Weight Training Workout 2
Back
Wide/Close Grip Cable Pull - 3-4 sets 8-12/12-15 reps
This exercise is essential for the back. Begin with a shoulder width grip and the arms fully extended. As you pull the bar to the upper chest area concentrate on squeezing the shoulder blades back and together. Avoid swinging your upper body back while pulling the weight back.
Seated Cable Rows - 3-4 sets 8-12/12-15 reps
Start with the your arms fully extended while in a seated position keeping your back straight. Pull the handle to the abdomen while you concentrate on squeezing your shoulder blades together. Be sure to keep your back in the neutral position throughout the exercise and prevent bending forward as it will produce excessive amounts of stress to the lower back.
Hyper-Extensions - 3-4 sets 8-12/12-15 reps
This is an excellent exercise to work your lower back. Begin by placing the backs of your ankles underneath the roller pad, placing your hips on the padded base, and placing your hands to the side of the head. Your starting position will begin with your body flexed down towards the floor approximately 60 degrees. Complete the movement by extending your lower back until your upper body is parallel to the floor. You should not attempt to "hyper"extend as the name of this exercise implies and do not perform this exercise to the point of fatigue.
Caution: Individuals with a history of lower back problems are encouraged to check with their chiropractic physician prior to performing this type of exercise.
This exercise is essential for the back. Begin with a shoulder width grip and the arms fully extended. As you pull the bar to the upper chest area concentrate on squeezing the shoulder blades back and together. Avoid swinging your upper body back while pulling the weight back.
Seated Cable Rows - 3-4 sets 8-12/12-15 reps
Start with the your arms fully extended while in a seated position keeping your back straight. Pull the handle to the abdomen while you concentrate on squeezing your shoulder blades together. Be sure to keep your back in the neutral position throughout the exercise and prevent bending forward as it will produce excessive amounts of stress to the lower back.
Hyper-Extensions - 3-4 sets 8-12/12-15 reps
This is an excellent exercise to work your lower back. Begin by placing the backs of your ankles underneath the roller pad, placing your hips on the padded base, and placing your hands to the side of the head. Your starting position will begin with your body flexed down towards the floor approximately 60 degrees. Complete the movement by extending your lower back until your upper body is parallel to the floor. You should not attempt to "hyper"extend as the name of this exercise implies and do not perform this exercise to the point of fatigue.
Caution: Individuals with a history of lower back problems are encouraged to check with their chiropractic physician prior to performing this type of exercise.
Triceps
Standing Cable Pushdowns - 3-4 sets 8-12/12-15 reps
While being one of the most effective triceps exercises, it is also one of the most popular. Begin with both arms to the side with the wrists pointing down. Push the bar down towards the floor until your elbows are fully extended. Be sure that your upper arm remains by your side during the entire movement.
Seated Machine Pushdowns - 3-4 sets 8-12/12-15 reps
This is also an extremely effective triceps exercise. If the machine is not present in your gym, perform machine assisted dips on the assisted pull up machine. Start with your elbows flexed and with your arms extended back. Push the handles straight down so your elbows are fully extended by your side.
While being one of the most effective triceps exercises, it is also one of the most popular. Begin with both arms to the side with the wrists pointing down. Push the bar down towards the floor until your elbows are fully extended. Be sure that your upper arm remains by your side during the entire movement.
Seated Machine Pushdowns - 3-4 sets 8-12/12-15 reps
This is also an extremely effective triceps exercise. If the machine is not present in your gym, perform machine assisted dips on the assisted pull up machine. Start with your elbows flexed and with your arms extended back. Push the handles straight down so your elbows are fully extended by your side.
