Beginner Level 2 Day 3

FITNESS COACHING

B-2

Beginner Level 2 – Day 3

(Day 3)

Remember!

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

Shoulders

Week 1 Shoulders
Machine / exercise #1

Hammer Strength side-lateral (see video)

**Remember to stretch after your warm-up set. (#E26)**

Machine / exercise #2

#19 Cybex rotary shoulder press (see video)

Machine / exercise #3

#22 Hammer Strength front shoulder press (see video)

**Stretching for shoulders (#E26)**

Week 2 Shoulders
Machine / exercise #1

#17 MedX Avenger side lateral (see video)

**Remember to stretch after your warm-up set. (#E26)****

Machine / exercise #2

#21 Hammer Strength behind the neck press (see video)

Machine / exercise #3

Front dumbbell raises (#E22)

**Stretching for shoulders (#E26)**

Week 3 Shoulders
Machine / exercise #1

Dumbbell side-laterals (#E21)

**Remember to stretch after your warm-up set. (#E26)****

Machine / exercise #2

Barbell front shoulder presses (see video)

Machine / exercise #3

#39 Hammer Strength lying rear-delt (see video)

**Stretching for shoulders(#E26)**

Week 4 Shoulders
Machine / exercise #1

#19 Life Fitness side lateral (see video)

**Remember to stretch after your warm-up set (#E26)****

Machine / exercise #2

#22 Hammer Strength front shoulder press (see video)

Machine / exercise #3

#38 Seated rear-delt (see video)

**Stretching for shoulders (#E26)**

Biceps

Week 1 Biceps
Machine / exercise #1

Lying flat-bench curls (#E33)

**Remember to stretch after your warm-up set. (#E31)**

Machine / exercise #2

Hammer curls using EZ curl bar (#E51)

Machine / exercise #3

#16 Standing cable curls (see video)

**Stretching for biceps (#E31)**

Week 2 Biceps
Machine / exercise #1

Standing dumbbell curls using Arnold attachment (#E53)

**Remember to stretch after your warm-up set. (#E31)****

Machine / exercise #2

Barbell 21’s (#E54)

Machine / exercise #3

Swing curls (#E55)

**Stretching for biceps (#E31)**

Week 3 Biceps
Machine / exercise #1

Barbell curls (#E56)

**Remember to stretch after your warm-up set. (#E31)****

Machine / exercise #2

#16 Standing cable curls (#E52)

Machine / exercise #3

Concentration curls using the stand alone preacher curl bench backwards (#E57)

**Stretching for biceps (#E31)**

Week 4 Biceps
Machine / exercise #1

Dumbell 21’s (#E54)

**Remember to stretch after your warm-up set. (#E31)****

Machine / exercise #2

Red/black rope – hammer curls (#E28)

Machine / exercise #3

#40 Nautilus Bicep curl (see video)

**Stretching for biceps (#E31)**

Abs

Week 1 Abs

**Abs are a smaller muscle group, so 1-2 exercises are good for the beginner-level abs workout**

Machine / exercise #1

Rope bends (#E58)

Machine / exercise #2

Hanging-leg raises (#E43)

Week 2 Abs
Machine / exercise #1

TRX (video coming soon)

Machine / exercise #2

Hip raises on flat bench (#E59)

Week 3 Abs
Machine / exercise #1

TRX (video coming soon)

Machine / exercise #2

V ups (#E60)

Week 4 Abs
Machine / exercise #1

Ab roller (video coming soon)

Machine / exercise #2

Hanging leg raises (#E43)

Triceps

Week 1 Triceps
Machine / exercise #1

V grip pushdowns (#E35)

**Remember to stretch after your warm-up set. (video coming soon)**

Machine / exercise #2

#42 Hammer Strength dip-machine (see video)

Machine / exercise #3

#1 Close-grip bench press (#E40)

**Stretching for triceps (video coming soon)**

Week 2 Triceps
Machine / exercise #1

Red and black rope push-downs (#E37)

**Remember to stretch after your warm-up set. (video coming soon)****

Machine / exercise #2

Skull crushers Chris’s variation (#E41)

Machine / exercise #3

#45 Atlantis Triceps (see video)

**Stretching for triceps (video coming soon)**

Week 3 Triceps
Machine / exercise #1

W bar attachment – underhand grip (#E38)

**Remember to stretch after your warm-up set. (video coming soon)****

Machine / exercise #2

Over-the-head dumbbell 2-handed raise (#E49)

Machine / exercise #3

Single-arm underhand grip – standing extensions (#E39)

**Stretching for triceps (video coming soon)**

Week 4 Triceps
Machine / exercise #1

#42 Hammer Strength seated dip (see video)

**Remember to stretch after your warm-up set. (video coming soon)**

Machine / exercise #2

#45 Atlantis Triceps (see video)

Machine / exercise #3

V bar attachment – pushdowns (#E35)

**Stretching for triceps (video coming soon)****

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