Tag Archives: weight lifting

Fitness, Gear

Your New Year’s Resolution Week 2 Day 4 Workout – Deltoids and Traps

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It’s almost New Year’s resolution time. In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 10 Minute bike over 90 RPM

Main Workout

  1. Rear Delt fly machine 3 x 10
  2. Shoulder press machine 4 x 10
  3. Band or Free weight side raises 4 x 10
  4. Alternating dumbbell front raises 4 x 10 per arm
  5. Cable rope rear delt pulls 4 x 10
  6. Extra Credit: Military Press 3 X 10

Core finish

  1. Leg Raises 3 x 20
  2. Back extensions 3 x 15
Fitness, Gear

Your New Year’s Resolution Week 2 Day 3 Workout – Leg Day

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In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 10 minute rowing machine or elliptical

Main Workout

  1. Squats or belt squats 4 x 10
  2. Leg press machine 4 x 10
  3. Step-ups 3 x 15 per leg
  4. Leg extensions machine 3 x 15
  5. Calf raises 3 x 15
  6. Extra Credit: Walking Lunges or Weighted Walking Lunges – 50 Yards distance or max

Core finish

  1. Abdominal machine 3 x 15
  2. Back extensions 3 x 15
Fitness, Gear

Your New Year’s Resolution Week 2 Day 2 Workout – Lat Focus

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In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 5 minute stair stepper or lunges
  2. Battle ropes

Main Workout

  1. Lat pull down 4 x 10
  2. Seated cable row 4 x 10
  3. Dumbbell single arm rows 3 x 10
  4. Dumbbell or Kettle Bell shrugs 4 x 15
  5. Cable lat extensions 4 x 10

Core finish

  1. Center Planks 30 second interval x 3
  2. Side planks 30 second intervals x 3 per side
Fitness, Gear

Your New Year’s Resolution Week 2 Day 1 Workout – Chest Focus

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In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 5 minute jump rope or jumping jacks
  2. Side shoulder raises x10
  3. Pushups x10
  4. Band pull apart x10

Or

1 Tire Flip 180 Set of 3 X 10

Main Workout

  1. Dumbbell chest press 3 x 10 reps
  2. Incline Chest Press 3 x 10 reps
  3. Seated incline flies with dumbbells 3 x 10
  4. Seated incline curls with dumbbells 3 x 10
  5. Standing decline cable flies 3 x 10
  6. Standing cable curls 3 x 10

Core finish

  1. Hanging knee ups 3 x 10
  2. Kettle Bell side bends 3 x 10
Fitness, Gear

Your New Year’s Resolution Week 2 Day 5 Workout – Upper Back, Biceps and Triceps

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In an effort to help out my readers I have decided to put up a couple of weeks worth of exercises to help everyone get started.

These are basic exercises that will help you target all muscle groups throughout a week.

Each day is a new chance to tame the flesh.

Don’t cheat yourself. And don’t hurt yourself.

As you do each of these exercises, use only enough weight to barely finish the last repetition of the final set. This is debated among fitness gurus, but it worked for me starting out.

If your gym or home doesn’t have a needed machine or implement, do an exercise or body weight technique that targets the same muscle group.

Warmup

  1. 10 Minute stair stepper

Main Workout

  1. Pullups (assisted if needed) 4 x 10
  2. High row machine 4 x 10
  3. Cable strait arm extensions 3 x 12
  4. Barbell reverse curls 3 x 15
  5. Bicep curls 3 x 15

Core finish

  1. Kettle Bell side bends 3 x 15
  2. Back extensions 3 x 15
  3. Ab Machine of choice 3 x 15