Split Routine 2 (day 1)

Control the weights. Use smooth movements, pause in the contracted position, lower the weight slower than you raise it. No jerking, squirming or bouncing. Breathe rhythmically with your movements on all exercises. Choose a resistance which allows you to barely complete the specified repetitions. If you can complete the specified number of reps, increase weight for next time. If you desire to do more than one set of each exercise, use the letter sequence system. For example--do one set each of the "A" exercises then do a second set. Do not do 2 sets in a row of the same exercise. You'll get a better workout this way. When doing more than one set of an exercise, push yourself to exhaustion on the last set of that particular exercise, stop subsequent sets at either the repetition goal or slightly shy of exhaustion. You should seek to progress slightly from workout to workout by either doing more reps or weight or both. This doesn't mean "kill yourself" every workout. However, if you train regularly, you should be able to build on your performances. After 6 sessions, increase weight, drop the rep # and increase the # of sets. See below. Have a great workout!
Exercise   Manual-Notes (if any)
Incline DB chest press
1. Start by lying on an inclined bench and hold dumbells at chest level with your palms facing forward.
2. Press the dumbells straight up towards the ceiling until your arms are extended.
3. Return to the starting position and repeat according to the prescribed repetitions.

Trainer's comments:
Do 1 1/4 rep style. Lower DB's to chest, raise 1/4 of the way, lower back to chest, raise to full ext. That is one repetition.
Sets Reps Weight/
Resistance
Tempo Time
1 A 1-2x 10 (session 1-6)       
2 2-3x 6 (session 7-12)       
3        
4        
5        
 
Alternating Renegade Row
1) Lie face down on the floor with your hands and dumbells directly underneath your chest.
2) Place hands slightly wider than shoulder width, and feet should be at hip width with toes on floor.
3) Start position: Extend the elbows and raise the body off the floor.
4) One at a time lift a dumbbell like in a rowing movement.
5) Return to the start position by extending the arm and then lift the other arm.
6) Remember to keep the head and trunk stabilized in a neutral position by isometrically contracting the abdominal and back muscles. Never fully lock out the elbows at the start position and avoid hyperextension of the low back.

Trainer's comments:
Use dumbbells.
Sets Reps Weight/
Resistance
Tempo Time
1 A 1-2x 10 (session 1-6)       
2 2-3x 6 (session 7-12)       
3        
4        
5        
 
Close Grip Bench Press
1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.
2) Position hands on bar shoulder width to slightly closer than shoulder width apart.
3) Start position: Lift bar off rack with bar directly over head.
4) Lower bar to chest at the mid to lower chest level keeping elbows pointing forward throughout movement.
5) Press bar up to starting position.
6) Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. Do not allow bar to bounce off chest.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 B 1-2x10 (session 1-6)       
2 2-3x 6 (session 7-12)       
3        
4        
5        
 
Assisted Pullup
1) Position hands wider than shoulder width apart with overhand grip (palms facing forward).
2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent or stand on foot platform
3) Pull body up until bar is below chin level.
4) Return to start position.
6) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Pick a weight that allows you to fatigue at the prescribed repetitions.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 B 1-2x10 (session 1-6)       
2 2-3x 6 (session 7-12)       
3        
4        
5        
 
Lateral Lunge (barbell)
1) Start position: Stand with feet hip width apart. Place barbell on your shoulders.
2) Take right foot and step 2-3 feet out to the right side (or the 3 o’clock position). Lean torso forward and sit the right glute back. DO NOT allow lunging knee to extend past the big toe - may cause injury.
3) Pushing off lunging foot, return to start position. Continue with same leg or alternate as prescribed.
4) Remember to keep head and back in a neutral position. Reaching forward should be performed at the hips and not the low back. Shoulders, hips, and front foot should point forward at all times.
Watch for proper knee alignment - do not let lunging knee extend past big toe or deviate laterally or medially. Opposite leg should remain straight during lunging phase as shown.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 A 2-3x 15 (session 1-6)       
2 2-3 x10 (session 7-12)       
3        
4        
5        
 
Lying Hamstring Curl
1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach.
2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable).
3) Raise lever arm by flexing at the knees past 90°.
4) Return to start position.
5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back during movement.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 A 1-2 x 10 (session 1-6)       
2 2-3x 6 (session 7-12)       
3        
4        
5        
 
Incline Hip Raise
Lie and an incline bench with your head at the top and your feet towards the lower side.
Starting position: Bring your knees to your chest and curl your hips up towards your shoulders.
Return to the starting position.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 D 2 x 20 (session 1-6)       
2 same (session 7-12)       
3        
4        
5        
 
Weighted Incline Crunch
1. Start position: Lie back onto an incline bench with knees bent and hands on your chest. You can place the bench at various angles. Hold a weight plate on your chest. Head should be in a neutral position with a space between chin and chest.
2. Leading with the chin and chest towards the ceiling, contract the abdominal and raise shoulders off floor or bench.
3. Return to start position.
4. Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 D 2x20 (session 1-6)       
2 same (session 7-12)       
3        
4        
5        
 
Back Extension
1) Position body face down on apparatus placing hips and ankles on respective pads.
2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Cross arms and place on chest.
3) Start position: Back should be parallel to ground with knees slightly bent.
4) Lower body until legs and hip are approximately at 90°.
5) Return to start position.
6) To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 D 2 x15 (session 1-6)       
2 same (session 7-12)       
3        
4        
5