3 - Rowing Machine
Equipment: "Machine"
Primary Muscle Group: "Cardio"
Recommended Weight / Time / Reps: 1 x Minute / 15 x Calories / 1000+ Power
Sets / Reps: x 4 (In superset with "Romanian Deadlift")
How to do it:
1. Select the appropriate resistance and sit down, ie select "Just Row"
2. Reach forward and grab the cable attachment.
3. Bend your knees and place your feet flat on the footplates, put shoe loop over your feet.
4. With your arms straight, inhale and push yourself back by engaging your thigh muscles.
5. As you move back, row the cable to your torso and exhale.
6. Extend your arms and bend your knees simultaneously to bring yourself back to the starting position as you breathe in.
24 - Seated Palms Up Wrist Curl Curl
Equipment: "Dumbbell"
Primary Muscle Group: "Forearms"
Recommended Weight / Time / Reps: 12 x 7.5 kg
Sets / Reps: x 4
How to do it:
1. Grab a pair of light dumbbells and sit on a flat gym bench.
2. Place your forearms on your thighs with your wrists just in front of your knees.
3. Take a breath and lower the dumbbells by extending your wrists.
4. Immediately lift the weights by flexing your forearm muscles. Hold the top position for a moment and exhale.
4 - Romanian Deadlift
Equipment: " Kettlebell or Dumbbell"
Primary Muscle Group: "Hamstrings"
Secondary Muscle Group: "Glutes, Lower Back, Upper Back, Lats"
Recommended Weight / Time / Reps: 12 x 24KG
Sets / Reps: x 4 (in superset with "Row Machine")
How to do it:
1. Grab a single or pair of Kettlebells or dumbbells and stand tall.
2. Position the weights in front of your hips with your palms facing your body.
3. Bring your shoulders back, position your feet a few inches apart, and take a breath.
4. Lean your torso forward by hinging at the hip. Your back should remain neutral, and you should feel a stretch in your posterior thigh muscles.
5. Lower the dumbbells in a straight line until they are below knee level.
6. Extend your hips forward and exhale.
Fitness
Keeping well with life on the road
17 - Rope - Face Pull
Equipment: "Machine & SHORT 'Y' Rope""
Primary Muscle Group: "Shoulders"
Secondary Muscle Group: "Biceps"
Recommended Weight / Time / Reps:
(1) - 12 x 18 kg
(2) - 12 x 20 kg
(3) - 12 x 25 kg
(4) - 12 x 29 kg
(5) - 12 x 32 kg
(6) - 12 x 36 kg
Sets / Reps: x 1
How to do it:
1. Select a light load, set the pulley to a high position, and attach a rope.
2. Grab the rope with your thumbs facing the ceiling.
3. Take a step back to lift the weight off its stack, bring your shoulders back, and stagger your stance for extra support.
4. Take a breath and pull the rope to your face, splitting it by bringing your arms to your sides. Breathe out.
5. Extend your arms as you breathe in.
14 - Band over Row (Barbell)
Equipment: "Barbell & Plates"
Primary Muscle Group: "Upper Back"
Secondary Muscle Group: "Lats, Biceps & Forarms"
Recommended Weight / Time / Reps: 10 x 50 kg
Sets / Reps: x 4
How to do it:
1. Stand in front of a loaded barbell with your feet in a comfortable stance and toes pointing slightly out.
2. Lean forward by hinging at the hip and keep your spine in a neutral position.
3. Grab the barbell with an even overhand grip.
4. Engage your abs and lift the bar several inches off the floor.
5. With your shoulders back and midsection tight, take a breath and row the barbell.
6. Lift the bar until it taps your stomach and hold the position for a moment as you exhale.
7. Lower the bar slowly.
9 - Seated Machine Ab Crunch
Equipment: "Machine"
Primary Muscle Group: "Abdominals"
Recommended Weight / Time / Reps: 25 x 60 kg
Sets / Reps: x 4
How to do it:
1. Select the appropriate load.
2. Sit down on the machine. Secure your ankles on the bottom pads, have the middle pad against your lower back, and position your chest on the top pad.
3. Grab the handles for support.
4. Take a breath and flex your abs to push the top pad forward. Exhale.
5. Release as you breathe in.
Personal
1 - Treadmill / Incline Walk
Equipment: Machine
Primary Muscle Group: Cardio
Recommended Weight / Time / Reps: 15min / 1.5km / 100 Calories
(when all 3 are acheived)
Sets / Reps: x 1
How to do it:
1. Stand on the treadmill and clip the safety key to your tank top or T-shirt.
2. Start the treadmill and gradually increase the speed from slow walking to a jog.
3. Maintain an upright posture, direct your gaze forward, and maintain a steady breath.
4. Keep your arms bent and move them in sync with your strides.
10 - Cable Seated Wide Grip Row
Equipment: "Machine & WIDE bar"
Primary Muscle Group: "Upper Back"
Secondary Muscle Group: "Lats, Traps, Biceps, Forearms"
Recommended Weight / Time / Reps: 12 x 60 kg
Sets / Reps: x 4 (In superset with "Cable Bicep Curl")
How to do it:
1. Attach a curved bar to a seated cable row machine.
2. Select the appropriate weight.
3. Sit down, place your feet on the platform, and bend your knees slightly.
4. Lean forward and grab the bar with a double overhand grip (palms facing down).
5. Lean back to lift the weight from its stack, engage your abs, and retract your shoulder blades.
6. Take a breath and row the bar to your stomach, squeezing your back and breathing out.
7. Slowly extend your arms and breathe in.
8 - Upright Row
Equipment: " Dumbbell or Kettlebell"
Primary Muscle Group: "Shoulders"
Recommended Weight / Time / Reps: 6 x 20 kg
Sets / Reps: x 4 (in superset with "Kettlebell Swing")
How to do it:
1. Grab a pair of dumbbells and stand tall. Have your feet in a comfortable stance, shoulders retracted, and arms straight.
2. Position the dumbbells in front of your body and engage your abs.
3. Inhale and pull the dumbbells in a straight vertical line toward your upper chest. Exhale at the top.
4. Extend your arms, breathing in on the way down.
16 - Cable Seated Close Row / V Grip
Equipment: "Machine & Close Hand Grig"
Primary Muscle Group: "Upper Back"
Secondary Muscle Group: "Lats, Biceps, Forearms"
Recommended Weight / Time / Reps: 12 x 70 kg
Sets / Reps: x 4
How to do it:
1. Attach a V-handle to a seated row machine and select the appropriate weight.
2. Sit down and grab the handle with both hands.
3. Place your feet on the platform and sit back. Maintain a slight bend in your knees.
4. Retract your shoulder blades and engage your abs. Keep your torso upright, and don't lean too far back.
5. Take a deep breath and pull the handle to your stomach in one fluid motion, pausing briefly and exhaling.
6. Slowly extend your arms as you breathe in.
12 - Machine Seated Chest Fly / Pec Deck
Equipment: "Machine"
Primary Muscle Group: "Chest"
Recommended Weight / Time / Reps:
(1) - 12 x 50 kg
(2) - 12 x 55 kg
(3) - 12 x 60 kg
(4) - 12 x 65 kg
(5) - 10 x 70 kg
(6) - 10 x 75 kg
(7) - 08 x 80 kg
(8) - 06 x 85 kg
Sets / Reps: x 1
How to do it:
1. Select the appropriate load and adjust the seat height. The machine’s handles should be at chest level when you sit.
2. Sit down, bring your shoulders back, and reach to the sides to grab the handles.
3. Engage your abs and take a breath.
4. Squeeze your chest and bring your arms in, tapping your knuckles lightly in front of your chest as you breathe out.
5. Bring your arms to your sides, feeling your chest muscles stretch. Breathe in.
6 - Weighted Side Bend
Equipment: "Kettlebell or Dumbbell"
Primary Muscle Group: "Abdominals"
Recommended Weight / Time / Reps: 12 x 24kg (12 each side / arm)
Sets / Reps: x 4 (In superset with "Lying Knee Raise")
How to do it:
1. Grab a dumbbell with your right hand and stand tall with your arm to your side. Place your left hand behind your head.
2. Engage your abs and bring your shoulders back.
3. Take a breath and crunch your torso to the left. Exhale.
4. Extend your torso and breathe in.
5. Crunch again.
6. Once finished, grab the dumbbell with the opposite hand and do the same number of reps.
Day 2 - PULL + Core & Cardio
28 - Iso-Lateral High Row
Equipment: "Machine"
Primary Muscle Group: "Lats"
Secondary Muscle Group: "Upper Back, Biceps, Forearms"
Recommended Weight / Time / Reps:
(1) - 12 x 40 kg
(2) - 12 x 40 kg
(3) - 12 x 40 kg
(4) - 12 x 40 kg
Sets / Reps: x 1
How to do it:
1. Load the machine and set the thigh pad for your legs to fit snugly.
2. Sit down and grab the handles.
3. Bring your shoulders back, engage your abs, and take a breath.
4. Pull the handles to your torso, squeezing your back muscles, and breathe out.
5. Slowly extend your arms as you breathe in.
27 - Seated Wrist Down Extension (Barbell)
Equipment: "Barbell"
Primary Muscle Group: "Forarms"
Recommended Weight / Time / Reps:
12 x 7.5 kg
Sets / Reps: x 4
How to do it:
1. Grab a loaded bar with an overhand grip (palms facing your body).
2. Sit on the edge of a flat gym bench and plant your feet on the floor.
3. Position your forearms on top of your thighs with your wrists in front of your knees.
4. Take a breath and lower the barbell in front of your knees by flexing your wrists.
5. Lift the bar by extending your wrists and exhale.
Home
29 - Seated Row Machine
Equipment: "Machine"
Primary Muscle Group: "Upper Back"
Secondary Muscle Group: "Lats, Biceps, Forearms"
Recommended Weight / Time / Reps:
(1) - 12 x 55 kg
(2) - 12 x 60 kg
(3) - 10 x 65 kg
(4) - 10 x 70 kg
(5) - 08 x 75 kg
(6) - 08 x 80 kg
(7) - 06 x 90 kg
(8) - 06 x 95 kg
(9) - 04 x 100 kg
(10) - 04 x 115 kg
Sets / Reps: x 1
How to do it:
1. Select the appropriate load.
2. Sit down and grab the handles with a neutral grip (hands facing one another).
3. Bring your shoulders back and engage your abs.
4. Take a breath and pull the handles simultaneously.
5. Squeeze your back as you breathe out.
6. Extend your arms slowly and breathe in.
11 - Cable Bicep Curl
Equipment: "Machine & SHORT bar"
Primary Muscle Group: "Biceps"
Recommended Weight / Time / Reps:
(1) - 12 x 16 kg
(2) - 12 x 20 kg
(3) - 12 x 25 kg
(4) - 12 x 29 kg
Sets / Reps: x 4 (In superset with "Cable Seated Wide Grip Row")
How to do it:
1. Attach a straight bar to a low cable pulley.
2. Set the load on the weight stack at the appropriate amount.
3. Lean forward and grab the straight bar evenly with your palms facing up.
4. Stand up and step back (if necessary) to lift the weight from its stack.
5. Bring your shoulders back, engage your abs, and have your elbows to your sides.
6. Take a breath and curl the weight, keeping your elbows steady.
7. Lift the weight until your wrists are slightly higher than your elbows and exhale.
8. Lower the weight slowly, breathing in on the way down.
26 - Chest Supported Y Raise (Dumbbell)
Equipment: "Dumbbell"
Primary Muscle Group: "Shoulders"
Secondary Muscle Group: "Upper Back"
Recommended Weight / Time / Reps: 12 x 6 kg
Sets / Reps: x 4 (In superset with "Chest Supported Incline Row")
How to do it:
1. Set a gym bench at a 45-degree incline.
2. Grab a pair of light dumbbells and sit down with your chest and stomach against the back support and arms hanging straight down.
3. Take a deep breath and lift the dumbbells forward and up in one fluid motion, exhaling at the top.
4. Lower the weights to the starting position as you breathe in.
25 - Chest Supported Incline Row (Dumbbell)
Equipment: "Dumbbell"
Primary Muscle Group: "Upper Back"
Secondary Muscle Group: "Lats, Biceps & Forearms"
Recommended Weight / Time / Reps: 12 x 15 kg
Sets / Reps: x 4 (In superset with "Chest Supported Y Raise")
How to do it:
1. Set an adjustable gym bench at an incline of 30 to 45 degrees.
2. Grab a pair of dumbbells and position yourself on the bench with your stomach and chest on the back support.
3. Have your arms extended and hanging straight down.
4. Bring your shoulders back, squeeze your glutes, and engage your abs.
5. Rotate your wrists out so your knuckles face forward.
6. Take a breath and row the dumbbells as high as possible in one fluid motion. Exhale at the top.
7. Lower the weights slowly, breathing in on the way down.
32 - Treadmill / Incline Walk
Equipment: Machine
Primary Muscle Group: Cardio
Recommended Weight / Time / Reps: 15min / 1.5km / 100 Calories
Sets / Reps: x 1
How to do it:
1. Stand on the treadmill and clip the safety key to your tank top or T-shirt.
2. Start the treadmill and gradually increase the speed from slow walking to a jog.
3. Maintain an upright posture, direct your gaze forward, and maintain a steady breath.
4. Keep your arms bent and move them in sync with your strides.
18 - Rope - Cable Hammer Curl
Equipment: "Machine & LONG 'Y' Rope""
Primary Muscle Group: "Biceps"
Secondary Muscle Group: "Forarms"
Recommended Weight / Time / Reps:
(1) 12 x 16 kg
(2) 12 x 18 kg
(3) 12 x 20 kg
(4) 12 x 25 kg
Sets / Reps: x 4
How to do it:
1. Set the pulley in the lowest position and attach a rope.
2. Select the appropriate weight on the cable machine.
3. Bend forward and grab both ends of the rope with a neutral grip (palms facing one another).
4. Stand tall, bring your shoulders back, and step back to lift the weight from its stack.
5. Take a breath and curl the cable by bending your elbows.
6. Lift until your wrists are slightly higher than your elbows, and breathe out.
7. Extend your arms slowly and breathe in.
Personal
2 - Spinning / Stationary Bike Cycle
Equipment: Machine
Primary Muscle Group: Cardio
Recommended Weight / Time / Reps: 10min / 4.5km / 100 Calories
(when all 3 are acheived)
Sets / Reps: x 1
How to do it:
1. Adjust the seat height and get on top of the cardio machine.
2. Select the appropriate program and grab the handles.
3. Place your feet flat on the pedals, bring your shoulders back, and direct your gaze forward.
4. Cycle steadily and maintain a steady breath.
31 - Down Weight Bicep Curl (AKA:- The Tree of Doom)
Equipment: "Machine"
Primary Muscle Group: "Biceps"
Recommended Weight / Time / Reps:
(1) - 10 x 10 kg
(2) - 10 x 9 kg
(3) - 10 x 8 kg
(4) - 10 x 7 kg
(5) - 10 x 6 kg
(6) - 10 x 5 kg
(7) - 10 x 4 kg
(8) - 10 x 3 kg
(9) - 10 x 2 kg
(10) - 10 x 1 kg
Sets / Reps: Start at 10kg, x 10 Reps, Then change down by 9kg, and do another 10 down, then to 8 etc.
10 x each weight = 100 in total "NO REST BETWEEN CHANGING!" :-)
How to do it:
1. Grab a pair of dumbbells and stand tall with your feet in a comfortable stance and shoulders retracted.
2. Have your wrists pointing forward and your arms extended.
3. Take a breath and curl both dumbbells simultaneously. Lift the weights until your wrists are slightly higher than your elbows and exhale.
4. Extend your arms slowly and breathe in on the way down.
21 - Behind the back Wrist Curl (Barbell)
Equipment: "Barbell"
Primary Muscle Group: "Forearms"
Recommended Weight / Time / Reps: 20 x 25 kg
Sets / Reps: x 4
How to do it:
1. Place a loaded barbell or EZ bar on the floor and stand in front of it.
2. With your arms to your sides and palms facing back, squat, and grab the bar evenly. Keep your back straight.
3. Push through your heels and squat up, lifting the bar behind your body.
4. Take a breath and flex your wrists to curl the barbell without moving your elbows or arms. Breathe out at the top.
5. Extend your wrists as you breathe in.
15 - Lat Pull Down
Equipment: "Machine & WIDE bar"
Primary Muscle Group: "Lats"
Recommended Weight / Time / Reps:
(1) - 12 x 45 kg
(2) - 12 x 50 kg
(3) - 10 x 55 kg
(4) - 10 x 60 kg
(5) - 08 x 65 kg
(6) - 08 x 70 kg
Sets / Reps: x 4
How to do it:
1. Adjust the knee pad on the machine to be right against your thighs.
2. Select a weight you can lift for at least ten smooth reps.
3. Grab the bar with your hands slightly wider than shoulder-width apart. Your palms should face forward.
4. Sit down and secure your legs underneath the pad.
5. With your arms extended, bring your shoulders back and down.
6. Take a breath and pull the weight down through your elbows. As you pull, keep your elbows tucked and in line with your torso. Breathe out.
7. Hold for a moment and extend your arms fully as you breathe in.
20 - Bicep Curl (Barbell)
Equipment: "Barbell"
Primary Muscle Group: "Biceps"
Recommended Weight / Time / Reps:
(1) - 12 x 15 kg
(2) - 12 x 17.5 kg
(3) - 12 x 20 kg
(4) - 10 x 25 kg
(5) - 6 x 30 kg
(6) - 2 x 35 kg
Sets / Reps: x 4
How to do it:
1. Pick the bar up and hold it with a grip slightly wider than your hips. Your arms should be straight, with your palms facing forward.
2. Straighten your back, bring your chest out, take a breath, and curl the barbell, exhaling at the top. Don’t use body swinging and momentum to lift the bar; only your bicep strength.
3. Lower the bar slowly as you breathe in, extending your arms and stretching your biceps.
4. Repeat.
5 - Lying Knee Raise
Equipment: "Floor Mat"
Primary Muscle Group: "Abdominals"
Recommended Weight / Time / Reps: 12
Sets / Reps: x 4 (in superset with "Weighted Side Bend")
How to do it:
1. Lie on the floor with your feet together, arms to your sides, and your body straight.
2. Engage your abs and lift your feet an inch or two from the floor. Your lower back should be in contact with the floor.
3. Take a breath and lift your legs, bending your knees at a 90-degree angle. Breathe out.
4. Slowly lower your legs to the starting position as you straighten your knees. Breathe in and keep your feet off the floor.
23 - Seated Hammer Curl
Equipment: "Machine"
Primary Muscle Group: "Bicepts"
Secondary Muscle Group: "Forearms"
Recommended Weight / Time / Reps: 12 x 12.5 kg
Sets / Reps: x 4 (In Super Set with "Dumbbell Single Arm Bent Over Row / Lat Row")
How to do it:
1. Grab a pair of dumbbells and stand tall.
2. Position your arms to your sides with your wrists neutral (palms facing your body).
3. Bring your shoulders back and take a breath.
4. Curl both dumbbells simultaneously, lifting them until your wrists are slightly higher than your elbows. Exhale.
5. Extend your arms fully as you breathe in.
19 - Iso-Lateral Row (Single Arm)
Equipment: "Machine"
Primary Muscle Group: "Upper Back"
Secondary Muscle Group: "Lats, Biceps, Forearms"
Recommended Weight / Time / Reps:
16 x 50 kg (8 per arm)
Sets / Reps: x 4
How to do it:
1. Select the appropriate load.
2. Sit down and grab the handles with a neutral grip (hands facing one another).
3. Bring your shoulders back and engage your abs.
4. Take a breath and pull the handles simultaneously.
5. Squeeze your back as you breathe out.
6. Extend your arms slowly and breathe in.
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7 - Kettlebell Swing
Equipment: " Kettlebell"
Primary Muscle Group: "Full Body"
Recommended Weight / Time / Reps: 9 x 20 kg
Sets / Reps: x 4 (in superset with "Upright Row")
How to do it:
1. Grab a kettlebell by its handle with your wrists neutral (palms facing one another).
2. Stand tall and have the weight in front of your hips. Your feet should be shoulder-width apart or slightly wider.
3. Bring your shoulders back, engage your abs, and take a breath.
4. Hinge at the hip, bringing your buttocks back. The kettlebell should end up between your thighs.
5. Extend your hips forcefully, thrusting the kettlebell in front of your body until it ends up at shoulder height, and exhale.
6. Lower the kettlebell and immediately hinge at the hips again for the weight to end up between your thighs.
Home
22 - Dumbbell Single Arm Bent Over Row / Lat Row
Equipment: "Machine"
Primary Muscle Group: "Lats"
Secondary Muscle Group: "Upper Back, Biceps, Forearms"
Recommended Weight / Time / Reps: 12 x 20 kg
Sets / Reps: x 4 (In Super Set with "Seated Hammer Curl")
How to do it:
1. Grab a dumbbell.
2. Place your right knee and right hand on a flat gym bench. Keep your left leg and arm straight with the dumbbell in your hand.
3. Bring your shoulders back and engage your abs.
4. Row the dumbbell until your elbow is at torso level and squeeze for a moment as you exhale.
5. Lower the weight while keeping your shoulders in position. Breathe in on the way down.
6. Once finished, grab the dumbbell with the opposite hand, position your left hand and knee on the bench, and repeat.
This workout should take about 3 - 3.5 hours.
2 times a week recommended.
A small price to pay to be healthy and safe on the road.
Enjoy Y'all!
13 - Machine Seated Reverse Fly / Rear Delt
Equipment: "Machine"
Primary Muscle Group: "Shoulders"
Secondary Muscle Group: "Upper Back"
Recommended Weight / Time / Reps:
(1) - 12 x 36 kg
(2) - 12 x 40 kg
(3) - 10 x 45 kg
(4) - 10 x 50 kg
(5) - 08 x 55 kg
(6) - 06 x 60 kg
Sets / Reps: x 4
How to do it:
1. Select the appropriate load.
2. Adjust the seat height. The handles should be at shoulder level when you're seated.
3. Sit down and grab the handles with your palms facing down.
4. Bring your shoulders back and take a breath.
5. Extend your arms to your sides and back as you breathe out.
6. Bring your arms to the starting position as you breathe in.
30 - Shoulder Shrug
Equipment: "Dumbbell"
Primary Muscle Group: "Traps"
Secondary Muscle Group: "Neck & Shoulders"
Recommended Weight / Time / Reps:
(1) - 20 x 20 kg
(2) - 20 x 22.5 kg
(3) - 16 x 25 kg
(4) - 16 x 27.5 kg
(5) - 12 x 30 kg
(6) - 12 x 32.5 kg
Sets / Reps: x 1
How to do it:
1. Grab a pair of dumbbells, stand tall, position your arms to your sides, and have your wrists neutral.
2. Bring your shoulders back and engage your abs.
3. Take a breath, shrug your shoulders as high as possible, and squeeze your trapezius muscle at the top. Keep your arms straight.
4. Exhale at the top and lower your shoulder blades to the starting position as you breathe in.