Beginner Level 1 Day 3

FITNESS COACHING

B-1

Beginner Level 1 – Day 3

(Day 3)

Remember!

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

Shoulders

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

Machine/Exercise #1

#20 Life Fitness side lateral (see video)

Machine/Exercise #2

#21 Hammer Strength Behind the neck shoulder press (see video-VERY important to watch carefully to avoid injury on the rotator cuff)

Machine/Exercise #3

#38 Seated rear delt machine (see video)

**Stretching for shoulders**

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

Machine/Exercise #1

Dumbbell side laterals (see video)

Machine/Exercise #2

#22 Hammer Strength front press (see video)

Machine/Exercise #3

Dumbbell front raises (see video)

**Stretching for shoulders**

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

Machine/Exercise #1

#20 Life Fitness side lateral (see video)

Machine/Exercise #2

Dumbbell shoulder press (see video-VERY important to watch closely to avoid rotator cuff injury)

Machine/Exercise #3

Dumbbell rear fly’s (see video)

**Stretching for shoulders**

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

Machine/Exercise #1

Dumbbell side laterals (see video)

Machine/Exercise #2

#21 Hammer Strength Behind the neck shoulder press (see video-VERY important to watch carefully to avoid injury on the rotator cuff)

Machine/Exercise #3

Barbell front raises (see video)

**Stretching for shoulders**

Biceps

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

Machine/Exercise #1

Dumbbell bicep curls seated (see video)

Machine/Exercise #2

#40 Hammer Strength Bicep curl (see video)

Machine/Exercise #3

Rope Hammer curls red/black rope attachment (see video)

**Stretching exercises for biceps (see video) **

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

Machine/Exercise #1

EZ bar curl (see video)

Machine/Exercise #2

#43 Hammer Strength preacher curl machine (see video)

Machine/Exercise #3

Dumbbell hammer curls (see video)

**Stretching for biceps (see video) **

Week 3 Biceps

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

Machine/Exercise #1

Standing dumbbell curls (see video)

Machine/Exercise #2

Lying down W bar cable curls (see video)

Machine/Exercise #3

Rope hammer curls (see video)

**Stretching for biceps (see video) **

Week 4 Biceps

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

Machine/Exercise #1

#16 Cable crossover station Standing double bicep cable curls (see video)

Machine/Exercise #2

Dumbbell concentration curls (see video)

Machine/Exercise #3

Dumbbell hammer curls (see video)

**Stretching for biceps (see video) **

Abs

Week 1 Abs
Machine/Exercise #1

#79 Leg raise station (right in front of the couch) (see video)

Machine/Exercise #2

#78 Maxicam oblique (see video)

Week 2 Abs
Machine/Exercise #1

#78 Side oblique bends (see video)

Machine/Exercise #2

#79 Leg raise station (right in front of the couch) (Video coming soon)

Week 3 Abs
Machine/Exercise #1

#16 Cable crossover station- (find the holsters, black leather, for your arms to go in that you will attach to the pull-up bar of this station to hang from) Hanging leg raises (Video coming soon)

Machine/Exercise #2

#78 Maxicam oblique (see video)

Week 4 Abs
Machine/Exercise #1

TRX bands (usually found in the back-room bin or hanging from a pullup bar/smith machine; ask if you can’t find it) (Video coming soon)

**You are only doing one movement with week 4 for abs on the TRX. So when you watch the video, you will see there are several different moves you will be doing within each set. **

Triceps

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

Machine/Exercise #1

Pushdowns using a V bar attachment (see video)

Machine/Exercise #2

#45 Atlantis tricep (see video)

Machine/Exercise #3

#41 Nautilus tricep (see video)

**Stretching for triceps*

Week 2 Triceps

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

Machine/Exercise #1

Pushdowns using red/black ropes (see video)

Machine/Exercise #2

Underhand pushdowns using the W bar attachment (see video)

Machine/Exercise #3

Single arm underhand grip pushdowns (see video)

**Stretching for triceps**

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

#46 Life Fitness tricep (see video)

Machine/Exercise #2

#45 Atlantis tricep (see video)

Machine/Exercise #3

#47 Close grip bench press for triceps (see video)

**Stretching for triceps**

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

Machine/Exercise #1

Pushdowns using a V bar attachment (see video)

Machine/Exercise #2

Skull crusher Chris’s variation (see video)

Machine/Exercise #3

#45 Atlantis tricep (see video)

**Stretching for triceps**

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