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.