Beginner Level 2 Day 1

FITNESS COACHING

B-2

Beginner Level 2 – Day 1

(Day 1)

Remember!

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

CHEST

Week 1 Chest
Machine / exercise #1

#1 Barbell bench press (VERY important!!! Without proper form you can set-up a lifetime of bad benching habits and ruin your rotator cuffs, so watch the video.

**Remember to stretch for a 30-second count after your warm-up set. (#E5) **

Machine / exercise #2

#5 lever-edge decline press (see video)

Machine / exercise #3

#9 Cybex pec fly (see video)

**Stretching for chest (#E5)

Week 2 Chest
Machine / exercise #1

#3 Dynabody standing bench press (see video)

**Remember to stretch after your warm-up set. (#E5) **

Machine / exercise #2

#10 Barbell incline station (see video)

Machine / exercise #3

#15 Hammer Strength pec fly (see video)

**Stretching for chest(#E5)  **

Week 3 Chest
Machine / exercise #1

#4 Barbell decline station

**Remember to stretch after your warm-up set. (#E5)**

Machine / exercise #2

Dumbbell bench press (#E1)

Machine / exercise #3

#11 Hammer Strength incline press (see video)

**Stretching for chest (#E5)

Week 4 Chest
Machine / exercise #1

#10 Barbell incline press (see video)

**Remember to stretch after your warm-up set. (#E5)**

Machine / exercise #2

#3 Dynabody stand-up bench press (see video)

Machine / exercise #3

Dumbell flys (#E3)

**Stretching for chest (#E5)**

BACK

Week 1 Back
Machine / exercise #1

#37 Nautilus weight-assisted pullup/dip use underhand-grip (see video)

**Remember to stretch after your warm-up set. **

Machine / exercise #2

#29 Hammer Strength iso-lateral low-row (see video)

Machine / exercise #3

#34 Low-row station using a narrow underhand grip attachment (video coming soon)

**Stretching for back (#E8)**

Week 2 Back
Machine/ exercise #1

#33 Pull-down station using wide grip MAG attachment (video coming soon)

**Remember to stretch after your warm-up set. (#E5) **

Machine / exercise #2

#30 Hammer Strength iso-lateral row (see video)

Machine / exercise #3

#25 MedX Avenger lat-pulldown angle #2 (see video)

**Stretching for back (#E5) **

Week 3 Back
Machine / exercise #1

#33 Pull-down station using an underhand-narrow grip Mag- attachment (video coming soon)

**Remember to stretch after your warm-up set(#E5)  **

Machine / exercise #2

#37 Nautilus weight-assisted pull-up/dip using wide-grip (see video)

Machine / exercise #3

#34 Low-row cable station using narrow-grip attachment (video coming soon)

**Stretching for back (#E5) **

Week 4 Back
Machine / exercise #1

#25 MedX Avenger using angle #2 (see video)

**Remember to stretch after your warm-up set(#E5)  **

Machine / exercise #2

#23 Hammer Strength DY (Dorian Yates) row (see video)

Machine / exercise #3

#27 Hammer Strength underhand pull-down (see video)

**Stretching for back (#E5)**

TRAPS

Week 1 Traps

**Traps are a smaller muscle group so on the beginning levels, 2 exercises are plenty!**

Machine / exercise #1

#47 Smith machine using reverse grip (#E11)

Machine / exercise #2

#26 Hammer Strength seated shrug –seated (see video)

**Stretching for traps isn’t really necessary as it is stretched during the motion**

Week 2 Traps
Machine / exercise #1

Barbell shrugs – standing (#E10)

Machine / exercise #2

Dumbbell shrugs (#E9)

Week 3 Traps
Machine / exercise #1

Barbell shrugs (#E10)

Machine / exercise #2

Standing shrugs using the farmer carry piece (#E46)

Week 4 Traps
Machine /exercise #1

#47 Smith machine using a reverse-grip (#E11)

Machine / exercise #2

#26 Hammer Strength seated shrug –seated (see video)

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