Advanced Level 1 Day 1

FITNESS COACHING

A-1

Advanced Level 1

(Day 1)

Remember!

Remember to stretch for 30 seconds after the warm up set!

CHEST

Week 1 Chest
Machine/Exercise #1

#3 Dynabody standing Chest press

Machine/Exercise #2

#5 Leveredge Decline press

Machine/Exercise #3

#10 Barbell incline bench press station

Machine/Exercise #4

Dumbbell fly’s (video coming soon)

** Extreme Stretching for the chest (video coming soon)**

Week 2 Chest
Machine/Exercise #1

#1 barbell bench press station (see video)

Machine/Exercise #2

#14 Strive incline press (see video)

Machine/Exercise #3

#2 Hammer Strength decline press (see video)

Machine/Exercise #4

#9 Cybex pec fly (see video)

** Extreme Stretching for the chest (video coming soon)**

Week 3 Chest
Machine/Exercise #1

#6 Hammer Strength Chest Press (see video)

Machine/Exercise #2

#4 Decline barbell bench press station (see video)

Machine/Exercise #3

#11 Hammer Strength Bench press (see video)

Machine/Exercise #4

#16 Cable cross over station (see video)

** Extreme Stretching for the chest (see video)**

Week 4 Chest
Machine/Exercise #1

Dumbbell bench press (see video)

Machine/Exercise #2

#6 Hammer Strength Chest Press (see video)

Machine/Exercise #3

#10 Incline barbell bench press station (see video)

Machine/Exercise #4

#31 Hammer Strength pullover machine (see video on how to utilize chest)

**Extreme Stretching for the chest (video coming soon)**

BACK

(width – all pulling movements overhand)

Week 1 Back
Machine/Exercise #1

#25 MedX Avenger back wide grip angle #1 (see video)

Machine/Exercise #2

#25 MedX Avenger back wide grip angle #5 (see video)

Machine/Exercise #3

#25 MedX Avenger back wide grip angle #4 (see video)

Machine/Exercise #4

#25 MedX Avenger back wide grip angle #3 (see video)

**Extreme Stretching for the back (video coming soon)**

Week 2 Back
Machine/Exercise #1

#33 Pull down station using Mag grip wide attachment (see video)

Machine/Exercise #2

#30 Hammer Strength lat row using Wide grip (see video)

Machine/Exercise #3

#33 Pull down station using Mag narrow overhand attachment (coming soon)

Machine/Exercise #4

#31 Hammer Strength pullover machine (see video for how to utilize back)

**Stretching for the back (video coming soon)**

Week 3 Back
Machine/Exercise #1

#28 Hammer Strength wide pull down (see video)

Machine/Exercise #2

#25 MedX Avenger back wide grip angle #1 (see video)

Machine/Exercise #3

#34 low row cable station using a straight bar wide overhand grip (coming soon)

Machine/Exercise #4

#25 MedX Avenger back wide grip angle #3 (see video)

**Extreme Stretching for the back (video coming soon)**

Week 4 Back
Machine/Exercise #1

#33 Pull down station using wide grip rotational overhand grip attachment (coming soon)

Machine/Exercise #2

#25 MedX Avenger back wide grip angle #1 but now you are only doing one arm at a time (see video)

Machine/Exercise #3

#25 MedX Avenger back wide grip angle #5 (see video)

Machine/Exercise #4

#30 Hammer Strength lat row using wide overhand grip (see video)

**Extreme Stretching for the back (video coming soon)**

TRAPS

Week 1 Traps
Machine/Exercise #1

#47 Smith machine standing in front of bar grabbing bar from behind shrugs (see video)

Machine/Exercise #2

#47 Smith machine regular shrugs (see video)

Week 2 Traps
Machine/Exercise #1

Farmer carry trap contraption (see video)

Machine/Exercise #2

#26 Hammer Strength shrug machine using seated position (see video)

Week 3 Traps
Machine/Exercise #1

#26 Hammer Strength shrug machine using seated position (see video)

Machine/Exercise #2

Incline bench shrugs (video coming soon)

Week 4 Traps
Machine/Exercise #1

#47 Smith machine standing in front of bar grabbing bar from behind shrugs (see video)

Machine/Exercise #2

Farmer carry trap contraption (video coming soon)

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