Beginner Level 1 Day 1

FITNESS COACHING

B-1

Beginner Level 1 – Day 1

(Day 1)

Remember!

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

CHEST

Week 1 Chest

**Remember to stretch after your warm up set for each body part.**

Machine/Exercise #1

#6 Hammer Strength Chest Press (black with red pads)

Machine/Exercise #2

#11 Hammer Strength Incline Press (Black with purple pads)

Machine/Exercise #3

#16 Cable cross-over station

Stretching for the chest

Week 2 Chest

**Remember to stretch after your warm up set for each body part**

Machine/Exercise #1

Dumbbell bench press

Machine/Exercise #2

#2 Hammer Strength Decline press

Machine/Exercise #3

#12 Life Fitness Pec fly

Stretching for the chest

Week 3 Chest

**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

#7 Hammer Strength Wide chest (silver with black pads)

Machine/Exercise #2

Dumbbell incline press

Machine/Exercise #3

Dumbbell fly’s

Stretching for the chest (see video)

Week 4 Chest
**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

#6 Hammer Strength Chest Press (black with red pads) (see video)

Machine/Exercise #2

Incline dumbbell press (see video)

Machine/Exercise #3

#16 Cable cross-over station (see video)

Stretching for the chest (see video)

BACK

Week 1 Back

**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

#25 MedX Avenger Back (see video) Angle #1 (see video on how to locate each angle on this machine) Wide grip angle

Machine/Exercise #2

#25 MedX Avenger Back (see video) Angle #5 (see video on how to locate each angle on this machine) use underhand grip angle

Machine/Exercise #3

#25 MedX Avenger Back (see video) Angle #4 (see video on how to locate each angle on this machine) overhand narrow grip angle

**Stretching for the back (see video) **

Week 2 Back
**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

#33 Pulldown cable station using a wide grip attachment (see video)

Machine/Exercise #2

#24 Hammer Strength High overhand row (see video)

Machine/Exercise #3

**Stretching for the back (see video) **

Week 3 Back
**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

#33 Pulldown cable station using straight bar (#149)

Machine/Exercise #2

#23 Hammer Strength DY row (see video)

Machine/Exercise #3

#27 Hammer Strength underhand grip (see video)

**Stretching for the back (#8)**

Week 4 Back
**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

#28 Hammer Strength Wide pull down (see video)

Machine/Exercise #2

#25 MedX Avenger Back (see video) Angle #2 (see video on how to locate each angle on this machine) wide grip angle (see video)

Machine/Exercise #3

#37 Nautilus weight assisted pull up underhand grip (see video)

**Stretching for the back (see video) **

TRAPS

Week 1 Traps
**Remember to stretch after your warm up set for each body part. **

**Traps are a smaller muscle group, so we will only do 2 exercises for it with level 1 training. **

Machine/Exercise #1

#26 Hammer Strength Shrug machine (standing) (see video)

Machine/Exercise #2

Dumbbell shrugs (see video)

Week 2 Traps
**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

Barbell shrugs (see video)

Machine/Exercise #2

#26 Hammer Strength Shrug machine (seated) (see video)

Week 3 Traps
Machine/Exercise #1

#47 Smith machine shrugs using a reverse grip (#11)

Machine/Exercise #2

#47 Smith machine shrugs using a front grip (#12)

Week 4 Traps
**Remember to stretch after your warm up set for each body part. **

Machine/Exercise #1

#26 Hammer Strength Shrug machine (standing) (see video)

Machine/Exercise #2

#26 Hammer Strength Shrug machine seated (see video)

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