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Week 1-2: Day 2 (Back, Biceps and Calves)Part of the 12 Weeks To Your Future Physique program. This workout has never been performed. |
Description
Note - Please be sure to warm up for 5-10 minutes cardiovascular prior to weight training. Also, warm up for several sets prior to your working sets. Failure should be reached at the end of every working set. To complete another full repetition should be near impossible due to muscle fatigue. Conduct 20 minutes of cardio every day. On the below listed training programs I have outlined the schedule of weight training on three days throughout a seven schedule. It doesn’t matter what days your weight training falls on, I only ask that you leave at least a day of rest in between every training day to fully recover the worked muscle. For example, some people like to train on Monday, Wednesday and Friday whilst others Tuesday, Thursday and Saturday. You choose day 1, day 2 and day 3 to fit the schedule that you are more likely to adhere to with minimal daily disruption.
Exercise Routine
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TreadmillRunning or walking on a treadmill provides a greate cardiovascular workout that you can perform even on a rainy day! Also, since a treadmill provides you with an even surface, this exercise may be eas... Routine:Time: 20:00:00 |
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Lat Pulldowns - Wide-GripPull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that... Routine:Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps |
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Seated Cable RowsDo not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov... Routine:Set 1: 12 reps Set 2: 12 reps |
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Back ExtensionsLie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for yo... Routine:Set 1: 12 reps Set 2: 12 reps |
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EZ-Bar CurlJust like a normal barbell curl, but with an EZ Curl bar. Position your hands so they are on the curve that causes your palms to face inwards. Exercise description by Bodybuilding.com Routine:Set 1: 12 reps Set 2: 12 reps Set 3: 12 reps |
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Dumbbell Curl - StandingStand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ... Routine:Set 1: 12 reps Set 2: 12 reps |
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Calf Raise - Seated, MachineSit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r... Routine:Set 1: 12 reps Set 2: 12 reps Set 3: 12 reps |
