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printed 04/14/15 11:05AM

# MikeFitCoach

My Respire Fitness Workout

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Base : Workout 1

For each exercise, perform 1 set of 10 repetitions, resting 60seconds between sets.Use a challenging weight that allows you to complete all reps. Ifthe weight is too easy, slightly increase it. If its too hard, slightlydecrease it.

Internal Rotation

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rsSets Reps Weight Notes

1 10

2

3

4

5

6

1 - Stand upright holding acable out to the side with yourelbow at 90 degrees and yourupper arm against your side.2 - Pull the cable across yourmid-section, keeping yourelbow at 90 degrees and yourupper arm against your side.• Complete all reps on oneside before switching to theother side.Equipment Sub: Tubing

External Rotation

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Sets Reps Weight Notes

1 10

2

3

4

5

6

1 - Lie on your side proppedup on one arm holding adumbbell in the other handwith your elbow bent at 90degree and your forearmacross your midsection.2 - Raise the dumbbell up andaway from your body, rotatingat the shoulder and keepingyour elbow at 90 degrees withyour upper arm against yourside.• Complete all reps on oneside before switching to theother side.Equipment Sub: Plate

Row to External Rotation

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Sets Reps Weight Notes

1 10

2

3

4

5

6

1 - Lie face down on an inclinebench with dumbbells hangingat your sides, arms straightand your palms facing back.2 - Lift the dumbbells up towhere your upper arms areparallel to the floor, elbows outto your sides.3 - Rotate at the shoulders,raising the dumbbells forwardand up until your palms facethe floor.• Lower back to a straight armposition.SUB: Plates

Crossbody Raise

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Sets Reps Weight Notes

1 10

2

3

4

5

6

1 - Stand upright holding ahandle at one side in theopposite hand with the armacross your body at waistheight.2 - Raise the handlediagonally up and across yourbody, keeping your armsstraight.• Finish with arm fullyextended up over theshoulder.• Complete all reps on oneside before switching to theother side.Equipment Sub: Tubing

Scapular Pulldown

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kSets Reps Weight Notes

1 10

2

3

4

5

6

1 - Grasp the bar using ashoulder-width grip with yourarms extended straightoverhead.2 - Pull your shoulder bladesdown as far as you can,keeping your arms straight.• Stay upright and do not swayback and forth.Equipment Sub: Tubing

Scapular Retraction

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Sets Reps Weight Notes

1 10

2

3

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5

6

1 - Sit upright holding thehandle using a wide grip withyour arms straight out in frontand your back flat.2 - Pull your shoulder bladestogether as much as you can,keeping your arms straight.• Remain upright throughoutand do not sway back andforth.Equipment Sub: Tubing

Scaption

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Sets Reps Weight Notes

1 10

2

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4

5

6

1 - Stand upright holding thedumbbells at your thighs withyour arms straight and palmsfacing back.2 - Raise the dumbbells upand out in front to shoulderheight at a 45 degree angle,keeping your arms straight.• The movement is half waybetween a front raise and alateral raise.Equipment Sub: Plates

Prone Rear Delt Row

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Sets Reps Weight Notes

1 10

2

3

4

5

6

1 - Lie face down on an inclinebench holding dumbbells atyour sides, arms straight andpalms facing in.2 - Lift the dumbbells up andoutward to shoulder height,keeping your arms straight.• Lower the dumbbells backdown to the start positionagain with your arms straight.Equipment Sub: Plates

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