Intermediate Level 1 Shoulders/Triceps/Calves

FITNESS COACHING

I-1

Intermediate Level 1 – Shoulders/Triceps/Calves

Remember!

**From week-to-week always alternate starting with quads one week then hams the next and vice versa**

Tips from Chris!

**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Shoulders

Week 1 Shoulders
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! s**

Machine / Exercise 1

#20 Life fitness side lateral (see video)

Machine / Exercise 2

#21 Hammer behind the neck press (see video)

Machine / Exercise 3

#39 Hammer lying rear delt (see video)

Machine / Exercise 4

Dumbbell front raises (see video)

**Stretching for shoulders**

Week 2 Shoulders
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#18 Hammer side lateral (see video)

Machine / Exercise 2

#22 Hammer front press (see video)

Machine / Exercise 3

#38 Seated rear delt (see video)

Machine / Exercise 4

Barbell front raises (see video)

**Stretching for shoulders**

Week 3 Shoulders
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#38 Seated rear delts (see video)

Machine / Exercise 2

#17 MedX Avenger side lateral (see video)

Machine / Exercise 3

#70 Barbell shoulder press (see video)

Machine / Exercise 4

Dumbbell front raises

**Stretching for shoulders**

Week 4 Shoulders
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

Dumbbell side laterals (see video)

Machine / Exercise 2

#21 Hammer behind the neck press (see video)

Machine / Exercise 3

#39 Hammer lying rear (see video)

Machine / Exercise 4

Barbell front raises (see video)

**Stretching for shoulders**

Triceps

Week 1 Triceps
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

Red/black rope pushdowns (see video)

Machine / Exercise 2

#3 Dynabody Standing press using a narrow grip for tri’s (see video)

Machine / Exercise 3

Underhand grip W attachment (see video)

Machine / Exercise 4

#41 Hammer strength triceps (see video)

** Stretching for Triceps (coming soon)**

Week 2 Triceps
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

Close grip V attachment pushdowns (see video)

Machine / Exercise 2

#41 Hammer strength triceps (see video)

Machine / Exercise 3

#45 Atlantis triceps (see video)

Machine / Exercise 4

Single arm underhand grip pushdowns (see video)

** Stretching for Triceps (coming soon)**

Week 3 Triceps
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#42 Hammer dip machine using close grip handles (see video)

Machine / Exercise 2

#46 Life fitness triceps (see video)

Machine / Exercise 3

#16 Smith machine close-grip bench press (see video)

Machine / Exercise 4

Overhead dumbbell raises (see video)

** Stretching for Triceps (coming soon)**

Week 4 Triceps
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

Red/black rope pushdowns (see video)

Machine / Exercise 2

Skull crushers Chris’s variation (see video)

Machine / Exercise 3

Single arm attachment underhand grip pushdowns (see video)

Machine / Exercise 4

#42 Hammer dip machine using close grip handles (see video)

** Stretching for Triceps (coming soon)**

Calves

Week 1 Calves
**Calves are a smaller body part so even on the intermediate training levels 2-3 exercises is plenty if done right. **

**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#50 Magnum standing calf (see video)

Machine / Exercise 2

#51 Maxicam seated calf (see video)

Machine / Exercise 3

#52 Hammer tibialis (see video)

** Stretching for calves (coming soon)**

Week 2 Calves
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#54 Hammer seated calf press (see video)

Machine / Exercise 2

#53 Icarian donkey calf (see video)

Machine / Exercise 3

#52 Hammer tibialis (see video)

** Stretching for calves (coming soon)**

Week 3 Calves
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#57 Life fitness leg press but doing calves (see video)

Machine / Exercise 2

#50 Magnum standing calf (see video)

Machine / Exercise 3

#52 Hammer tibialis (see video)

** Stretching for calves (coming soon)**

Week 4 Calves
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#54 Hammer seated calf press (see video)

Machine / Exercise 2

#50 Magnum standing calf (see video)

Machine / Exercise 3

#52 Hammer tibialis (see video)

** Stretching for calves (coming soon)**

Schedule Free Trial Personal Training Session to Try Our Training

  • This field is for validation purposes and should be left unchanged.