Strength Weekly - Friday

Description

This workout is increase muscle strength and endurance. Essentially it is a weight and yoga routine to accompany a cardio routine and improve overall muscle health. This is to go along with my other custom strength workouts for the rest of the week. I find it best to switch strength acivites so you don' get to comfortable in one area (therefore losing some of the benefits - plus it gets boring). It's also good to break up a stregth routine and give your muscles tim to heal. Be sure to add a warm up and stretch after. Do not break between sets - instead of stopping switch machines.

Exercise Routine

	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: 15 x 40 lbs Set 2: 15 x 40 lbs Set 3: 15 x 40 lbs
	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: 15 x 60 lbs Set 2: 15 x 60 lbs Set 3: 15 x 60 lbs
Adobe Flash player is required.	Tricep Kickbacks - Dumbbell Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a...Stand to the right of a flat bench. Bend your left knee and rest it on the bench, and place your left hand ahead of you on the bench for balance. Your back should be as straight as possible. Pick up a dumbbell in your right hand. Bend your arm and raise your elbow up to shoulder height. Make sure the elbow stays close to the side of your body. Let the dumbbell hang. Press the weight back until your forearm is parallel to the floor. Squeeze your tricep and then slowly return to the starting position. Finish one set, then switch sides and arms. Only your upper arm should move... NOT your elbow! Look straight ahead at all times. Exercise description by Bodybuilding.com (less) Routine: Set 1: 15 x 10 lbs Set 2: 15 x 10 lbs Set 3: 15 x 10 lbs
	Preacher Curl - Machine Just like normal Preacher Curls but on a machine. Follow the exact directions that are on the machine that you choose. Exercise description by Bodybuilding.comJust like normal Preacher Curls but on a machine. Follow the exact directions that are on the machine that you choose. Exercise description by Bodybuilding.com (less) Routine: Set 1: 15 x 30 lbs Set 2: 15 x 30 lbs Set 3: 15 x 30 lbs
	Reverse Cable Curl Grasp cable bar that is attached to a low pulley with a shoulder width over hand grip. With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. ...Grasp cable bar that is attached to a low pulley with a shoulder width over hand grip. With the elbows to the side, raise the bar until forearms are vertical. Lower until the arms are fully extended. Repeat. Do not move your elbows during the exercise! Exercise description by Bodybuilding.com (less) Routine: Set 1: 15 x 20 lbs Set 2: 15 x 20 lbs Set 3: 15 x 20 lbs