FM 21, LL
Keep rest periods to 30-45 seconds on each set. take 90 seconds between exercises. Use a log book and try and beat the weights from previous session.
1
Walking, Treadmill
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than walking outside. When walking, you should move at a moderate to fast pace, not a leisurely one. Being an activity of lower intensity, walking doesn’t burn as many calories as some other activities, but still provides great benefit. A 150 lb person will burn about 175 calories walking 4 miles per hour for 30 minutes, compared to 450 calories running twice as fast. Maintain proper posture as you walk, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.
Rep information
5 minute super slow warm up
2
Leg Extensions
Warm up sets =
1 Warm up set
Working sets =
4 Working sets
15 Reps
15 Reps
25 Reps
25 Reps
For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle. Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. Repeat for the recommended amount of times. Variations: As mentioned at in the foot positioning section, you can use various foot positions in order to maximize stimulation of certain thigh areas. Also, you can perform the movement unilaterally (one leg at a time).
Rep information
Drop the weight on sets 3 and 4.
3
Goblet Squat
Warm up sets =
1 Warm up set
Working sets =
3 Working sets
15 Reps
15 Reps
15 Reps
Stand holding a light kettlebell by the horns close to your chest. This will be your starting position. Squat down between your legs until your hamstrings are on your calves. Keep your chest and head up and your back straight. At the bottom position, pause and use your elbows to push your knees out. Return to the starting position, and repeat for 10-20 repetitions.
Rep information
4
Seated Hamstring
Warm up sets =
1 Warm up set
Working sets =
4 Working sets
Rep information
12 Reps
12 Reps
12 Reps
12 Reps
In a seated position with your legs extended, have your partner stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position. Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso. Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.
5
Smith Machine Calf Raise
Warm up sets =
1 Warm up set
Working sets =
4 Working sets
Rep information
Follow instructions below.
25 Reps
25 Reps
15 Reps
10 Reps
Place a block or weight plate below the bar on the Smith machine. Set the bar to a position that best matches your height. Once the correct height is chosen and the bar is loaded, step onto the plates with the balls of your feet and place the bar on the back of your shoulders. Take the bar with both hands facing forward. Rotate the bar to unrack it. This will be your starting position. Raise your heels as high as possible by pushing off of the balls of your feet, flexing your calf at the top of the contraction. Your knees should remain extended. Hold the contracted position for a second before you start to go back down. Return slowly to the starting position as you breathe in while lowering your heels. Repeat for the recommended amount of repetitions.
6
Warm up sets =
1 Warm up set
Working sets =
4 Working sets
Rep information
15 Reps
15 Reps
15 Reps
15 Reps
7
EZ Bar Curl
Warm up sets =
2 Warm up sets
Working sets =
3 Working sets
12 Reps
12 Reps
12 Reps
Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps. Then inhale and slowly lower the bar back to the starting position. Repeat for the recommended amount of repetitions. Variations: You can also perform this movement using an E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement. You may also use the closer grip for variety purposes.
Rep information
Follow instructions below.
8
Biceps Curl To Shoulder Press
Warm up sets =
1 Warm up set
Working sets =
3 Working sets
12 Reps
12 Reps
12 Reps
Begin in a standing position with a dumbbell in each hand. Your arms should be hanging at your sides with your palms facing forward. Look directly ahead, keeping your chest up, with your feet shoulder-width apart. This will be your starting position. Initiate the movement by flexing the elbows to curl the weight. Do not use momentum or flex through the shoulder, instead use a controlled motion. Execute the pressing movement by extending the arm, flexing and abducting the shoulder to rotate the arm as you press above your head. Pause at the top of the motion before reversing the movement to return to the starting position. Complete the desired number of repetitions before switching to the opposite side.
Rep information
Follow instructions below.
9
Standing One-Arm Dumbbell Triceps Extension
Warm up sets =
1 Warm up set
Working sets =
4 Working sets
Rep information
Follow instructions below.
10 Reps
10 Reps
25 Reps
50 reps
To begin, stand up with a dumbbell held in one hand. Your feet should be about shoulder width apart from each other. Now fully extend the arm with the dumbbell over your head. Tip: The small finger of your hand should be facing the ceiling and the palm of your hand should be facing forward. The dumbbell should be above your head. This will be your starting position. Keeping your upper arm close to your head (elbows in) and perpendicular to the floor, lower the resistance in a semicircular motion behind your head until your forearm touch your bicep. Tip: The upper arm should remain stationary and only the forearm should move. Breathe in as you perform this step. Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you perform this step. Repeat for the recommended amount of repetitions. Switch arms and repeat the exercise. Variation: You can perform this exercise with a rope attached to a low pulley.
10
Walking, Treadmill
Warm up sets =
0 Warm up sets
Working sets =
1 Working set
Rep information
15 minutes low intensity warm down on incline treadmill or bike. Keep heart rate between 120-125 if possible.
15 Reps
To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than walking outside. When walking, you should move at a moderate to fast pace, not a leisurely one. Being an activity of lower intensity, walking doesn’t burn as many calories as some other activities, but still provides great benefit. A 150 lb person will burn about 175 calories walking 4 miles per hour for 30 minutes, compared to 450 calories running twice as fast. Maintain proper posture as you walk, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.
11
Warm up sets =
0 Warm up sets
Working sets =
Rep information
12
Warm up sets =
0 Warm up sets
Working sets =
Rep information