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  • Push Training Example

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    Ariel
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    The document outlines a resistance training workout focused on shoulders, chest, and triceps muscles. It includes instructions for warm up exercises like arm circles and rotator cuff exercises. The main workout consists of 6 exercises - seated dumbbell shoulder press, hammer incline press, seated shoulder lateral raise, machine chest fly, triceps pushdowns, done in 4 sets with decreasing reps and increasing weight. It concludes with a 20 minute cardio conditioning session on a treadmill, elliptical or bike to warm up, condition at a moderate intensity, and cool down.

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    Push Training Example

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    The document outlines a resistance training workout focused on shoulders, chest, and triceps muscles. It includes instructions for warm up exercises like arm circles and rotator cuff exercises. The main workout consists of 6 exercises - seated dumbbell shoulder press, hammer incline press, seated shoulder lateral raise, machine chest fly, triceps pushdowns, done in 4 sets with decreasing reps and increasing weight. It concludes with a 20 minute cardio conditioning session on a treadmill, elliptical or bike to warm up, condition at a moderate intensity, and cool down.

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    © All Rights Reserved
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    9 views2 pages

    Push Training Example

    Uploaded by

    Ariel
    The document outlines a resistance training workout focused on shoulders, chest, and triceps muscles. It includes instructions for warm up exercises like arm circles and rotator cuff exercises. The main workout consists of 6 exercises - seated dumbbell shoulder press, hammer incline press, seated shoulder lateral raise, machine chest fly, triceps pushdowns, done in 4 sets with decreasing reps and increasing weight. It concludes with a 20 minute cardio conditioning session on a treadmill, elliptical or bike to warm up, condition at a moderate intensity, and cool down.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    星期一, 星期四 Resistance training:“Push” ~ Shoulders, Chest, Triceps + Cardio conditioning 20min

    熱身：Rotator cuff warm up


    ~ Arm Circles : 2 sets of 20 swings in each direction
    https://www.youtube.com/watch?v=_iCF2f04OyE 0:50 - 1:05
    ~ Internal / External Rotation of Rotator Cuff： 2 sets of 15 reps
    https://www.youtube.com/watch?v=QFnXM2ueUIE
    ~ Up, down rotator cuff rotations: 2 sets of 20 reps
    https://www.youtube.com/watch?v=_iCF2f04OyE 1:15 – 2:00

    運動：
    1. Seated Dumbbell Shoulder Press
    https://www.youtube.com/watch?v=0JfYxMRsUCQ
    1st set: 15-20 reps [50% One Repetition Max]
    2nd set: 12-15 reps [60% One Repetition Max]
    3nd set: 8-10 reps [70% One Repetition Max]
    4th set: 6-8 reps [80% One Repetition Max]
    [例如最多可以做 100 公斤一下， 所以這是 100% - One Repetition Max，然後如果你做大概 70 公斤 10 下所以
    這個是 70% One Repetition Max x 10 times]
    Interval rests: 2 min 間隔休息：2 分鐘
    2. Hammer incline press
    https://www.youtube.com/watch?v=xbrJ8RA7V4A
    1st set: 15-20 reps [50% One Repetition Max]
    2nd set: 12-15 reps [60% One Repetition Max]
    3nd set: 8-10 reps [70% One Repetition Max]
    4th set: 6-8 reps [80% One Repetition Max]
    Interval rests: 2,5 min 間隔休息：2,5 分鐘
    3. Seated shoulder lateral raise
    https://www.youtube.com/watch?v=E9CDeymq5JE [但在我們健身房要做坐者]
    1st set: 20 reps [40% One Repetition Max]
    2nd set: 15 reps [50% One Repetition Max]
    3nd set: 15 reps [50% One Repetition Max]
    4th set: 15 reps [60% One Repetition Max]
    Interval rests: 2 min 間隔休息：2 分鐘
    4. Machine chest fly
    https://www.youtube.com/watch?v=Z57CtFmRMxA
    1st set: 20 reps [40% One Repetition Max]
    2nd set: 15 reps [50% One Repetition Max]
    3nd set: 15 reps [50% One Repetition Max]
    4th set: 15 reps [60% One Repetition Max]
    Interval rests: 2 min 間隔休息：2 分鐘
    5. Triceps pushdowns
    https://www.youtube.com/watch?v=2-LAMcpzODU
    1st set: 15-20 reps [50% One Repetition Max]
    2nd set: 12-15 reps [60% One Repetition Max]
    3nd set: 8-10 reps [70% One Repetition Max]
    4th set: 8-10 reps [70% One Repetition Max]
    Interval rests: 2 min 間隔休息：2 分鐘

    6. Cardio session: 20 min ( treadmill / elliptical machine / bike )


    Warm up – 5min: Heart rate below 120 beats per minute
    Conditioning – 10min: Moderate intensity ~ 120 -140 beats per minute ~ 60-70% Maximum Heart Rate
    Cool down – 5min Heart rate below 120 beats per minute
    中文：
    有氧運動：20 分鐘（跑步機/橢圓機/自行車）
    熱身– 5 分鐘：心律低於每分鐘 120 次
    調節– 10 分鐘：中等強度〜每分鐘 120 -140 次跳動〜最大心率 60-70％

    冷靜– 5 分鐘心律低於每分鐘 120 次

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