Monday, January 28, 2013

Chest/Back/Shoulders Workout



SO happy to be back at the gym today! I know not everyone has a gym membership or a home gym with the equipment needed for this workout...but stay tuned! I will be posting a "Living Room Bootcamp" workout and a few other things that can be done in the gym or at home.

Here's a quick cheat sheet for today's workout:

10-15 Minute Warm Up: Use a treadmill, elliptical, or stationary bike at a moderate pace for 10-15 minutes to warm up your muscles. If you don't have access to a treadmill, elliptical or stationary bike you can do jumping jacks, high knees, butt kickers, jump rope, and/or jog in place.

T-Bar Rows: Set up the T-Bar Row Machine by adding the desired amount of weight (heavy enough that you can't do more than 15 reps at a time). Position your body on the chest pad and your feet on the platform.  Make sure you have a slight bend to your knees. Use an overhand grip on the handles and make sure that your hands are a little wider than shoulder width apart. Keeping your shoulders back pull the weight up off  the support. Check to make sure that your neck is in a neutral position, eyes facing forward. Bend your elbows and pull the weight towards your chest, squeezing your shoulder blades together (as far as you can go without bending your wrists). Pause at the top of the movement, and then slowly lower the weight back down. Complete 15 reps and then place the weight back on the support. Rest for 30-60 seconds and complete your second set. Rest for 30-60 seconds and complete your last set.

Upright Barbell Rows: Set up the barbell with the desired amount of weight (heavy enough that you can't do more than ten reps at a time). Stand with your feet shoulder width apart. Bend your knees and grasp the barbell with an overhand grip (towards the center of the bar). Keeping your back straight stand up (lifting with your legs). Your fingers should be touching the front of your thighs (if not adjust your grip accordingly). Stand up straight with your shoulders back, head up, and eyes facing forward. Keep a slight bend in your knees. Slowly pull the barbell up to your neck. Lead with your elbows and keep them parallel with the bar (don't let them bow forward). Slowly lower the bar back down until your hands are touching your upper thighs again. Repeat until you have completed ten reps. Rest for 30-60 seconds and complete your second set. Rest for 30-60 seconds and complete your final set.

Cable Rows: Sit on the front of the bench and grab onto the cable row attachment. Place your feet on the foot board(s) in front of you. Use your legs to push yourself backwards on the bench until you are sitting upright with your arms extended in front of you. Keep a slight bend in your knees. Sitting up straight with your shoulders back pull the cable towards your body, keeping your elbows close to your body. As you pull, squeeze your shoulder blades together. Slowly extend your arms back out. Repeat until you have completed 10 reps. Rest for 30-60 seconds and complete your second set. Rest for 30-60 seconds and complete your final set.

Dumbbell Chest Press: Holding a dumbbell in each hand sit on the end of a flat weight bench. With the weights held close to your chest carefully lay back on the bench (rolling down a bit at a time). You'll need to keep your lower back pressed to the bench. If you can't do this with your feet on the floor then place your feet flat on the end of the bench (with your knees bent). Position the dumbbells on either side of your chest with your arms bent, palms facing away from you. Press the dumbbells up over your chest until they meet (keeping your elbows out until your arms are extended). Repeat until you have completed fifteen reps. Rest for 30-60 seconds and complete your second set. Rest for 30-60 seconds and complete your final set.

Dumbbell Flys: Holding a dumbbell in each hand sit on the end of a flat weight bench. With the weights held to your chest carefully lay back on the bench (rolling down a bit at a time). You'll need to keep your lower back pressed to the bench. If you can't do this with your feet on the floor then place your feet on the end of the bench (with your knees bent). Press the dumbbells straight up over your chest with your palms facing each other. With a slight bend in your elbows, open your arms wide and lower the dumbbells until they are level with the rest of your body. Keeping just a slight bend in your arms bring the dumbbells back together over your chest. Repeat until you have completed fifteen reps. Rest for 30-60 seconds and complete your second set. Rest for 30-60 seconds and complete your final set.

Seated Shoulder Press:  Sit upright on a bench holding a dumbbell in each hand. With your arms bent (elbows out and shoulders back), bring the dumbbells up next to your shoulders (palms facing forward). Press the dumbbells up until your arms are fully extended and the dumbbells meet over your head. Repeat until you have completed ten reps. Rest for 30-60 seconds and complete your second set. Rest for 30-60 seconds and complete your final set.

Weighted Roman Chair Back Extensions: Hold a plate against your chest. Place the front of your upper thighs on the top pads and your feet on the platform. Hinge forward from the waist keeping your shoulders back, your neck in neutral position and your back straight (do not arch your back). Hinging at the waist, lift your upper body back to the starting position. Repeat until you have completed fifteen reps. Rest for 30-60 seconds and complete your second set. Rest for 30-60 seconds and complete your final set

Y/T/W's: Y/T/W's a re basically different variations of dumbbell raises. Stand with your feet shoulder width apart (knees slightly bent) with a dumbbell in each hand. For Y's you will extend your arms (palms down with a slight bend in your elbows) out and up until your body forms a "Y". For T's you will extend your arms (palms down with a slight bend in your elbows) out to the side until your body forms a "T". For W's you will hinge forward at the waist about 45 degrees with your arms extended down in front of you (palms facing your thighs) and bend your elbows as you pull the dumbbells up towards your shoulders making a "W". Complete eight reps of each. Rest for one minute and then complete two more sets of Y/T/W's with a one minute rest in between.

Assisted Pull Ups: Set the weight on the Assisted Pull Up Machine to the least amount of resistance possible. Grasp the pull bars above you with your palms facing away from you (your hands should be a little more than shoulder width apart). Place your knees on the pad (this is the "assisted part") and let your body weight pull you down. Pull yourself up as far as you can, keeping your elbows out. As you pull up draw your belly button towards your back and squeeze your glutes. Pause at the top of the movement, and then slowly lower yourself back to the starting position. Complete eight reps and then rest for 30-60 seconds. Compete two more sets with a 30-60 second rest in between.

15-20Minutes of HIIT Cardio: Walk on a treadmill at a brisk pace at 0% Elevation. After Two minutes increase the elevation to a moderately challenging level (around 6%) and continue walking at a brisk pace for another two minutes. Increase the elevation to a very challenging level (around 12%) and continue walking at a brisk pace for 1 minute. Lower the elevation back down to a moderate level for two minutes and then increase it to a very challenging level for another one minute. Continue alternating between the moderate level and challenging level for 15-20 minutes.

***I am not a doctor, nutrition specialist, or personal trainer. Basically, I am not an expert. If an expert is advising you on your diet and/or exercise please follow their advice!
 

No comments:

Post a Comment