Tuesday, February 3, 2009
TRAINING PROGRAM DAYS 3 & 4
Just a follow up to the rest of my strength training program as of week 1.
Keeping in mind, warming up each major body part with a light weight doing 20 reps.
DAY 3: TRICEPS & BICEPS
Tricep Cable Push downs 20, 15, 20 (increase weight as reps decrease)
Standing Bicep Curls 3 sets of 15 reps
Close Grip Bench Press 3 sets of 15 reps
Incline Prone Bicep Curls 3 sets of 12 reps
Dumbbell Overhead Tricep Extensions 3 sets 12-15 reps using 12lb dumbbells
DB Standing Bicep Alternating Curls 2 sets of 10 reps
DAY 4: SHOULDERS & CALVES
Bowflex Shoulder Press 3 sets of 15 reps
Bowflex Lateral Delt Raises 25, 15, 12 (increase weight as reps decrease)
Bowflex Rear Delts - 3 sets of 12 reps
Dumbbell Upright Row 2 sets of 12 reps
Standing Calf Raises 20, 15, 12, 12 (increase weight as reps decrease)
Be sure to use a full range of motion for optimal results.
I actually had to skip the shoulder workout week 1 because they were very sore. I thought about doing light weight but I knew my form would be compromised and I wanted to make sure I had the energy to do a powerful chest and back workout. WHICH I DID :)
I was also given an abdominal program to do 3 times per week
Stability Ball Crunches 3 sets of 20-30 reps
Reverse Crunches 3 sets of 10 reps
I was also challenged to do Stability ball pikes.
Keep in mind that each rep is to be done controlled - 3 seconds down and 2 seconds up. I use to be able to do 300-400 caries crunches and never felt that "burn" that people talk about. Now I know why - I was doing it all wrong!