Pro Level Foundational training Macrocycle 1-B
Weeks 1-6 of Macrocycle 1 for Foundational training. This is a Wednesday workout(chest, shoulders, triceps, forearms). Do 5-10 minutes of a dynamic warm-up to start workout. Rest 60 seconds between sets.
Incline DB chest press
1. Start by lying on an inclined bench and hold dumbells at chest level with your palms facing forward.
2. Press the dumbells straight up towards the ceiling until your arms are extended.
3. Return to the starting position and repeat according to the prescribed repetitions.
Bench Press (dumbbell)
1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.)
2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms facing forward.
3) Lower the DB’s keeping your forearms perpendicular to the floor and your hands aligned at the mid chest area.
4) Let your upper arms go slightly past parallel to the floor and press the DB’s up to the start position.
5) To end the exercise, place the DB’s on shoulders and return to the seated upright position.
Seated Dumbbell Shoulder Press
1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent.
2. Start position: Position DB’s to ear level with an overhand grip (palms facing forward).
3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.
Lateral Raise
1) Stand with feet shoulder width apart or sit on bench in upright position.
2) Start position: Grasp DB’s with a neutral grip (palms facing each other). Arms should hang down at sides with elbows slightly bent.
3) Raise DB’s to side of body at shoulder height keeping elbows only slightly bent.
4) Return to start position.
5) Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement.
External Rotation with band
1. Sit on a ball or bench and pin your elbow at your side.
2. Rotate your hand out in towards the center of your body and grab your band.
3. Rotate your hand back out holding the band and keeping your elbow pinned at your side.
4. Repeat for the desired repetitions and make sure that your elbow does not move during the movement.
Seated Internal Rotation with Band
1. Start by sitting on a bench and hold the band with your inside hand. The band should be secured level with your hand.
2. Keeping your elbow tucked at your side rotate the band in and towards your body.
3. Make sure your elbow does not leave your side.
Dip
1. Step up on foot platform (if available) and position hands on dip bars.
2. Start position: Remove feet from platforms and suspend the body with slightly bent elbows. Lean forward slightly so that your elbows are slightly past the plane of your back and knees slightly bent.
3. Lower your body until your upper arm is parallel to the floor.
4. Return to starting position by extending the elbows to a slightly bent position.
5. Remember to keep the trunk bent forward, head neutral, and chest up.
Use a weighted belt for added resistance.
Lying Tricep Cable Extension
1. Sit in upright position on a flat bench.
2. Start position: Lie onto back and bring the bar to your chest. Press bar up so that bar is directly over upper chest.
3. Lower bar towards forehead by bending elbows to 90°. Elbows should remain pointing forward.
4. Return to start position.
5. Remember to keep back and head straight in a neutral position – hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement.
Seated Cable Wrist Curl
1) Grasp cable handle. Sit in upright position and rest forearms on corresponding thighs with the palms facing up or rest forearms on a flat bench or training table.
2) Hands and wrists should be off the thighs or table (as shown).
3) Raise the weight by flexing at the wrist.
4) Lower the weight and repeat as prescribed.
Seated Barbell Reverse Curl
1) Grasp BB. Sit in upright position and rest forearms on corresponding thighs with the palms down or rest forearms on a flat bench or training table.
2) Hands and wrists should be off the thighs or table (as shown).
3) Raise the weight by extending at the wrist.
4) Lower the weight and repeat as prescribed.
Remember to keep the forearms flat and supported on the thighs or bench throughout the movement. Trunk should be flexed forward at the hips – keep back straight throughout movement.
