Make sure you start your workout with a short 5 minute jog/walk on the treadmill and stretch
1.) ELLIPTICAL GLIDER
Glide for 5 minutes at 125 strides per minute
2.) CHEST - HAMMER STRENGTH WIDE CHEST ALTERNATING PRESS
Starting Position: Position yourself in the machine with your back against the pad and your feet flat on the floor. Grip the handles with your palms turned down.
Movement: Exhale as you alternately press the handles away from you until your arms have just a slight bend in them. Inhale as you alternately return the handles back down to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
Set 4 15 at 0
3.) CHEST - INCLINE DUMBBELL FLIES
Starting Position: - Start on your back on an incline bench; hold a dumbbell in each hand and held above your shoulders with your arms slightly bent, both feet flat on the floor.
Movement: - Inhale as you move the dumbbells away from each other and lower them towards the floor. Exhale as you slowly return the dumbbells to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
Set 4 15 at 0
4.) BACK - LAT PULL DOWN
Starting Position: - Grasp the bar, palms turned away from you, with your hands wider than shoulders width. Assume a seated position with your arms straight.
Movement: - Exhale as you pull the exercise bar down to the top of your chest. Pause briefly in the fully concentrated position and squeeze your shoulder blades together. Inhale as you slowly allow the bar to return to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
Set 4 15 at 0
5.) BACK - SMITH MACHINE ROW
Starting Position: - Adjust the bar so that it is at waist level. Grasp the bar with your palms turned up, unlock it so that the bar is hanging at arms length in front of your body. Bend forward at your waist keeping your back straight.
Movement: - Exhale and pull the bar in towards your chest while pointing your elbows back. Inhale as you slowly lower the bar back down to the starting position. Repeat as required. Rotate the bar back into a locked position, once complete.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
Set 4 15 at 0
6.) SHOULDERS - SIDE CABLE RAISES I
Starting Position: - Attach a handle to a low pulley and stand grasping the handle with your palm turned towards your side.
Movement: - Exhale; Raise your arm across your body with your elbow
slightly bent and in line with your shoulders. Exhale as you slowly return the handles to the starting position. Repeat as required.
Set 1 15 at 0
Set 2 15 at 0
Set 3 15 at 0
Set 4 15 at 0
7.) SHOULDERS - ELBOWS BACK STRETCH
Starting Position: Stand with your feet shoulder width apart and a slight bend in your knees. Lift your chest up and raise your arms to shoulder level with your elbows pointed back.
Movement: Exhale as you pull your shoulder blades together. Hold this position for thirty seconds.
8.) CHEST - WALL CHEST STRETCH
Starting Position: Stand facing a wall and place your right palm on the wall at shoulder level with your arm and right peck touching the wall.
Movement: Pull your left shoulder away from the wall. Hold this
position for thirty seconds. Repeat as required on other side.
9.) CARDIOVASCULAR - CARDIO - TREADMILL
Treadmill
Notes:
Warm up for about 3 minutes
Jog for 10 minutes