Gym Rat Workout - 1

Goal: Power strength & Definition Equipment: Dumbbells, Strength machines, Barbell

Starts on: __/__/____ Duration: ___ weeks Coach: __________

STRENGTH TRAINING INSTRUCTION

Increase the weight when you can do more reps than prescribed (if it says 12x10kg but you can do 15x10kg, increase the weight to 12x12.5kg)

Exercises

Date

1. Elliptical Trainer - low intensity

Duration Distance Speed Kcal Note 00:05:00

(Cardiovascular System)

Set the equipment to your measurements When in doubt always ask your instructor for advice Follow the instructions on the device

2. Bench Press - Smith Machine

Set 1 Set 2 Set 3 Set 4 Set 5 Note Set the equipment to your measurements Follow the instructions in the diagram Follow the instructions on the device 20 x 15 x 10 x kg kg kg

(Chest)

3. Horizontal row - Cable Column

Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x 8x 6x kg kg kg

(Lats)

Place the feet in stride position Move the torso slightly forward Keep the back in a neutral position Hold the handle Keep the arm bent Pull one arm back

Page 1/5

Gym Rat Workout - 1

Goal: Power strength & Definition Equipment: Dumbbells, Strength machines, Barbell

Starts on: __/__/____ Duration: ___ weeks Coach: __________

STRENGTH TRAINING INSTRUCTION

Increase the weight when you can do more reps than prescribed (if it says 12x10kg but you can do 15x10kg, increase the weight to 12x12.5kg)

Exercises

Date

4. Butterfly - DBs
Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x 10 x 8x kg kg kg

(Chest)

Lay on the back on the flat bench Grab and hold the dumbbells Stretch the arms forward Lower the arms to the sides Keep the elbows slightly bent

5. Squat - Barbell
Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x 10 x 8x kg kg kg

(Quads, Glutes)

Place the feet on hip width Take the barbell Bar in the neck Keep the back in a neutral position Sink through the knees Keep the torso straight

6. One arm side row, left - DB

Set 1 Set 2 Set 3 Set 4 Set 5 Note 8x 6x 6x kg kg kg

(Upper Back)

Page 2/5

Gym Rat Workout - 1

Goal: Power strength & Definition Equipment: Dumbbells, Strength machines, Barbell

Starts on: __/__/____ Duration: ___ weeks Coach: __________

STRENGTH TRAINING INSTRUCTION

Increase the weight when you can do more reps than prescribed (if it says 12x10kg but you can do 15x10kg, increase the weight to 12x12.5kg)

Exercises

Date

7. One arm side row, righ - DB

Set 1 Set 2 Set 3 Set 4 Set 5 Note 8x 6x 6x kg kg kg

(Upper Back)

8. Lunge forward - DBs

Set 1 Set 2 Set 3 Set 4 Set 5 Note 12 x 10 x 8x kg kg kg

(Quads, Glutes)

Place the feet next to each other Keep the back in a neutral position Grab and hold the dumbbells Keep the arms next to the body Lunge forward Move rear knee towards ground

9. Arnold Press - DBs

Set 1 Set 2 Set 3 Set 4 Set 5 Note 10 x 8x

(Front Shoulders)

Sit on the platform Grab and hold the dumbbells Hands at shoulder height Palms facing to the back Stretch the arms up Palms facing forward

Page 3/5

Gym Rat Workout - 1

Goal: Power strength & Definition Equipment: Dumbbells, Strength machines, Barbell

Starts on: __/__/____ Duration: ___ weeks Coach: __________

STRENGTH TRAINING INSTRUCTION

Increase the weight when you can do more reps than prescribed (if it says 12x10kg but you can do 15x10kg, increase the weight to 12x12.5kg)

Exercises

Date

10. Concentration curl, right - DB

Set 1 Set 2 Set 3 Set 4 Set 5 Note 10 x 8x 6x kg kg kg

(Biceps)

Sit on the platform Keep the back in a neutral position Move the torso forward Grab and hold the dumbbell Place one elbow against the inside of the knee Bend one elbow

11. Concentration curl, left - DB

Set 1 Set 2 Set 3 Set 4 Set 5 Note 10 x 8x 6x kg kg kg

(Biceps)

Sit on the platform Keep the back in a neutral position Move the torso forward Grab and hold the dumbbell Place one elbow against the inside of the knee Bend one elbow

12. Sicilian crunch - DB

Set 1 Set 2 Set 3 Set 4 Set 5 Note 20 x 15 x 15 x kg kg kg

(All Abs)

Page 4/5

Gym Rat Workout - 1

Goal: Power strength & Definition Equipment: Dumbbells, Strength machines, Barbell

Starts on: __/__/____ Duration: ___ weeks Coach: __________

STRENGTH TRAINING INSTRUCTION

Increase the weight when you can do more reps than prescribed (if it says 12x10kg but you can do 15x10kg, increase the weight to 12x12.5kg)

Exercises

Date

13. Oblique crunch

Set 1 Set 2 Set 3 Set 4 Set 5 Note 30 x

(Obliques)

14. Abdominal Crunch Machine

Set 1 Set 2 Set 3 Set 4 Set 5 Note Set the equipment to your measurements Follow the instructions in the diagram Follow the instructions on the device 10 x 10 x 8x kg kg kg

(All Abs)

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