back remains flat, and as you lower down, make sure your chest comes right between your hands. After 12 push-ups, Repeat SERIES 2. Finally, for SERIES 3, use the fly machine for your first set, then move on to incline biceps curls on a bench. Hold a dumbbell in each hand, and keep your lower back flat as you raise and lower the weights one at a time, straightening the arms at the bottom. Work in abs on the bench or on the floor. Stretch, and hit the showers.