Upper 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 repititions. 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 repition 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. Have a great workout!
Exercise   Manual-Notes (if any)
Seated Bike
Starting Position: Adjust the seat so that your legs have just a slight knee bend when your foot is at the bottom position.
Increase the resistance until you are challenged yet can keep good cycling form.


Trainer's comments:
Warm-up 5-10 minutes
Sets Reps Weight/
Resistance
Tempo Time
1        
2        
3        
4        
5        
 
Barbell Bench Press
1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor.
2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor.
3) Start position: Lift bar off rack with bar directly over head.
Lower bar to your mid chest area. Press bar up to starting position.

Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 A10       
2 10       
3        
4        
5        
 
Dumbbell Bent Over Row
1) Stand with feet hip width and knees slightly bent.
2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor).
3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement.
4) Return to start position.
5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 A10       
2 10       
3        
4        
5        
 
Dip
1. Step up on foot platform (if available) and position hands on dip bars.
2. Start position: Remove feet from platforms and suspend the body with slightly bent elbows. Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
3. Lower your body until your upper arm is parallel to the floor.
4. Return to starting position by extending the elbows to a slightly bent position.
5. Remember to keep the trunk bent forward, head neutral, and chest up.


Trainer's comments:
Use assisted dip/chin macine if necessary.
Sets Reps Weight/
Resistance
Tempo Time
1 B 10       
2 10       
3        
4        
5        
 
Chinup
1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body).
2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent.
3) Pull body up until bar is below chin level.
4) Return to start position.
5) 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.


Trainer's comments:
Use assisted dip/chin macine if necessary.
Sets Reps Weight/
Resistance
Tempo Time
1 B 10       
2 10       
3        
4        
5        
 
Seated Dumbbell Arnold Press
Sit upright holding two dumbells.
Start position: Position DBsl to ear level with an overhand grip (palms facing back).
Press hands up and out laterally above head keeping wrists over the elbows and arms moving parallel to body at all times. Rotate hand during movement so that your palms are back facing forward at the top of the movement.
Return to start position.
Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury.
Repeat with other arm.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 C 10       
2 10       
3        
4        
5        
 
Dumbbell Lateral Raise
1. Stand with feet shoulder width apart or sit on bench in upright position.
2. Start position: Grasp DBs with an underhand grip (palms facing forward). Arms should hang down at sides with elbows slightly bent.
3. Raise DBs to side of body at shoulder height. Keep elbows 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:
 
Sets Reps Weight/
Resistance
Tempo Time
1 C 10       
2 10       
3        
4        
5        
 
Lying Dumbbell Tricep Extension
1) Sit in upright position on a flat bench. Grasp DBs rest it on corresponding thighs.
2) Start position: Lie onto back and bring the DB to your chest. Press DB up so that it is directly over upper chest.
3) Lower DB towards forehead by bending elbows to 90. Elbows should remain pointing forward.
4) Return to start position.
Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.


Trainer's comments:
 
Sets Reps Weight/
Resistance
Tempo Time
1 D 10       
2 10       
3        
4        
5        
 
Dumbbell Incline Curl
1. Sit on a 45 degree incline bench.
2. Start position: Grasp DBs with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides.
3. Flex at the elbows and curl DBs up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time.
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 D 10       
2 10       
3        
4        
5        
 
Vertical Hip Raise
1. Step up onto apparatus and place forearms into pads. Grasp handles and stabilize shoulders by depressing shoulders down.
2. Start position: bring knees up with hip flexed at approximately 90.
3. Keeping back firmly pressed against back support, slowly lower legs.
4. Return to start position.
5. Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.


Trainer's comments:
Point toes slightly out in front of you in the bottom position. Pause at the top and bottom.
Sets Reps Weight/
Resistance
Tempo Time
1 E 20       
2 20       
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:
Tuck chin in on the way up. Curl your torso. Pause at the top.
Sets Reps Weight/
Resistance
Tempo Time
1 E 20       
2 20       
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 15       
2        
3        
4        
5