How are you feeling after Day 1? Your muscles should start to feel a little sore and achy. That’s a good feeling. That’s the kind of feeling you want to get a day after a workout. That’s when you can say you had a good workout.
Day 2. Today, we are going to work on another muscle group – back and biceps. Strengthening your back and having a good posture helps a lot in achieving sexy abs. Have you ever seen a hunchback with abs? Exactly. Now, before you start, remember to warm-up by running for at least 10 minutes on the treadmill. Let's begin.
DAY 2 – BACK / BICEPS
1st Set: Deadlifts - 5 sets x 8 reps
With feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider over hand or mixed grip. Use an alternate grip (knuckles facing forward for one hand and thumb facing out for the other) if you can't get a firm hold. The bar should begin from a position nearly touching your shins. Keep your hips down and get a firm, shoulder-width grip.
Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat.
*Tip: Avoid locking your knees. Make sure your feet is flat on the ground and use the strength of your legs to push yourself up. Don't round your back, and keep your head in a neautral position with your eyes focused at a spot on the ground 3m in front of you.
2nd Set: Cable Pulldown - 5 sets x 8 reps
Grasp cable bar with wide grip. Sit with thighs under supports.
Pull down cable bar to upper chest. Return until arms and shoulders are fully extended. Repeat.
*Tip: Remember to keep your back straight and keep your body in position. Try not to lean back as your pull the cable bar. Pull your elbows towards your back as far as possible and SLOWLY return the starting position. Most people make the mistake of going back to the starting position too fast and this makes the workout less effective. Range of motion will also be compromised if grip is too wide.
3rd Set: Seated Rows (alternating) 3 sets x 8 reps
Sit on seat and position chest against pad. Grasp lever handles with underhand grip.
Pull one lever back until elbow is behind back and shoulder is pulled back. Return until arm is extended and shoulder is stretched forward. Repeat with opposite arm alternating between sides.
*Tip: When choosing weights, make sure that you go with one that is not too light (that you can easily do more than 10 reps) or too heavy (that you can barely do 5).
4th Set: Weighted back extensions 3 sets x 8 reps
Position thighs prone on large pad and lower leg under padded brace. Hold weight to chest or behind neck.
Lower body by bending waist until fully flexed. Raise, or extend waist until torso is parallel to legs. Repeat.
*Tip: Adjust lower leg brace so pressure is evenly distributed on thigh pad. Another way to do this is by using a weight and holding it close to your chest.
5th Set: Dumbbell Curl - 3 sets x 8 reps
Position two dumbbells to sides, palms facing in, arms straight.
With elbows to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
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DAY 3, coming up on tomorrow’s next post.
Exrx.net has listed many more .gif clips like these and grouped them under different muscle groups you want to work out on. A very useful site that I often refer to and would highly recommend if you are unsure of how to use weights and/or machines.
Let’s start with DAY 1. I’ve put together 5 different sets that will work on your chest and triceps. Refer to the .gif clips to make sure your form is right when doing each set.
DAY 1 - CHEST / TRICEPS
1st Set: Incline dumbbell bench press - 4 sets x 8 reps
Sit down on incline bench with dumbbells resting on lower thigh. Kick weights to shoulders and lean back. Position dumbbells to sides of chest with upper arm under each dumbbell.
Press dumbbells up with elbows to sides until arms are extended. Lower weight to sides of upper chest until slight stretch is felt in chest or shoulder. Repeat.
*Tip: Push your elbows as far back as possible and slowly lift up.
2nd Set: Dip machine with wide grip - 3 sets x 8 reps
Step between wide dip bars with dip belt around waist. Kneel as close as possible to low pulley and attach cable to dip belt. Stand up and mount dip bar with oblique grip (bar diagonal under palm), arms straight with shoulders above hands. Keep hips and knees bent.
Lower body by bending arms allowing elbows to flare out to sides. When slight stretch is felt in chest or shoulders push body up until arms are straight and repeat.
*Tip: If you find difficulty in using your bodyweight, use the weight assistant dip machine to counterbalance your own bodyweight.
3rd Set: Cable pulldowns 3 sets x 8 reps
Face high pulley and grasp cable attachment with overhand narrow grip. Position elbows to side.
Extend arms down. Return until forearm is close to upper arm. Repeat.
*Tip: Keep your elbows in position and as close to the sides of your chest as possible. It should not move.
4th Set: Cable seated fly machine 3 sets x 8 reps
Sit in machine with back on pad. Grasp handles to both side shoulder height. Slightly bend elbows and internally rotate shoulders so elbows are back.
Push levers handles together. Return until chest muscles are stretched. Repeat.
*Tip: When pulling the handles in, make sure your elbows are slightly bent and stop at an inch gap where the handles meet. Slowly return to starting position without dropping the weight unless you have finished a rep.
5th Set: Decline Push-ups 3 sets x AS MANY AS YOU CAN DO
Kneel on floor with bench or elevation behind body. Position hands on floor slightly wider than shoulder width. Place feet on bench or elevation. Raise body body in plank position with body straight and arms extended.
Keeping body straight, lower upper body to floor by bending arms. To allow for full descent, pull head back slightly without arching back. Push body up until arms are extended. Repeat.
*Tip: It looks easy but you may find it hard at first. Do not allow yourself to believe that you will never be able to do it. Bend your elbows towards your back and try to go as far down as your can and slowly lift yourself up. Do as many as you can and focus on going lower each time.
Finishing: Run for 25 minutes.
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DAY 2, coming up on tomorrow's next post.