My Respire Fitness Workout


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My Respire Fitness Workout Base : Workout 1 # MikeFitCoach

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

Sets Reps Weight 1 - Stand upright holding a cable out to the side with your 1 10 elbow at 90 degrees and your upper arm against your side. 2 2 - Pull the cable across your 3 mid-section, keeping your elbow at 90 degrees and your 4 upper arm against your side. • Complete all reps on one 5 side before switching to the other side. 6 Equipment Sub: Tubing

Notes

1 - Lie on your side propped Sets Reps Weight up on one arm holding a 1 10 dumbbell in the other hand with your elbow bent at 90 2 degree and your forearm 3 across your midsection. 2 - Raise the dumbbell up and 4 away from your body, rotating at the shoulder and keeping 5 your elbow at 90 degrees with your upper arm against your 6 side. • Complete all reps on one Scapular side before switching Pulldown to the other side. Equipment Sub: Plate

Notes

Sets Reps Weight 1 - Stand upright holding a handle at one side in the 1 10 opposite hand with the arm across your body at waist 2 height. 3 2 - Raise the handle diagonally up and across your 4 body, keeping your arms straight. 5 • Finish with arm fully extended up over the 6 shoulder. • Complete all reps on one Scaption side before switching to the other side. Equipment Sub: Tubing

Notes

Sets Reps Weight 1 - Grasp the bar using a shoulder-width grip with your 1 10 arms extended straight overhead. 2 2 - Pull your shoulder blades 3 down as far as you can, keeping your arms straight. 4 • Stay upright and do not sway back and forth. 5 Equipment Sub: Tubing

Notes

1 - Stand upright holding the Sets Reps Weight dumbbells at your thighs with 1 10 your arms straight and palms facing back. 2 2 - Raise the dumbbells up 3 and out in front to shoulder height at a 45 degree angle, 4 keeping your arms straight. • The movement is half way 5 between a front raise and a lateral raise. 6 Equipment Sub: Plates

Notes

Sets Reps Weight 1 - Sit upright holding the handle using a wide grip with 1 10 your arms straight out in front and your back flat. 2 2 - Pull your shoulder blades together as much as you can, 3 keeping your arms straight. 4 • Remain upright throughout and do not sway back and 5 forth. Equipment Sub: Tubing 6

6

Notes

Shoulders

Prone Rear Delt Row

Shoulders

Shoulders

Notes

Back

Shoulders

Crossbody Raise

Shoulders

Row to External Rotation

1 - Lie face down on an incline Sets Reps Weight bench with dumbbells hanging 1 10 at your sides, arms straight and your palms facing back. 2 2 - Lift the dumbbells up to 3 where your upper arms are parallel to the floor, elbows out 4 to your sides. 3 - Rotate at the shoulders, 5 raising the dumbbells forward and up until your palms face 6 the floor. • Lower back to a straight arm position. Scapular Retraction SUB: Plates

Shoulders

External Rotation

Shoulders

Internal Rotation

1 - Lie face down on an incline Sets Reps Weight bench holding dumbbells at 1 10 your sides, arms straight and palms facing in. 2 2 - Lift the dumbbells up and 3 outward to shoulder height, keeping your arms straight. 4 • Lower the dumbbells back down to the start position 5 again with your arms straight. Equipment Sub: Plates 6

Notes

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printed 04/14/15 11:05AM Page 1 of 1