Stretch
Quad Stretches
Time: 30 seconds
Instructions
- Keep your knees as close together as possible
Standing Lunge
Time: 30 seconds
Instructions
- Keep your chest up high, and hips straight
Chest
Barbell Chest Press
3 Sets of 15 Repetitions
Instructions
- Align the barbell on your nipple line every time you go up and down
- 3 seconds going up, and 3 seconds going down
Rest: 30 seconds
Dumbbell Chest Press
3 Sets of 15 Repetitions
Instructions
- Lie with your head and shoulders supported by the bench and your feet flat on the floor. Hold the dumbbells directly above your chest, palms facing each other, then lower the weights in an arc out to the sides as far as is comfortable. Use your pectoral muscles to reverse the movement back to the start. 4Keep a slight bend in your elbows throughout and don’t arch your back.
Rest: 30 seconds
Push-ups
10 Sets of 10 Repetitions
Instructions
- Go to push-up position and make sure you go down to the point where your elbow makes a 90 degree angle, then go all the way up locking your elbow
- 3 seconds going up, and 3 seconds going down
Back
Pull-ups
5 Sets of 8 Repetitions
Instructions
- Hang on the bar and pull yourself up to the point where your chin is past the bar
- 3 seconds going up, and 3 seconds going down
Rest: 30 seconds
Lat-Pull downs
3 Sets of 15 Repetitions
Instructions
- With your back straight and chest up high, pull down to your upper chest and squeeze your back together and slowly go all the way up with your arms extended so you will feel the stretch, then repeat
Rest: 30 seconds
Cable Rows
3 Sets of 10 Repetitions
Instructions
- Keep your lower back straight and lean back to 45 degree angle
- 3 seconds going up, and 3 seconds going down
Shoulders
Dumbbell Shoulder Press
5 Sets of 12 Repetitions
Instructions
- Start at 90 degree angle aligning the dumbbell with your ears and push up overhead and slowly go back down to starting position and repeat
- 3 seconds going up, and 3 seconds going down
Rest: 30 seconds
Cable Face-Pull
5 Sets of 15 Repetitions
Instructions
- Pull the cable towards your forehead and elbows back as possible. Make sure you squeeze your deltoids when you pull and slowly go back all the way out with elbows extended
Legs
Barbell Squats
5 Sets of 8 Repetitions
Instructions
- With your feet shoulder width apart, have your lower back straight and chest up high. Squat all the way down until your glutes is aligned with your knee, then go back up
Rest: 30 seconds
Leg Extension
3 Sets of 15 Repetitions
Instructions
- Lean back with your back straight and push up and squeeze for 3 seconds and slowly go back down 3 seconds squeezing your quadriceps
Rest: 30 seconds
Lying Leg Curls
3 Sets of 15 Repetitions
Instructions
- Laying down on your stomach and head neutral, push up with your ankle slowly squeezing your hamstrings and slowly go down for 3 seconds
Arms (Biceps/Triceps)
Dumbbell Bicep Curls
3 Sets of 12 Repetitions
Instructions
- With your elbows in, back straight and head neutral, slowly go up focusing on squeezing your biceps then hold it for 1-2 seconds, then slowly go all the way down still squeezing the biceps until arm is fully extended
Rest: 30 seconds
Dumbbell Seated Overhead Triceps Extension
3 Sets of 12 Repetitions
Instructions
- Hold one dumbbell up over your head with your hand placed on the top of the dumbbell and position it behind your head. Slowly go down 90 degrees with the dumbbell behind your head and slowly go back all the way up squeezing your triceps
