My Respire Fitness Workout


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My Respire Fitness Workout Strength : Workout 3 # MikeFitCoach

For each exercise, perform 3 sets of 12 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.

Back

T-Bar Row

Back

Wide Grip Pulldown

1 - Grasp the bar using a shoulder-width grip with your arms extended straight overhead. 2 - Pull the bar down in front to the top of your chest, bending at the elbows. • Straighten your arms fully, returning the bar to the top position. Equipment Sub: Tubing

1

12

2

12

3

12

Notes

4 5

1 - Squat holding one end of a Sets Reps Weight weighted bar between your 1 12 feet with your arms straight and your back flat 2 12 2 - Pull the bar up to your 3 12 chest, bending at the elbows. • Keep your back flat and in a 4 squat position throughout. Equipment Sub: T-Bar 5 Machine

6

Back

Shoulders

Scapular Retraction

Notes

6

Notes

1 - Start in the top position of a pull up with your chin over the bar, elbows bent. 2 - Slowly lower your body down to a straight arm position. • Jump or use a step to get back up to the top position.

Sets Reps Weight 1 - Sit upright holding the handle using a wide grip with 1 12 your arms straight out in front and your back flat. 2 12 2 - Pull your shoulder blades together as much as you can, 3 12 keeping your arms straight. 4 • Remain upright throughout and do not sway back and 5 forth. Equipment Sub: Tubing 6

Notes

Kneeling Renegade Row Back

Sets Reps Weight 1 - Lie face down with your chest on the ball, your hands 1 12 at the sides of your head and your legs straight out behind. 2 12 2 - Raise your chest up off the 3 12 ball coming to an upright position. 4 • Do not to bounce up and down on the ball as you do 5 each repetition.

1 - Stand upright holding the Sets Reps Weight handle in one hand with your 1 12 arm straight out in front, your knees slightly bent and your 2 12 back flat. 3 12 2 - Pull the handle straight in to your chest. 4 • Remain upright throughout and do not sway back and 5 forth. • Complete all reps on one 6 side before switching to the other side. Negative Pull Up Equipment Sub: Tubing

Back

Notes

Lower Back

1- Holding a dumbbell in one Sets Reps Weight hand with your arm straight, 1 12 place the opposite knee and hand on a bench, keeping 2 12 your back flat. 3 12 2 - Lift the dumbbell up to the side of your chest, bending at 4 your elbow. • Lower the dumbbell back to 5 a straight arm position, keeping your back flat 6 throughout. • Complete all reps on one Back Extension side before switching to the other side. Equipment Sub: Kettlebell, Plate

Notes

6

Uni Standing Close Row

Back

Bent Over Row

Sets Reps Weight

Sets Reps Weight

1

12

2

12

3

12

4 5

Notes

1 - Start in the top position of Sets Reps Weight a push up with your hands on 1 12 dumbbells. 2 - Raise one dumbbell up to 2 12 your shoulder, bending at the 3 12 elbow. • Lower this dumbbell and 4 repeat on the other side. • Alternate sides with each 5 rep.

6

Notes

6

This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html. © 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.

printed 04/14/15 10:56AM Page 1 of 2

My Respire Fitness Workout Strength : Workout 3 # MikeFitCoach

Back

Row to Neck

Sets Reps Weight 1 - Stand upright holding a rope in both hands with your 1 12 arms straight out in front. 2 - Pull the rope straight up to 2 12 your neck, bending at the 3 12 elbows. • Remain upright throughout 4 and do not sway back and forth. 5 Equipment Sub: Tubing

Notes

6

This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html. © 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.

printed 04/14/15 10:56AM Page 2 of 2