It's a total body workout (except the injured arm), 1 upper and lower body push movement, 1 upper and lower body pull movement, and a core or explosive movement.
The load is something you have to find out for yourself but try and keep everything 8-10reps. This means find a resistance that you can only perform in the 8-10reps range, if you can do more than that, find a heavier load to challenge yourself.
All single arm movements are done on the non-injured side.
All you need is a cable machine and some dumbells. Most gyms and hotels will have these.
If you try to do this at home, you can subsitute the cable movements with bands set up against a door. You can find those at Academy and they'll show you how.
For most movements, take a deep breathe and hold your chest up with a nuetral/flat back, then execute the movement. Inhale and exhale after each rep is done, do not exchange breathe throughout the movement.
Click on the movements for a video demo.
SA- Single Arm, DB –Dumbbell.
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Rest 1 min or more between sets.
Do 3 work sets for every exercise after a warm up set. You can wam up each movement by performing half the load and rep of the actual work load/rep.If you have a hour to kill, do 4 -5sets per movement.
Just copy and paste this onto another document and start tracking progress!
Good Luck!
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