BIO FORCE
®
EXERCISES
55
CHEST & BACK
SEATED CHEST PRESS
START:
Sit facing away. Grip handles with
palms down. Elbows bent 90 degrees at
shoulder level. Cables under arms.
MOTION:
Extend elbows and press arms
straight forward. Pause at end of motion.
Bend elbows back to starting position.
TIPS:
Press arms forward in arcing
motion. Keep elbows in line with
shoulders and wrists straight. Maintain
upright posture in seated position.
Contract abdominals to stabilize back.
32
MUSCLE GROUPS EXERCISED:
Pectoralis, triceps,
anterior deltoids
LEVEL OF DIFFICULTY:
Beginner
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
SINGLE ARM
SEATED CHEST PRESS
START:
Sit facing away. Grip one handle
with palm down. Elbow bent 90 degrees
at shoulder level. Cable under arm.
MOTION:
Extend elbow and press arm
straight forward. Pause at end of motion.
Bend elbow back to starting position.
TIPS:
Press arm forward in arcing motion.
Keep elbow in line with shoulder and
wrist straight. Avoid rotating torso while
pressing. Maintain upright posture in
seated position. Contract abdominals to
stabilize back. Perform on both sides.
33
MUSCLE GROUPS EXERCISED:
Pectoralis, triceps,
anterior deltoids
LEVEL OF DIFFICULTY:
Intermediate/Advanced
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
INCLINE CHEST PRESS
START:
Sit facing away. Grip handles with
palms down. Elbows bent 90 degrees at
shoulder level. Cables over arms.
MOTION:
Extend elbows and press arms to
upward angle. Pause at end of motion.
Bend elbows back to starting position.
TIPS:
Press arms forward and upward in
arcing motion. Handles to head height at
end of motion. Keep wrists straight.
Maintain upright posture in seated
position. Contract abdominals to
stabilize back.
34
MUSCLE GROUPS EXERCISED:
Pectoralis, triceps,
anterior deltoids
LEVEL OF DIFFICULTY:
Intermediate
SEAT:
On/Top
Position
LEG LIFT:
On
ACCESSORIES:
Handles
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
MOVABLE PULLEY
POSITIONS
34
8 WEEK BODY TRANSFORMATION PLAN
WORKOUT #6 (60 sec rest between all sets)
• Straight Leg Dead Lifts - 4 x 15
• Seated Shoulder Press - 4 x 15
• Leg Curls - 4 x 15 + 15
• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 4 x 15 + 15 + 15
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 3 x 10 + 10 + 10
• Standing Biceps Curls - 4 x 15
• Calf Raises - 4 x 10 + 10 + 10 (toes in, out & straight)
• Seated Spinal Extension - 4 x 15
WORKOUT #7 (60 sec rest between all sets)
• Single Leg Squats - 4 x 15 + 15
• Single Arm Seated Chest Press - 4 x 15 + 15
• Seated Single Leg Extension - 2 x 15 + 15
• Single Arm Incline Chest Press - 2 x 15 + 15
• Standing Rows - 4 x 15
• Reverse Grip Pull Down - 4 x 15
• Seated Overhead Triceps Extension - 4 x 15
• Ab Crunch - 3 x 15 – 2 second holds at flexed position
• Oblique Crunch - 3 x 15 + 15
WORKOUT #8 (60 sec rest between all sets)
• Straight Leg Dead Lifts - 4 x 15
• Single Arm Seated Shoulder Press - 4 x 15 + 15
• Leg Curls - 4 x 15 + 15
• Shoulder Shrugs, Standing Lateral Raises and Standing Rear Deltoids - 4 x 15+15+15
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 4 x 10 + 10 + 10
• Standing Biceps Curls - 4 x 15
• Calf Raises - 3 x 10 + 10 + 10 (toes in, out & straight)
• Seated Spinal Extension - 4 x 15
WORKOUT #9 (60 sec rest between all sets)
• Squats - 4 x 12
• Seated Chest Press - 4 x 12
• Single Leg Squats - 2 x 12
• Incline Chest Press - 2 x 12
• Seated Leg Extensions - 2 x 12
• Chest Flyes - 2 x 12
• Lying Hip Extension - 3 x 10 + 10
• Lat Bar Front Pull Down - 4 x 12
• Standing Triceps Pushdowns - 4 x 12
• Ab Crunch - 3 x 12 – 3 second holds at flexed position
• Oblique Crunch - 3 x 12 + 12
WORKOUT #10 (60 sec rest between all sets)
• Straight Leg Dead Lifts - 4 x 12
• Seated Shoulder Press - 4 x 12
• Leg Curls - 4 x 12 + 12
• Shoulder Shrugs, Standing Lateral Raises and Standing Front Raises - 4 x 12 + 12 + 12
• Standing Hip Flexion, Lying Hip Abduction and Adduction - 4 x 8 + 8 + 8
• Standing Biceps Curls - 4 x 12
• Calf Raises - 4 x 10 + 10 + 10 (toes in, out & straight)
• Seated Spinal Extension - 4 x 12
WEEK THREE
Содержание Bio Force 3842
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