Print Date:

10/21/2011

Workout Date: 10/21/2011 BACK - REVERSE GRIP LAT PULL DOWN Image 1 - Start Image 2 - End
Starting Position: - Grasp the bar, palms turned toward you, with your hands slightly wider than shoulders width. Assume a seated position with your arms straight. Movement: - Exhale as you pull the exercise bar down to the top of your chest. Pause briefly in the fully concentrated position and squeeze your shoulder blades together. Inhale as you slowly allow the bar to return to the starting position. Repeat as required.

Set Name Set 1 Set 2 Set 3 SHOULDERS - MACHINE SHOULDER PRESS Image 1 - Start Image 2 - End

Reps / Time 12 10 8

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Weight / Level 0 0 0

Starting Position: - Start in a seated position, with your back flat against the backrest. Grasp the handles with your hands wider than shoulder width apart. Movement: - Exhale, as you press the handles upwards to a straight-arm position, hold the position briefly. Inhale as you slowly lower the handles to the starting position. Repeat as required.

Set Name Set 1 Set 2 Set 3 LEGS - SEATED LEG PRESS Image 1 - Start Image 2 - End

Reps / Time 12 10 8

at at at

Weight / Level 0 0 0

Starting Position: - Adjust the angled back pad and sit into the leg press machine placing your feet, shoulder width apart, on the pushing plate. Press the plate back and release the restraining handles. Movement: - Inhale, slowly bending your knees to lower the weight plate bringing your legs to a 90-degree angle. Exhale, slowly pressing the weight plate back up until your legs are fully extended. Repeat as required.

Set Name Set 1 Set 2 Set 3 Custom - RUSSIAN TWIST Image 1 - Start Image 2 - End

Reps / Time 15 12 10

at at at

Weight / Level 0 0 0

1. Sit on the floor, lean back, and place a small bend in the knees. 2. Look up toward the ceiling, lift the hands over the chin. 3. With your hands clenched together, drop both hands to the side of the hip. 4. Attempt to avoid rotating the toro, touch the floor, keeping the arms straight, drive the hands back over the chin. 5. Alternate sides and repeat for reps.

Set Name Set 1

Reps / Time 24

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Weight / Level 0

Print Date:

10/21/2011 Set 2 Set 3 20 16 at at 0 0

BACK - NARROW MACHINE ROW Image 1 - Start Image 2 - End

Starting Position: Adjust the seat so that your chest is against the pad, and your arms are straight out in front of you, in line with your chest. Grip the handles with a narrow grip. Movement: Exhale as you pull the weight towards you. Keep your elbows close to your sides, and squeeze your shoulder blades together. Inhale as you allow the weight to slowly return to the starting position. Repeat as required.

Set Name Set 1 Set 2 Set 3 CHEST - SEATED CHEST PRESS Image 1 - Start Image 2 - End

Reps / Time 12 10 8

at at at

Weight / Level 0 0 0

Start Position: - Adjust the seat of a seated chest press to where the handles are at chest level, grasp handles, elbows out. Movement: - Exhale, Press the handles until your arms are almost fully locked, inhale and lower slowly to start position. Repeat as required.

Set Name Set 1 Set 2 Set 3 BACK - BACK EXTENSIONS Image 1 - Start Image 2 - End

Reps / Time 12 10 8

at at at

Weight / Level 0 0 0

Starting Position: Adjust the machine so that the pads are against your lower abs. Cross your arms over your chest and bend at the waist, allowing your upper body to hang down. Movement: Exhale as you slowly pull your upper body back up to an upright position. Inhale as you slowly return your body back down to the starting position. Repeat as required.

Set Name Set 1 Set 2 Set 3

Reps / Time 15 12 10

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Weight / Level 0 0 0