WORKOUT III – PM
1A CALF RAISE ON LEG PRESS
SETS: 2 REPS: 20 REST: 90 SEC.
In the leg-press machine, keep your knees straight, press your feet into the foot plate, and remove the locking mechanism. Bend your knees slightly and allow the weight to push the balls of your feet backward so that your calves are stretched. Hold the stretched position for a few seconds . Extend your knees and ankles so that you drive your toes downward . That’s one rep.
1B PLATE PINCH HOLD
SETS: 2 REPS: HOLD FOR AS LONG AS POSSIBLE REST: 60 SEC.
Stack a few 10-pound plates together, smooth side out, and squeeze them between your thumb and fi ngers. Allow your arms to hang at your sides . Hold for as long as possible.
2A OVERHEAD CABLE TRICEPS EXTENSION
SETS: 2 REPS: 7-9 REST: 60 SEC.
Attach a rope handle to the top pulley of a cable station, grab an end in each hand, and turn so you’re facing away from the station. Step forward, allowing the cable to pull your arms over your head, and bend your elbows (there should now be tension on the cable) . Extend your elbows, straightening your arms completely . Reverse the motion to return to the starting position. That’s one rep.
2B HAMMER CURL
SETS: 2 REPS: 6-8 REST: 60 SEC.
Hold a dumbbell in each hand and allow your arms to hang at your sides, palms facing each other. Don’t allow your upper arms to move for the duration of the exercise . Curl the weights as high as you can . Reverse the motion to return to the starting position. That’s one rep.
3 MANUAL RESISTANCE LATERAL NECK FLEXION (OPTIONAL)
SETS: 2 REPS: 15 REST: 60 SEC.
Lie back on a fl at bench and place a towel across the side of your head so that the ends hang down on either side. Have a partner pull gently on each end of the towel so that your neck bends to one side . Contract the muscles in your neck and fl ex your neck until the top of your head faces the ceiling . That’s one rep.
4 CARDIO (OPTIONAL)
If you choose cardio, perform interval training for 20-30 minutes, rather than doing a longer, steady-state workout.