.

Exercise		Manual-Notes (if any)
Stair Climber Place your feet on the steps and adjust the resistance so that you are climbing at a fairly quick pace. Continue to climb but do not lean on the arms or support yourself with your arms. Trainer's comments:	Sets Reps Weight/ Resistance 1 15 min
Barbell Bench Press 1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor. 2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor. 3) Start position: Lift bar off rack with bar directly over head. Lower bar to your mid chest area. Press bar up to starting position. Trainer's comments: Keep your elbows out away from your body and don't go fast. Keep feet flat on the floor, too. Stop doing when form breaks down, don't just try to get the reps no matter what. It won't get you closer to your goal.	Sets Reps Weight/ Resistance 1 15    2 12    3 8
Front Pulldown Machine 1. Adjust seat or knee pad height so that knees are secured while seated. 2. Grasp bar with a overhand grip wider than shoulder width apart and sit with knees secured in pads. 3. Start position: Fully extend arms with elbows facing out with back straight (you may lean back at hips approximately 5°-10°). 4. Pull bar down to upper chest area and squeeze shoulder blades together at end of movement. 5. Return to start position. 6. Remember to keep torso stationary throughout movement. Trainer's comments: Don't wrap the thumb and make the bar always come down to the front of the chest.	Sets Reps Weight/ Resistance 1 15    2 12    3 10
Barbell Upright Row 1) Stand with feet shoulder width apart 2) Start position: Grasp barbell with an overhand grip (palms down). Arms should hang down to front with elbows slightly bent. 3) Raise barbell by pulling elbows towards the ceiling and pull barbell to chest level. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement. Trainer's comments: Lead with your elbows, not your hands. Forget about the bar. It's not important how high it goes, but how high your elbows go.	Sets Reps Weight/ Resistance 1 15    2 12    3 10
Dumbbell Incline Curl 1. Sit on a 45 degree incline bench. 2. Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides. 3. Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time. 4. Return to start position. 5. Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving. Trainer's comments: Go all the way down and don't let the weight touch you at the top.	Sets Reps Weight/ Resistance 1 12    2 10    3 8
Bent Over Dumbbell Tricep Kickback 1) Stand with feet hip width and knees slightly bent. 2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip (palms facing each other). Bend elbow at 90° and raise upper arm so that it is higher than the level of your back (as shown) 3) Keeping elbows close to body and raised, extend forearm back. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Stabilize shoulder throughout movement by squeezing shoulder blades together slightly. Trainer's comments: Keep your head down and your back flat. Lockout each time.	Sets Reps Weight/ Resistance 1 12    2 10    3 8