Level I Workout Routine

January 2, 2014 by  
Filed under Ultimate Fitness

By Stick’em Archery Pro Staff
  • Perform this workout at least two times per week, significant strength and fitness gains can be obtained with only two to three workouts per week.
  • Take one day off from weight training between each workout
  • For health gains, at least one set of 8-12 repetitions should be performed to fatigue (this means   a weight heavy enough to tire the muscle significantly in 8-12 reps).
  • It should take four to five seconds to complete one repetition through a complete range of motion; in a slow and very controlled manner
  • Rest at least 30 seconds and no more than 90 seconds between sets of each exercise; and 1 to 2 minutes between each exercise.

Cardio Warm Up – Warm up by performing 5-10 minutes of moderate intensity cardio work, on any machine (treadmill or elliptical), or using any modality (walking, jumping rope) that works the large muscles of the body; increasing blood flow and warming the muscles themselves.

Cardio
Warm Up By Performing 5-10 Minutes Of Moderate Intensity Cardio

Leg Press
Main Muscle Worked: Quadriceps
Other Muscles Worked: Hamstrings, Glutes, and Calves
Equipment: Leg Press Machine
Reps: 8 -10 Reps

Tips:
Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward.  Muscle stress changes as your foot placement changes.  The lower on the footpad you place your feet the more of the quadriceps you work.  Higher foot placement engages more hamstrings and glutes. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the position of your hips.

Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then begin to lower the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle.  People with knee injuries will find it better to use a higher foot placement to reduce knee stress.

Leg Extension
Main Muscle Worked: Quadriceps
Other Muscles Worked: None
Equipment: Leg Extension Machine
Reps: 8 -10 Reps

Tips:
Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowest part of the shins. Grasp the handles on the machine or the edges of the seat to keep your hips from lifting up as you perform the exercise. Extend your legs until knees are straight, making sure you remain seated flat on the machine.

Raise the weight all the way, lock and hold briefly, then slowly lower the weight back to the starting position. Try pointing your toes straight out on some sets to target the lower quadriceps (tear drop area) and straight up on others to target more of the upper quadriceps. Get the full range of motion and feel the muscle being worked during the entire movement. Do not SWING the weight up!

Lying Leg Curls
Main Muscle Worked: Hamstrings (Biceps Femoris)
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation
Reps: 8 -10 Reps

Tips:
Lie face down on a leg-curl machine and hook your heels under the roller pad. Your legs should be stretched out straight so that the pads rest on the back of your ankles. Grasp the handles under the bench for support.

Remaining flat on the bench, curl your legs up until your hamstrings are fully contracted. Release and lower the weight slowly back to the starting position. Concentrate on using a full range of motion and do not SWING the weight up. You can point your toes to intensify the burn in your hamstrings.

Or if your gym or fitness center is equipped with a SEATED LEG CURL; but select one or the other, don’t do both!

Wide Grip Lat Pull Down
Main Muscle Worked: Lats
Other Muscles Worked: Biceps, Middle Back
Equipment: Cable
Mechanics Type: Compound
Reps: 8 -10 Reps

Tips:
Start with your legs positioned snugly under the kneepads of a pulldown machine. Your feet should be flat on the floor. Grasp the wide bar firmly with an overhand grip. Your hands should be almost twice your shoulder width apart. Pull the bar down on top of your chest, arching your back slightly.

Focus on keeping your elbows directly below the bar. Pause briefly with the bar in position right on top of your collarbone. Slowly raise the bar back to the starting position. You do want a slight arch in your back but DO NOT lean back too far and pull the weight down using your body weight!

Machine Bench Press
Main Muscle Worked: Chest
Other Muscles Worked: Triceps, Shoulders
Equipment: Machine
Mechanics Type: Compound
Reps: 8 -10 Reps

Tips:
This is like a normal bench press but using a machine. Follow the directions on the machine that you choose. Be sure to go slow during each rep.

Machine Chest Fly
Main Muscle Worked: Chest
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation
Reps: 8 -10 Reps

Tips:
Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers together slowly and squeeze your chest in the middle. Return until chest muscles are stretched fully. Repeat.

Tricep Push Down w/Rope
Main Muscle Worked: Triceps
Other Muscles Worked: None
Equipment: Cable
Mechanics Type: Isolation
Reps: 8 -10 Reps

Tips:
Same as the Triceps Pushdown except with the rope attachment. At the bottom of the movement you should pull the rope “apart” to get the best contraction in your triceps.

Machine Bicep Curl
Main Muscle Worked: Biceps
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation
Reps: 8 -10 Reps

Tips:
Follow the exact directions that are on the machine that you choose; as machines at gyms vary.

Machine Shoulder Press
Main Muscle Worked: Shoulders
Other Muscles Worked: Triceps
Equipment: Machine
Mechanics Type: Compound
Reps: 8 -10 Reps

Tips:
Follow the directions on the shoulder press machine.

Abdominal Crunch Machine
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Machine
Mechanics Type: Isolation
Reps: 10-12 Reps

Tips:
This is like a sit-up or crunch, but the machine helps you to add resistance for greater strength increases. Follow the directions on the particular machine that you choose. Be sure to go slow and concentrate on using your abs to push the weight while relaxing your legs and feet.

Bicycle Crunch
Main Muscle Worked: Abdominals
Other Muscles Worked: None
Equipment: Body Only
Mechanics Type: Compound
Reps: 10-12 Reps

Tips:
Lie on your back and put your hands behind your head. Raise your legs so your thighs are perpendicular and your lower legs are just above parallel to the floor. Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it.

The exercises shown in this entire workout program will thoroughly work the entire body. Do these exercises in the order shown; it’s important to work the muscle groups largest to smallest, as the smaller muscles support the larger, and if the smaller ones are already fatigued they cannot adequately do their job of supporting your large muscles when its time to work them.  Keep in mind that Colby and Debbie have been working out for many years.

Originally posted 2010-08-18 23:21:59. Republished by Blog Post Promoter

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