Pro Level Foundational training Macrocycle 2-B
Weeks 7-12 of Macrocycle 2 for Foundational training. This is a Wednesday workout(chest, shoulders, triceps, forearms). Do 5-10 minutes of a dynamic warm-up to start workout. Complete in supersets of 2-3 exercises with 45 seconds rest between exercises. Rest 1-2 minutes between circuits.
Supine DB chest press on ball
1. Lie on your back on a stability ball with your hips parallel with your upper body.
2. Hold a dumbell in each hand with your arms extended.
3. Bend your elbows and lower the dumbells down towards your chest. Keep your elbows at about 90 degrees and your wrists directly above your elbows.
4. Return to the starting position and repeat.
Incline DB chest press on SB ball
1. Lie on the ball so that the ball is under your upper back. Drop your hips so that they are only a couple of inches off the floor.
2. Start with the dumbells at shoulder level and proceed to press them straight up toward the ceiling.
3. Remember to keep your hands directly above your elbows during the press phase. The dumbells should end up directly above your chest.
4. Return to the starting position and repeat.
Seated Dumbbell Arnold Press
Sit upright holding two dumbells.
Start position: Position DB’sl to ear level with an overhand grip (palms facing back).
Press hands up and out laterally above head keeping wrists over the elbows and arms moving parallel to body at all times. Rotate hand during movement so that your palms are back facing forward at the top of the movement.
Return to start position.
Remember to keep back and head straight in a neutral position – hyperextension or excessive flexion may cause injury.
Repeat with other arm.
Dumbbell Seated Rear Lateral Raise
1. Lie face down on flat or incline bench. Try to position body so that head is off end of bench (For incline bench, you may have to stand in order to clear face of seatback.)
2. Start position: Hold DB in each hand with neutral grip (palms facing each other) and let arms straight down (perpendicular to floor).
3. With elbows slightly bent and facing the ceiling, raise DB’s to shoulder level in semi-circular motion and squeeze shoulder blades together at top of movement.
4. Return to start position.
Remember to keep head in a neutral position
Seated Barbell Extension
1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position.
2) Start position: Grasp bar shoulder or medium width apart with overhand grip (palms down). Press bar directly overhead (now palms are up).
3) Stabilize shoulders and lower weight moving only at the elbow joint until forearm is parallel to floor. Keep elbows pointing forward throughout movement.
4) Return to start position.
Remember to keep back and head straight – hyperextension or flexion may cause injury.
Tricep Rope Pushdown
1) Stand approximately 2-3 feet away from overhead pulley with feet shoulder width apart and knees slightly bent . You may use a staggered stance for increased stability.
2) Start position: Grasp rope with neutral grip (palms facing each other, thumbs up). Lower bar to chest level so that elbows are bent at 90°.
3) Keeping shoulders stabilized and elbows close to sides, extend arm and lower rope to hip level .
4) Return to start position.
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.
Dumbbell Wrist Curl
1. Grasp DB. 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.
