18 - Machine Seated Chest Fly / Pec Deck
Equipment: "Machine"
Primary Muscle Group: "Chest"
Recommended Weight / Time / Reps:
(1) - 12 x 50 kg
(2) - 12 x 55 kg
(3) - 12 x 60 kg
(4) - 12 x 65 kg
(5) - 10 x 70 kg
(6) - 10 x 75 kg
(7) - 08 x 80 kg
(8) - 06 x 85 kg
Sets / Reps: x 1
How to do it:
1. Select the appropriate load and adjust the seat height. The machine’s handles should be at chest level when you sit.
2. Sit down, bring your shoulders back, and reach to the sides to grab the handles.
3. Engage your abs and take a breath.
4. Squeeze your chest and bring your arms in, tapping your knuckles lightly in front of your chest as you breathe out.
5. Bring your arms to your sides, feeling your chest muscles stretch. Breathe in.
24 - Plank
Equipment: "Floor Mat"
Primary Muscle Group: "Abdominals"
Recommended Weight / Time / Reps: 30 Second Hold
Sets / Reps: x 4
How to do it:
1. Get down on the floor.
2. Extend your body. Support your lower body on your toes and your upper body on your forearms.
3. Keep your shoulders neutral and abs engaged.
4. Hold the position for as long as possible, breathing steadily as you do.
16 - Machine Seated Chest Press
Equipment: "Machine"
Primary Muscle Group: "Chest"
Secondary Muscle Group: "Shoulders, Triceps"
Recommended Weight / Time / Reps:
(1) - 12 x 20 kg
(2) - 10 x 25 kg
(3) - 10 x 30 kg
(4) - 10 x 35 kg
(5) - 08 x 40 kg
(6) - 08 x 45 kg
(7) - 06 x 50 kg
(8) - 04 x 55 kg
Sets / Reps: x 1
How to do it:
1. Select the appropriate load on the machine.
2. Adjust the seat height. The handles should be slightly below your lower chest when you sit down.
3. Sit down, grab the handles, bring your shoulders back, and engage your abs. Have your feet flat on the floor.
4. Take a breath and press until your arms extend fully. Exhale.
5. Bend your arms slowly as you breathe in.
5 - Skull Crusher (Dumbell)
Equipment: "Bench & Dumbbells"
Primary Muscle Group: "Triceps"
Recommended Weight / Time / Reps: 12 x 10 kg
Sets / Reps: x 4
How to do it:
1. Grab a pair of dumbbells and lie on a flat gym bench.
2. Straighten your arms and position the dumbbells over your chest with your wrists neutral
(hands facing one another).
3. Bring your shoulders back, engage your abs, and plant your feet flat on the floor.
4. Take a breath and slowly bend your elbows to bring the dumbbells to the sides of your head.
5. Hold the position momentarily and extend your arms by squeezing your triceps. Exhale near the top
22 - Cable Arm Lateral Raise
Equipment: "Machine"
Primary Muscle Group: "Shoulders"
Recommended Weight / Time / Reps: 10 x 9KG
Sets / Reps: x 4
How to do it:
1. Set the pulleys of a double cable machine in the lowest position and attach handles.
2. Select the appropriate weight on both stacks.
3. Walk to the left and grab the handle with your right hand.
4. Walk to the right and grab the other handle with your left hand.
5. Stand in the middle with your arms straight and your hands in front of your hips.
6. Engage your abs, retract your shoulder blades, and breathe in.
7. Raise both arms to your sides in one fluid motion, going up until your shoulders, elbows, and wrists align. Exhale at the top.
8. Lower your arms as you breathe in..
1 - Treadmill / Incline Walk
Equipment: Machine
Primary Muscle Group: Cardio
Recommended Weight / Time / Reps: 15min / 1.5km / 100 Calories
(when all 3 are acheived)
Sets / Reps: x 1
How to do it:
1. Stand on the treadmill and clip the safety key to your tank top or T-shirt.
2. Start the treadmill and gradually increase the speed from slow walking to a jog.
3. Maintain an upright posture, direct your gaze forward, and maintain a steady breath.
4. Keep your arms bent and move them in sync with your strides.
10 - Dumbbell Front Raise
Equipment: "Dumbbell"
Primary Muscle Group: "Shoulders"
Recommended Weight / Time / Reps: 6 x 7.5kg
Sets / Reps: x 4 (In superset with "Dumbbell Lateral Raise")
How to do it:
1. Grab a pair of dumbbells and stand tall.
2. Position the dumbbells in front of your thighs with your palms facing back.
3. Bring your shoulders back and inhale.
4. Raise both dumbbells until they are at shoulder level. Exhale at the top.
5. Lower the dumbbells to your upper thighs as you breathe in.
19 - Machine Seated Reverse Fly / Rear Delt
Equipment: "Machine"
Primary Muscle Group: "Shoulders"
Secondary Muscle Group: "Upper Back"
Recommended Weight / Time / Reps:
(1) - 12 x 36 kg
(2) - 12 x 40 kg
(3) - 10 x 45 kg
(4) - 10 x 50 kg
(5) - 08 x 55 kg
(6) - 06 x 60 kg
Sets / Reps: x 4
How to do it:
1. Select the appropriate load.
2. Adjust the seat height. The handles should be at shoulder level when you're seated.
3. Sit down and grab the handles with your palms facing down.
4. Bring your shoulders back and take a breath.
5. Extend your arms to your sides and back as you breathe out.
6. Bring your arms to the starting position as you breathe in.
7 - Bench Press (Dumbbell)
Equipment: "Bench & Dumbbells"
Primary Muscle Group: "Chest"
Secondary Muscle Group: "Shoulders, Triceps"
Recommended Weight / Time / Reps:
(1) 12 x 17.5kg
(2) 12 x 17.5kg
(3) 8 x 20kg
(4) 8 x 20kg
Sets / Reps: x 4
How to do it:
1. Grab a pair of dumbbells, sit on a flat gym bench, and place both weights on top of your thighs.
2. Bring your shoulders back, engage your abs, take a breath, and flex your arms.
3. Kick both dumbbells up with your thighs as you lie back.
4. With your arms straight and dumbbells over your chest, dig your shoulder blades into the bench and place your feet flat on the floor.
5. Take another breath and lower both dumbbells to your sides. Keep your elbows somewhat tucked.
6. Lower the weights until your elbows are at torso level.
7. Press both dumbbells to the starting position, bringing them together as you exhale.
13 - Cable Twist
Equipment: "Machine"
Primary Muscle Group: "Abdominals"
Recommended Weight / Time / Reps: 20 x 15 kg
Sets / Reps: x 4
How to do it:
1. Select the appropriate load on the cable machine.
2. Place the pulley in the lowest position and attach a handle to it.
3. Grab the handle with both hands, keeping your wrists neutral (facing one another).
4. Take a step away from the cable machine and stand sideways with your feet wide enough to create a stable base.
5. With the handle at your waist and arms straight, engage your abs and take a breath.
6. Pull the cable diagonally and upward across your body, twisting your torso and exhaling.
7. Hold for a second and rotate your torso to the starting position as you breathe in.
8. Once finished training one side, turn your body 180 degrees and do the same number of reps for the other side.
6 - Bench Dip
Equipment: "Bench"
Primary Muscle Group: "Triceps"
Secondary Muscle Group: "Shoulders, Chest"
Recommended Weight / Time / Reps: 12
Sets / Reps: x 4
How to do it:
1. Face away from a sturdy gym bench, plyo box, or chair.
2. Lean back and place your hands flat on the object's edge.
3. Straighten your legs and support your lower body on your heels. Your torso should be upright.
4. Engage your abs, take a breath, and descend by bending your elbows.
5. Move down until your elbows form a 90-degree angle and pause for a moment.
6. Extend your arms and exhale near the top.
21 - Plate Front Raise
Equipment: "Plate"
Primary Muscle Group: "Shoulders"
Recommended Weight / Time / Reps:
15 x 10 kg
15 x 10 kg
10 x 15 kg
10 x 15 kg
Sets / Reps: x 1
How to do it:
1. Grab a weight plate and position your hands on the sides with your arms straight.
2. Bring your shoulders back, have your feet in a comfortable stance, look forward, and take a breath.
3. Engage your abs and lift the plate in front of your body while keeping your arms straight. Breathe out.
4. Slowly lower the plate to your hips as you breathe in.
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8 - Shoulder Press (Dumbbell)
Equipment: "Bench & Dumbbells"
Primary Muscle Group: "Shoulders"
Secondary Muscle Group: "Triceps"
Recommended Weight / Time / Reps:
(1) 12 x 12.5kg
(2) 12 x 12.5kg
(3) 8 x 15kg
(4) 8 x 15kg
Sets / Reps: x 4
How to do it:
1. Set an adjustable gym bench at a close to 90-degree angle (almost upright back support).
2. Grab a pair of dumbbells and sit down.
3. Place the weights on top of your thighs.
4. Bring your shoulders back, engage your abs, and take a breath.
5. Lift the dumbbells and kick them up with your thighs.
6. Position the weights to your sides.
7. Take another breath and press the dumbbells up and in, tapping them at the top as you exhale.
8. Lower the dumbbells until your elbows are slightly lower than your shoulders, breathing in on the way down.
Day 1 - PUSH + Core & Cardio
23 - Bicycle Crunch
Equipment: "Floor Mat"
Primary Muscle Group: "Abdominals"
Recommended Weight / Time / Reps: 10 per side
Sets / Reps: x 4
How to do it:
1. Lie on the floor, lift your legs off the floor, and bend your knees at a 90-degree angle.
2. Place your fingertips behind your head or neck.
3. Take a breath, engage your midsection, and crunch, bringing your right elbow to your left knee. Exhale.
4. Extend your body as you breathe in.
5. Crunch again, taking your left elbow to your right knee. Exhale again.
6. Keep alternating until you complete the set.
Personal
9 - Dumbbell Lateral Raise
Equipment: "Dumbbell"
Primary Muscle Group: "Shoulders"
Recommended Weight / Time / Reps: 12 x 7.5kg
Sets / Reps: x 4 (In superset with "Dumbbell Front Raise")
How to do it:
1. Grab a pair of light dumbbells and stand tall.
2. Bring your shoulders back, engage your abs, and take a breath.
3. Lift both arms laterally until your elbows and wrists align with your shoulders. Exhale at the top.
4. Lower the dumbbells to your sides as you breathe in.
22 - Weighted Side Bend
Equipment: "Kettlebell or Dumbbell"
Primary Muscle Group: "Abdominals"
Recommended Weight / Time / Reps: 24 x 24kg (12 per arm / side)
Sets / Reps: x 4 (In superset with "Hanging / Parallel Bars Knee Raise")
How to do it:
1. Grab a dumbbell with your right hand and stand tall with your arm to your side. Place your left hand behind your head.
2. Engage your abs and bring your shoulders back.
3. Take a breath and crunch your torso to the left. Exhale.
4. Extend your torso and breathe in.
5. Crunch again.
6. Once finished, grab the dumbbell with the opposite hand and do the same number of reps.
Personal
14 - Cable Rope Triceps Extension
Equipment: "Machine & Long 'Y' Rope"
Primary Muscle Group: "Triceps"
Recommended Weight / Time / Reps:
(1) - 12 x 17 kg
(2) - 12 x 20 kg
(3) - 12 x 23.5kg
(4) - 12 x 25 kg
(5) - 10 x 27 kg
(6) - 10 x 29 kg
(7) - 08 x 32 kg
(8) - 06 - 36 kg
Sets / Reps: x 1
How to do it:
1. Pick the appropriate weight, set the pulley to the highest position, and attach a rope.
2. Grab the rope with both hands and bring your elbows to your sides.
3. Take a step back and lean your torso forward slightly.
4. Take a breath and extend your arms while keeping your elbows in position. Breathe out.
5. Bend your arms slowly and breathe in. Stop when your wrists end up slightly higher than your elbows.
23 - Hanging / Parallel Bars Knee Raise
Equipment: "Machine"
Primary Muscle Group: "Abdominals"
Recommended Weight / Time / Reps: 12 Raise in 20 Seconds
Sets / Reps: x 4 (In Superset with "Weighted Side Bend")
How to do it:
1. Position yourself inside a captain’s chair with your feet on a platform or steps, back against the pad, and forearms flat on the pair of padded parallel bars.
2. Bring your shoulders back and contract your abs.
3. Step off the platform or steps and support yourself with your upper body musculature. Keep your shoulders in position and avoid slumping.
4. Take a breath and engage your abs to raise your knees as high as possible in one fluid motion. Breathe out at the top.
5. Lower your knees to the starting position, extending them on the way down, and stop before your lower back begins to arch. Breathe in on the way down
17 - Machine Tricep Pushdowns / Seated Dip Machine
Equipment: "Machine"
Primary Muscle Group: "Triceps"
Secondary Muscle Group: "Chest, Shoulders"
Recommended Weight / Time / Reps:
(1) - 12 x 57.5 kg
(2) - 10 x 65 kg
(3) - 08 x 72.5 kg
(4) - 08 x 75 kg
(5) - 06 x 80 kg
(6) - 04 x 85 kg
Sets / Reps: x 1
How to do it:
1. Select the appropriate load.
2. Sit down and grab the handles to your sides.
3. Plant your feet on the floor, bring your shoulders back, and engage your abs.
4. Take a breath and press the handles down, fully extending your arms and exhaling.
5. Bend your arms as you breathe in.
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4 - Seated Machine Ab Crunch
Equipment: "Machine"
Primary Muscle Group: "Abdominals"
Recommended Weight / Time / Reps: 25 x 60kg
Sets / Reps: x 4 (In superset with "Row Machine")
How to do it:
1. Select the appropriate load.
2. Sit down on the machine. Secure your ankles on the bottom pads, have the middle pad against your lower back, and position your chest on the top pad.
3. Grab the handles for support.
4. Take a breath and flex your abs to push the top pad forward. Exhale.
5. Release as you breathe in.
15 - Cable Rope Overhead Triceps Extension
Equipment: "Machine & Long 'Y' Rope"
Primary Muscle Group: "Triceps"
Recommended Weight / Time / Reps: 10 x 22.5kg
Sets / Reps: x 4
How to do it:
1. Set the pulley at mid-thigh height, attach a rope, and select the correct load.
2. Grab both ends of the rope with an overhand grip (palms facing your body).
3. In one motion, turn away from the machine and dip slightly to raise the rope over your shoulders, positioning it behind your head. Your elbows should be bent and to the sides of your head.
4. With your chest out, lean forward slightly, bring one foot forward for balance, and brace your abs.
5. Breathe in and extend your elbows, spreading the rope at the top. Exhale.
6. Slowly bend your elbows as you breathe in.
12 - Band / Cable Core Pallof Press
Equipment: "Band or Machine"
Primary Muscle Group: "Abdominals"
Secondary Muscle Group: "Chest, Shoulders Triceps"
Recommended Weight / Time / Reps: 20 x 15 kg
Sets / Reps: x 4
How to do it:
1. Select the load on the cable machine.
2. Place the pulley at chest height and attach a handle.
3. Grab the handle with both hands and stand sideways.
4. Bring your shoulders back, squeeze your glutes, and engage your midsection.
5. Take a breath and press the handle forward, fully extending your arms and exhaling.
6. Pause for a moment and bring the handle to your body as you breathe in.
3 - Rowing Machine
Equipment: "Machine"
Primary Muscle Group: "Cardio"
Recommended Weight / Time / Reps: 1 x Minute / 15 x Calories / 1000+ Power
Sets / Reps: x 4 (In superset with "Seated Machine Ab Crunch")
How to do it:
1. Select the appropriate resistance and sit down, ie select "Just Row"
2. Reach forward and grab the cable attachment.
3. Bend your knees and place your feet flat on the footplates, put shoe loop over your feet.
4. With your arms straight, inhale and push yourself back by engaging your thigh muscles.
5. As you move back, row the cable to your torso and exhale.
6. Extend your arms and bend your knees simultaneously to bring yourself back to the starting position as you breathe in.
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25 - Treadmill / Incline Walk
Equipment: Machine
Primary Muscle Group: Cardio
Recommended Weight / Time / Reps: 15min / 1.5km / 100 Calories
Sets / Reps: x 1
How to do it:
1. Stand on the treadmill and clip the safety key to your tank top or T-shirt.
2. Start the treadmill and gradually increase the speed from slow walking to a jog.
3. Maintain an upright posture, direct your gaze forward, and maintain a steady breath.
4. Keep your arms bent and move them in sync with your strides.
20 - Machine Seated Shoulder Press
Equipment: "Machine"
Primary Muscle Group: "Shoulders"
Secondary Muscle Group: "Triceps"
Recommended Weight / Time / Reps:
(1) - 12 x 20 kg
(2) - 12 x 22.5 kg
(3) - 12 x 25 kg
(4) - 10 x 27.5 kg
(5) - 08 x 30 kg
(6) - 06 x 35 kg
Sets / Reps: x 1
How to do it:
1. Select the appropriate load.
2. Sit down and bring your shoulder blades into the back support.
3. Plant your feet flat on the floor.
4. Grab the handles to your sides and keep your palms facing forward.
5. Take a breath and engage your abs.
6. Press the weight straight up until your arms are fully extended. Breathe out at the top.
7. Lower the weight to the starting position and breathe in.
This workout should take about 2.5 - 3 hours.
2 times a week recommended.
A small price to pay to be healthy and safe on the road.
Enjoy Y'all!
11 - Bench Press (Barbell)
Equipment: "Barbell"
Primary Muscle Group: "Chest"
Secondary Muscle Group: "Triceps & Shoulders"
Recommended Weight / Time / Reps: 10 x 55kg
Sets / Reps: x 4
How to do it:
1. Lie on the bench.
2. Extend your arms and grab the bar evenly, having your hands slightly wider than shoulder-width apart.
3. Bring your shoulder blades back and dig them into the bench.
4. Arch your lower back and plant your feet flat on the floor.
5. Take a breath, unrack the bar, and bring it over your chest.
6. Inhale again and lower the barbell to your lower chest, tapping it slightly.
7. Hold for a moment and press the bar until your elbows are straight. Exhale.
2 - Spinning / Stationary Bike Cycle
Equipment: Machine
Primary Muscle Group: Cardio
Recommended Weight / Time / Reps: 10min / 4.5km / 100 Calories
(when all 3 are acheived)
Sets / Reps: x 1
How to do it:
1. Adjust the seat height and get on top of the cardio machine.
2. Select the appropriate program and grab the handles.
3. Place your feet flat on the pedals, bring your shoulders back, and direct your gaze forward.
4. Cycle steadily and maintain a steady breath.