Home Gym Workout A (Chest, Shoulder, Triceps, Abs)

Description

Do Mondays and Thursdays. One minute between sets, Two minutes between Exercises. Do 8 to 12 Reps for each exercise. If you cannot do 6 reps the weight is too heavy, if you can do more than 12 Reps, it is time to up the weight. Slow and steady wins the race, @ 2 secs up, 3-4 secs down. Concentrate on the muscles worked.

Exercise Routine

	Chest Press - Machine Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds i...Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds in each direction. On the way down do not let the weight stack touch, but stop just before and then go into the next repetition. Do not lock your elbows on the way out. Pick a weight that challenges you but that you can keep perfect technique throughout. (less) Routine: Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps
	Flyes - Cable, Inclined Bench This is like the flat bench flye, except you are lying on a low incline bench (about 30 degrees). Hold the handles above the top portion of your chest with your arms almost straight. You should keep a...This is like the flat bench flye, except you are lying on a low incline bench (about 30 degrees). Hold the handles above the top portion of your chest with your arms almost straight. You should keep a slight bend in them. Slowly lower the handles in a wide arc to shoulder level and then return to the starting position along the exact same path. Keep tension on your pecs throughout the movement and squeeze hard at the top. Exercise image and description by Bodybuilding.com (less) Routine: Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps
	Shoulder Press - Machine These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase...These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase it later, and push up until your arms are nearly straight. Do not lock your elbows out on this exercise. On the way down only go as far as when your elbows are level with your shoulders. Keep the movement slow and controlled. Exercise description by Hugo Saner. (less) Routine: Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps
	Side Lateral Raise - Cable Sit up straight. Hold a Pulley handle in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weights out and up to the sides until they are slightly higher than s...Sit up straight. Hold a Pulley handle in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them to your sides. It's important to keep your palms turned downward as you lift the pulley so that your shoulders, rather than your biceps, do the work. Make sure you lift the handles on the way up rather than "swinging" them up. Remain sitting upright throughout exercise. Keep the Pulley handles at your sides. (less) Routine: Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps
	Tricep Pushdowns - Rope Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and descriptio...Same as the Tricep Pushdowns except with the rope attachment. At the bottom of the movement you should pull the rope "apart" to get the best contraction in your triceps. Exercise image and description by Bodybuilding.com (less) Routine: Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps
	Tricep Extension - Lying, Cable Lie on a bench and grasp a short bar with a narrow overhand grip. With your arms extended, position the bar over your forehead. Lower the bar by bending the elbow. Go down to your forehead. Do not mov...Lie on a bench and grasp a short bar with a narrow overhand grip. With your arms extended, position the bar over your forehead. Lower the bar by bending the elbow. Go down to your forehead. Do not move your elbows! They should stay in the same place at all times. Extend the arm back to the starting position. Repeat. Exercise image and description by Bodybuilding.com (less) Routine: Set 1: 8 reps Set 2: 8 reps Set 3: 8 reps
	Crunch - Cable Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head. Flex hips slightly and allow the weight to hyperextend the lower back. With the hips stationary, flex the wais...Kneel below a high pulley. Grasp cable rope attachment and place wrists against the head. Flex hips slightly and allow the weight to hyperextend the lower back. With the hips stationary, flex the waist so the elbows travel toward the middle of the thighs. Return and repeat. Exercise description by Bodybuilding.com (less) Routine: Set 1: 16 reps Set 2: 16 reps Set 3: 16 reps
Adobe Flash player is required.	Crunch - Reverse Like on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go down lower than this during the movement. Using your lower...Like on the floor on your back. Put your hands by your sides with your feet up and your thighs perpendicular to the floor. They should not go down lower than this during the movement. Using your lower abs, roll your pelvis backward to raise your hips off the floor. Your knees will now be over your chest. Return slowly to the starting position. You can use ankle weights to make it more difficult. Exercise description by Bodybuilding.com (less) Routine: Set 1: 16 reps Set 2: 16 reps Set 3: 16 reps