Push Up My Respire Fitness Workout… · 2015. 4. 14. · push up chest setsrepsweight notes 1 10 2...
2
This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html. printed 04/14/15 10:45AM # MikeFitCoach My Respire Fitness Workout © 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF. Strength : Workout 2 Perform two exercises back to back to complete a superset. Perform each superset 4 times for 10 repetitions per exercise, resting 60 seconds between supersets. Use a challenging weight that allows you to complete all reps. If the weight is too easy, slightly increase it. If its too hard, slightly decrease it. Perform two exercises back to back, then rest. This is one superset. Incline Bench Press Chest Sets Reps Weight Notes 1 10 2 10 3 10 4 10 5 6 1 - Lie on an incline bench holding a barbell up over your chest with your arms straight and hands shoulder-width apart. 2 - Lower the barbell down to your upper-chest level. 3 - Press the barbell back up over your chest to a straight arm position. Equipment Sub: Dumbbells Push Up Chest Sets Reps Weight Notes 1 10 2 10 3 10 4 10 5 6 1 - Support your body on your toes and hands with your elbows bent and your chest nearly touching the floor. 2 - Push up to a straight arm position. • Lower your body back to the start position and repeat. • Keep your back flat and your hips in line with your shoulders throughout. Perform two exercises back to back, then rest. This is one superset. Twisting Bench Press Chest Sets Reps Weight Notes 1 10 2 10 3 10 4 10 5 6 1 - Lie on a bench with the dumbbells at shoulder level, elbows bent. 2 - Press the dumbbells straight up over your chest, turning at the wrists until your arms are straight and your palms facing out. • Lower the dumbbells back to shoulder level and repeat. Equipment Sub: Kettlebells Crossover Chest Sets Reps Weight Notes 1 10 2 10 3 10 4 10 5 6 1 - Stand upright holding the handles with your arms straight out to the side at shoulder height. 2 - Pull the handles together until they meet in the middle in front of your chest. • Try to keep your arms straight throughout or use a slight bend at the elbows. Perform two exercises back to back, then rest. This is one superset. Close Grip Floor Press Chest Sets Reps Weight Notes 1 10 2 10 3 10 4 10 5 6 1 - Lie on the floor holding dumbbells at shoulder level with your elbows bent and your palms facing in. 2 - Press the dumbbells straight up over your chest, keeping your palms facing in. • Lower the dumbbells back to shoulder level and repeat. Equipment Sub: Kettlebells Page 1 of 2
Transcript of Push Up My Respire Fitness Workout… · 2015. 4. 14. · push up chest setsrepsweight notes 1 10 2...
This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html.
printed 04/14/15 10:45AM
# MikeFitCoach
My Respire Fitness Workout
© 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach and sent by them to you. While the copyright to some or all of the works ofauthorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted tomake copies, reproduce or electronically post this PDF.
Strength : Workout 2
Perform two exercises back to back to complete a superset.Perform each superset 4 times for 10 repetitions per exercise,resting 60 seconds between supersets.Use a challenging weight that allows you to complete all reps. Ifthe weight is too easy, slightly increase it. If its too hard, slightlydecrease it.
Perform two exercises back to back, then rest. This is onesuperset.
Incline Bench Press
Che
st
Sets Reps Weight Notes
1 10
2 10
3 10
4 10
5
6
1 - Lie on an incline benchholding a barbell up over yourchest with your arms straightand hands shoulder-widthapart.2 - Lower the barbell down toyour upper-chest level.3 - Press the barbell back upover your chest to a straightarm position.Equipment Sub: Dumbbells
Push Up
Che
st
Sets Reps Weight Notes
1 10
2 10
3 10
4 10
5
6
1 - Support your body on yourtoes and hands with yourelbows bent and your chestnearly touching the floor.2 - Push up to a straight armposition.• Lower your body back to thestart position and repeat.• Keep your back flat and yourhips in line with yourshoulders throughout.
Perform two exercises back to back, then rest. This is onesuperset.
Twisting Bench Press
Che
stSets Reps Weight Notes
1 10
2 10
3 10
4 10
5
6
1 - Lie on a bench with thedumbbells at shoulder level,elbows bent.2 - Press the dumbbellsstraight up over your chest,turning at the wrists until yourarms are straight and yourpalms facing out.• Lower the dumbbells back toshoulder level and repeat.Equipment Sub: Kettlebells
Crossover
Che
st
Sets Reps Weight Notes
1 10
2 10
3 10
4 10
5
6
1 - Stand upright holding thehandles with your armsstraight out to the side atshoulder height.2 - Pull the handles togetheruntil they meet in the middle infront of your chest.• Try to keep your armsstraight throughout or use aslight bend at the elbows.
Perform two exercises back to back, then rest. This is onesuperset.
Close Grip Floor Press
Che
st
Sets Reps Weight Notes
1 10
2 10
3 10
4 10
5
6
1 - Lie on the floor holdingdumbbells at shoulder levelwith your elbows bent andyour palms facing in.2 - Press the dumbbellsstraight up over your chest,keeping your palms facing in.• Lower the dumbbells back toshoulder level and repeat.Equipment Sub: Kettlebells
Page 1 of 2
This PDF/printout was generated using Respire Fitness. Get access at http://web.pumpone.com/temp/respirefitness.html.
printed 04/14/15 10:45AM
# MikeFitCoach
My Respire Fitness Workout
© 2015 PumpOne, LLC Notice: This PDF was created and prepared by # MikeFitCoach and sent by them to you. While the copyright to some or all of the works ofauthorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted tomake copies, reproduce or electronically post this PDF.
Strength : Workout 2
Dip
Tric
eps
Sets Reps Weight Notes
1 10
2 10
3 10
4 10
5
6
1 - Support your bodybetween dip bars with yourarms straight and feet off thefloor.2 - Lower your body towardthe floor, bending at theelbows.3 - Push back up to a straightarm position.
Page 2 of 2
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