051216 A start up routine
Warm up: Skip rope or jog in place on the black mats.
Gentle overall body stretches.
Each exercise will require a movement specific warm up, generally 50%-60% of your projected peak weight for the day. Example if you bench 100 pounds your warm up should be in the area of 50-60 pounds. Thus, your weight sequence would be along these lines of progression. Keep a log.
Warm up 50-60
Maintain good form and technique on all repetitions. Technique first, increased weight addition next. Add in intensity on each set and you have a winning combination for success. If you have questions at any time ask a certified trainer.
Do the exercises one after another. Number 2 immediately follows number 1. Then rest 60-90 seconds and begin the sequence again, continue until the particular series of exercises have been completed.
Military presses 8 reps for 3-4 sets, increase weight on each set, followed immediately by…
Lat pull downs same reps/sets as military press. Now rest for 60-90 seconds as you change weights for the next set. Complete 3-4 sets and move on to the next double combination series of exercises.
Bench-press 8 reps for 3-4 sets. Keep both feet solidly on the floor, buttocks, shoulders and head all on the bench; this is referred to as the five-point stance. Follow this with the…
Bar bell or dumb bell rows 8 reps for 3-4 sets. Same rest period as in 1 and 2 above. Keep a good solid arch in your back.
Barbell curl 8 reps for 3-4 sets followed by…
Crunches on a bench or floor mat. Place your arms on your chest, curl your head up to your chest continue by curling your upper back and shoulders off the mat until up about 4-5 inches then slowly uncurl back to the mat and begin again until you reach the required number of repetitions. Same rest period as above.
Squats “the king of all exercises”! 8 reps of 3-4 sets. Use perfect technique; make certain you and your spotters know what to do. Maintain a solid arch in your lower back at all times. Begin with your buttocks and set back to slightly below parallel then back up again. Follow this by doing…
Stiff Leg dead lifts 10 reps of 3-4 sets.
Standing calves 10-15 reps for 4 sets followed by
Seated calves 10-15 reps for 4 sets.
Cool down by walking around doing gentle overall body stretches.