Split Routine 2 (day 2)

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. Have a great workout!
Exercise   Manual-Notes (if any)
Standing Military Press
1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position barbell to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 A 1-2x 10 (sessions 1-6)       
2 2-3x 6 (sessions 7-12)       
3        
4        
5        
 
Barbell Curl
1) Stand with feet shoulder width apart and knees slightly bent.
2) Start position: Grasp bar with underhand grip (palms facing forward) approximately hip width apart and allow arms to hang down at sides. Elbows should be close to sides.
3) Flex at the elbows and curl bar up to approximately shoulder level. Keep elbows close to sides throughout movement.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 A 1-2x 10 (sessions 1-6)       
2 2-3x 6 (sessions 7-12)       
3        
4        
5        
 
Cable Front Lateral Raise
1) Stand with feet shoulder width apart
2) Start position: Grasp cable with an underhand grip (palms facing forward). Arms should hang down at sides with elbows slightly bent.
3) Raise cable to side of body at shoulder height. Keep elbow only slightly bent with thumbs pointing up throughout movement.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.


Trainer's comments:
Can be done with both arms at the same time if equipment allows.
Sets Reps Weight/
Resistance
Tempo Time
1 B 1-2x 10 (sessions 1-6)       
2 2-3x 6 (sessions 7-12)       
3        
4        
5        
 
Seated Dumbbell One Arm Tricep Extension
1. Sit in upright position.
2. Start position: Grasp DB and place palms on inner side of weight plate as shown. Press DB directly overhead (now palms are up).
3. Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
4. Return to start position.
5. Remember to keep back and head straight - hyperextension or flexion may cause injury.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 B 1-2x 10 (sessions 1-6)       
2 2-3x 6 (sessions 7-12)       
3        
4        
5        
 
Cable Underhand Pulldown
1) Adjust seat or knee pad height so that knees are secured while seated.
2) Grasp bar with underhand grip and sit with knees secured in pad.
3) Start position: Fully extend arms with elbows facing forward with back straight (you may lean back at hips approximately 5-10).
4) Pull bar down to upper chest area and squeeze shoulder blades together at end of movement.
5) Return to start position.
6) Remember to keep torso stationary throughout movement.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 C 1-2x 10 (sessions 1-6)       
2 2-3x 6 (sessions 7-12)       
3        
4        
5        
 
Reverse Tricep Pressdown
1. Start by holding the bar with an underhand grip.
2. Proceed to straighten your arms by pulling down the bar until your arms are straight.
3. Return to the starting position and repeat for the suggested repetitions.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 C 1-2x 10 (sessions 1-6)       
2 2-3x 6 (sessions 7-12)       
3        
4        
5        
 
Lying Leg Press
Starting Position: Place your shoulders under the pads and your feet should be about shoulder width apart on the platform.
Release the safety bars and bend your knees into a squatted position.
Once your thighs break parallel then extend your legs to a soft bend in your knees.
Repeat for the prescribed number of reps.
Keep your abs tight throughout the movement to minimize low back injury or strain.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 C 1-2 x 15 (sessions 1-6)       
2 2-3 x 10 (session 7-12)       
3        
4        
5        
 
Standing Rotations
1. Position pulley at approximately chest height.
2. Stand with your right side towards pulley. Position feet shoulder width apart with knees slightly bent.
3. Start position: Grasp handle with right hand first followed by left hand on top of right hand. Extend arms forward at shoulder level. Hips and shoulders should be squared.
4. Rotate hips approximately 65 (or slightly past midway between the hip and naval).
5. Return to start position. Switch sides after prescribed number of reps.
6. Remember to rotate shoulders and hips and not just the arms. To ensure this movement, let head follow arms during rotation.

Trainer's comments:
Can be used with a cable and rope handle. Lower pulley and twist with hands up over your head.
Sets Reps Weight/
Resistance
Tempo Time
1 D 1-2x 15 (sessions 1-6)       
2 same (session 7-12)       
3        
4        
5        
 
Side Bridge
Start on your side and press up with your right arm.
Form a bridge with your arm extended and hold for the prescribed number of repetitions.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 D 1-2x 15 (sessions 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 1-2x 15 (sessions 1-6)       
2 same (session 7-12)       
3        
4        
5