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Day 053 - Closing Time

WU 5 min. 2 sets x 12 reps each. SERIES 1: dips, triceps kickbacks, reclining abs; SERIES 2: preacher curls, reverse curls, push-ups; SERIES 3: lateral raises, upright rows, abs. Stretch.        Training via ActiveMail

LET'S FINISH OFF THE STRENGTH TRAINING PORTION OF YOUR PROGRAM WITH A GLORIOUS DAY OF TRICEPS, BICEPS, & SHOULDERS! 2 sets each exercise, 12 reps each. Nothing new here, so you should be a pro at these exercises by now. We superset at the beginning of the week; far be it from me to break ranks now. SERIES 1: Let's get the hardest exercise out of the way. Starting at the Gravitron, do a perfect set of dips. Continue with a set of triceps kickbacks using a bench (10 on each side), and end with a set of reclining abs, rolling your knees in to your chest as you lie flat on a bench. Repeat the series, and move along to biceps in SERIES 2. Begin with a set of curls at the preacher bench, hammer style, using dumbbells. Alternate with reverse curls holding a straight bar (remember, all you do is switch your grip from underhand to overhand, still keeping your elbows by your sides as you lift the weight). Finish with a set of push-ups, and repeat the series. Finally (drum roll please...), for SERIES 3, start with a set of regular lateral raises with dumbbells (straight arms raised to shoulder height on each side). Then, holding a straight bar (probably the same one that you used for your reverse curls), perform a set of upright rows (raising the bar to your chest, keeping your elbows high and your shoulders relaxed). Finish with a set of abs, either on the bench or on the floor, and repeat each exercise. Stretch.