Exercise Log Mondays

Warm Up

Strength Training Activity

Instructions: For each set completed, fill in the weight used and reps performed.

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 DB Chest Press Weight

Reps Concentration Curl Weight

Reps Seated DB Tricep Extension Weight

Reps DB Front Raise Weight

Reps Lat Pulldown (Hammer) Weight

Reps Lat Pulldown (Hammer) Weight

Reps Reverse Back Hyperextension Weight

Reps Leg Press (Hammer) Weight

Reps One Leg Ball Squats Weight

Reps Crunches Weight

Reps

Training notes or comments:

Sitdownonbenchwithdumbbellsrestingonlowerthigh.Positionweightstoshoulderandlieback.Positiondumbbellstothesidesoftheupperchestwithelbowsunderdumbbells.Pressdumbbellsupwithelbowstothesidesuntilarmsareextended.Lowerweighttothesidesoftheupperchest.

Sitonbench.Graspdumbbellbetweenfeet.Placebackofupperarmtoinnerthigh.Leanintolegtoraiseelbowslightly.Raisedumbbelltofrontofshoulder.Lowerdumbbelluntilarmisfullyextended.

Sitdownonbenchwithdumbbellsrestingonlowerthigh.Positionweightstoshoulderandlieback.Positiondumbbellstothesidesoftheupperchestwithelbowsunderdumbbells.Pressdumbbellsupwithelbowstothesidesuntilarmsareextended.Lowerweighttothesidesoftheupperchest.

Sitonbench.Graspdumbbellbetweenfeet.Placebackofupperarmtoinnerthigh.Leanintolegtoraiseelbowslightly.Raisedumbbelltofrontofshoulder.Lowerdumbbelluntilarmisfullyextended.

Sitdownonbenchwithdumbbellsrestingonlowerthigh.Positionweightstoshoulderandlieback.Positiondumbbellstothesidesoftheupperchestwithelbowsunderdumbbells.Pressdumbbellsupwithelbowstothesidesuntilarmsareextended.Lowerweighttothesidesoftheupperchest.

Sitonbench.Graspdumbbellbetweenfeet.Placebackofupperarmtoinnerthigh.Leanintolegtoraiseelbowslightly.Raisedumbbelltofrontofshoulder.Lowerdumbbelluntilarmisfullyextended.

Exercise Descriptions

Note:

Note:

Dumbbell Chest Press Sitdownonbenchwithdumbbellsrestingonlowerthigh.Positionweightstoshoulderandlieback.Positiondumbbellstothesidesoftheupperchestwithelbowsunderdumbbells.Pressdumbbellsupwithelbowstothesidesuntilarmsareextended.Lowerweighttothesidesoftheupperchest.

Concentration Curl Sitonbench.Graspdumbbellbetweenfeet.Placebackofupperarmtoinnerthigh.Leanintolegtoraiseelbowslightly.Raisedumbbelltofrontofshoulder.Lowerdumbbelluntilarmisfully extended.

Seated Dumbbell Triceps Extension

Note:

Note:

Positiononedumbbelloverheadwithbothhandsunderinnerplate(heartshapedgrip).Withelbowsoverhead,lowerforearmbehindupperarmbyflexingelbows.Flexwristsatbottomtoavoidhittingdumbbellonbackofneck.Raisedumbbelloverheadbyextendingelbowswhilehyperextending wrists.

Dumbbell Front Raise Graspdumbbellsinbothhands.Raiseonedumbbellwithelbowsfixedina10°to30°anglethroughoutuntilupperarmisparalleltothefloor.Continuewithalternatearm.*Canperformusingbotharmsatthesametimeaswell.

Lat Pulldown (Hammer) #5

Note: Graspleverhandles.Sitwiththighsundersupports.Pulldownlevertoupperchest.Returnuntilarmsandshouldersarefully extended.

Reverse Back Hyperextensions

Note: Positionupperbodyproneonpadding.Grasphandlesonplatform.Legswillhangdownfromtheapparatus.Raise,orextendwaistuntillegsareparalleltothe floor.

Leg Press (Hammer) #19

Note:

Note:

Note:

Sitwithbackonpaddedsupport.Placefeetslightlyhighonplatform.Grasphandlestosides.Extendkneesandhipsuntilkneesarefullyextended.Returnuntilhipsarecompletelyflexed.*Adjustseatandbacksupporttoaccommodatenearfullrangeofmotion withoutforcinghipstobendatwaist.

One Leg Ball Squats Placeballbetweenbackandwall.Takeastepforwardsothatyouareleaningonball.Placeonefootinthemiddleofyourbodyandliftuptheotherleg.Bendthelegthatisstillonthefloorandloweryourselfasifyouweregoingtositinachair.Straightenlegtoreturntothestartingposition.

Crunches Liesupineonbenchoronpaddedfloorwithkneesandhipsbent.Flexwaisttoraiseuppertorsofrombenchorfloor.Returnuntilthebackoftheshoulderscontactthepaddedbenchorfloor.*Holdplatebehindneckoronchestwithbothhandsoruseno weight.

Exercise Log Wednesdays

Warm Up

Strength Training Activity

Instructions: For each set completed, fill in the weight used and reps performed.

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 DB Flyes Weight

Reps Preacher DB Curl Weight

Reps DB Overhead Press Weight

Reps DB French Curl Weight

Reps Lat Row (Hammer) Weight

Reps Lunges Weight

Reps Adduction (Hammer) Weight

Reps Abduction (Hammer) Weight

Reps Knee Lifts or Stratight Leg Lifts

Weight Reps

Weight Reps

Training notes or comments:

Sitdownonbenchwithdumbbellsrestingonlowerthigh.Positionweightstoshoulderandlieback.Positiondumbbellstothesidesoftheupperchestwithelbowsunderdumbbells.Pressdumbbellsupwithelbowstothesidesuntilarmsareextended.Lowerweighttothesidesoftheupperchest.

Sitonbench.Graspdumbbellbetweenfeet.Placebackofupperarmtoinnerthigh.Leanintolegtoraiseelbowslightly.Raisedumbbelltofrontofshoulder.Lowerdumbbelluntilarmisfullyextended.

Exercise Descriptions

Dumbbell Flyes

Note: Grasptwodumbbells.Liesupineonaflatorinclinebench.Supportdumbbellsabovethechestwiththearmsfixedinaslightlybentposition.Internallyrotateshoulderssoelbowstothesides.Lowerdumbbellstosidesuntilchestmusclesarestretchedwithelbowsfixed.Bringdumbbellstogetherinahuggingmotionuntildumbbellsarenearlytogether.*Donotbounceortouchweightstogether.

Preacher DB Curl

Note:

Note:

Note:

Sitonpreacherbenchplacingbackofarmsonpad.Theseatshouldbeadjustedtoallowthearmpittorestnearthetopofthepad.Graspcurlbarwithshoulderwidthunderhandgrip.Raisethebaruntilforearmsareperpendiculartofloorwiththebackoftheupperarmremainingonthepad.Lowerthebarbelluntilarmisfullyextended.

DB Overhead Press

Positiononedumbbelloverheadwithbothhandsunderinnerplate.Withelbowsoverhead,lowerforearmbehindupperarmbyflexingelbows.Flexwristsatbottomtoavoidhittingdumbbellonbackofneck.Raisedumbbelloverheadbyextendingelbowswhilehyperextendingwrists.Positionwristsclosertogethertokeepelbowsfrompointingouttoomuch.Letthedumbbellpullthearmbacktomaintainfullshoulderflexion.

Lying Tricep Extension Lieonbenchandpositiondumbbellsoverheadwitharmsextended.Lowerdumbbellsbybendingelbowuntiltheyaretosidesofhead.Extendarm.Repeat.

Lat Row (Hammer)

Note:

Note:

Note:

Sitonseatandpositionchestagainstpad.Graspleverhandleswithanoverhandgrip.Pullleverbackuntilelbowsarebehindbackandshouldersarepulledback.Returnuntilarmsareextendedandshouldersarestretched forward.

Lunges Lowerbodybyflexingkneeandhipoffrontleguntilkneeofrearlegisalmostincontactwithfloor.Returntooriginalstraddlepositionbyextendingthehipandkneeoftheforwardleg.Continuewithotherleginoppositestraddle position.

Adduction (Hammer) Sitinmachine.Position legs inpaddeddecks,grasphandlestosides.Movelegstowardoneanotherbyadductingthehip.Next,movelegsbacktostarting position.

Abduction (Hammer)

Note: Sitinmachine.Positionlegsinpaddeddecks,grasphandlestosides.Movelegsawayfromoneanotherbyabductingthehip.Next,movelegsbacktostarting position.

Knee Lifts

Note: Positionelbowsandbackagainsttheappropriatepads.Allowthelegstohangdown.Raiselegsbyflexinghipswhileflexingkneesuntilhipsarefullyflexed.Continuetoraisekneestowardshouldersbyflexingwaist.Returnuntilwaist,hips,andkneesareextended.*Placeweightbetweenanklesoruseno weight.

Exercise Log Fridays

Warm up

Strength Training Activity

Instructions: For each set completed, fill in the weight used and reps performed.

EXERCISE Set #1 Set #2 Set #3 Set #4 Set #5 Set #6 DB Chest Press Weight

Reps Concentration Curl Weight

Reps Seated DB Tricep Extension Weight

Reps DB Front Raise Weight

Reps Lat Pulldown (Hammer) Weight

Reps Lat Pulldown (Hammer) Weight

Reps Reverse Back Hyperextension Weight

Reps Leg Press (Hammer) Weight

Reps One Leg Ball Squats Weight

Reps Crunches Weight

Reps

Training notes or comments:

Sitdownonbenchwithdumbbellsrestingonlowerthigh.Positionweightstoshoulderandlieback.Positiondumbbellstothesidesoftheupperchestwithelbowsunderdumbbells.Pressdumbbellsupwithelbowstothesidesuntilarmsareextended.Lowerweighttothesidesoftheupperchest.

Sitonbench.Graspdumbbellbetweenfeet.Placebackofupperarmtoinnerthigh.Leanintolegtoraiseelbowslightly.Raisedumbbelltofrontofshoulder.Lowerdumbbelluntilarmisfullyextended.

Exercise Descriptions

Decline DB Chest Press

Note:

Note:

Note:

Usethedeclinebench.Holdingadumbbellineachhand,lieonbenchwithheadatlowerend,kneesbentandheelsonedgeofbench.Straightenarmsabovelowerchest,palmsfacingforward.Contractabsandkeepspinenaturallycurved.Bendelbowsoutanddownuntiltheyareinlinewithshoulders,forearmsparallelattheendofthemovement.Usechestmusclestopressarmsstraightup,sodumbbellslineupwithshoulders.Repeatforallreps.

Dumbbell Bicep Curl Positiontwodumbbellstosides,palmsfacingin,armsstraight.Withelbowstothesides,raiseonedumbbellandrotateforearmuntilforearmisverticaltothefloorandthepalmfacestheshoulder.Lowertooriginalpositionandrepeatwithalternativearm.*Thebicepsmaybeexercisedalternating(asdescribed),simultaneous,orinasimultaneous-alternatingfashion.

Dips or Bench Dips Placehandsontheedgeofabench,feetonadjacentbench.Lowerbodyuntilfullstretch.Raisebody.*Placeweightonlaptomakeexercisemore difficult.

Bent-over One Arm Row

Note: Kneeloversideofbenchwitharmandlegtoside.Graspdumbbell.Pulldumbbelltosideuntilupperarmisjustbeyondhorizontalorheightofback.Returnuntilarmisextendedandshoulderisstretchedforward.Continuewithoppositearm.*Allowscapulatoarticulatebutdonotrotatetorsoinefforttothrowweight up.

Back Hyperextensions

Note:

Note:

Note:

Note:

Positionthighsproneonpadding.Hookheelspaddedbrace.Lowerbodybybendingatthewaistuntilfullyflexed.Raise,orextendwaistuntiltorsoisparallelto floor.*Holdweighttochestorbehindneck.

Leg Extensions (Hammer) Sitonapparatuswithbackagainstpaddedbacksupport.Placefrontoflowerlegunderpaddedlever.Positionkneearticulationatsameaxisasleverfulcrum.Grasphandlestosidesforsupport.Moveleverforwardbyextendingkneesuntillegarestraight.Returnlevertooriginalpositionbybending knees.

Leg Curl (Hammer) Sitonapparatuswithbackagainstpaddedbacksupport.Placebackoflowerlegontopofpaddedlever.Positionkneearticulationatsameaxisasleverfulcrum.Grasphandles.Pulllevertobackofthighsbyflexingknees.Returnleveruntilkneesarestraight.

Crunches on Ball

StartingPosition:Liefaceuponanexerciseballwithyourkneesbent,feetshoulder-widthapartandflatonthefloor.Placeyourhandsbehindyourheadbutdon'tinterlockyourfingers.Keepyourheadandneckrelaxed.Movement:Exhaleasyoucontractyourabdominalstobringyourshouldersofftheball,holdbriefly.Inhaleasyouslowlylowertostartingposition.

Oblique Crunches on Ball

Note: StartingPosition:Liefaceuponanexerciseballwithyourkneesbent,feetshoulder-widthapartandflatonthefloor.Placeyourhandsbehindyourheadbutdon'tinterlockyourfingers.Keepyourheadandneckrelaxed.Movement:Exhaleasyoucontractyourabdominalstobringyourleftshoulderofftheballmovingtowardtherightleg,holdbriefly.Returnandmoverightshouldertowardleftleg.Inhaleasyouslowlylowertostartingposition.