By Tim Rigby (copyright IFM Media)
This “primer” Phase 1 workout will wake up your muscles which have been at a low intensity level for several months. Be patient as the exercises might seem a little basic, especially if you’ve been training for years. The rest periods are longer too, but this will allow a full recovery and replenish the mental energy required to use sound technique:
Exercise Sets Reps Rest
LEG PRESS 3-4 6-8 2:00 mins.
MACHINE CHEST PRESS 3 8-10 1:30 mins.
MACHINE OVERHEAD PRESS 3 8-10 1:30 mins.
LAT PULLDOWN 3 8-10 1:30 mins.
MACHINE PREACHER CURL 3 10-12 1:30 mins.
LATERAL RAISE 3 10-12 1:30 mins.
PELVIC TILT 3 12-15 1:00 min.
Exercise Descriptions:
LEG PRESS
(1) Load the apparatus to your desired weight. (2) Set yourself into position on the chair facing upward at an incline of about 45 degrees and make sure your back is straight and firmly against the pad. (3) Place your feet on the sled plate at a width of your shoulders with your toes square (or pointing slightly outward). (4) Grasp onto the side handles for stability and function. (5) When ready, de-couple the handles such that the sled is supported against gravity with your legs. (6) Using control, allow the sled to descend along its supports using flexion through your knees until they reach about a 90-degree bend. (7) Pause briefly in this bottom position. (8) Explosively extend your legs and press into the plate so as to raise it back to the start.
MACHINE CHEST PRESS
(1) Load the machine to your desired resistance. (2) Set the seat to a height whereby when you grasp the handles they’ll be in the plane of your lower pecs. (3) Set yourself into position on the chair, with your back straight and secure against the pad. (4) Place your feet securely on the floor, at least as wide as your shoulders. (5) Grasp the handles using an overhand grip. (6) When ready, press the handles forward using force from your pecs, triceps and front shoulders until your arms are extended. (7) Pause in the peak position for one second, then using control allow the resistance to cause a flexion in your arms to return the handles to the start.
MACHINE OVERHEAD PRESS
(1) Load the apparatus to your desired weight. (2) Set the seat of the machine to a height whereby when you grasp the handles, they’ll be in the same plane as your chin. (3) Set yourself into position with your back straight and securely against the pad. (4) Place your feet securely on the floor and spaced slightly wider than your shoulders. (5) Grasp each of the handles using an overhand grip. (6) When ready, press the handles vertically overhead using force from your middle shoulders and triceps until your arms are extended. (7) Hold the handles in the peak position for a second, then using control allow gravity to cause a flexion in your arms to return the handles to the start.
LAT PULLDOWN
(1) Load the apparatus to your desired weight. (2) Set the seat to a level where you can comfortably reach the overhead bar with arms extended but not over-reaching. (3) Set yourself into position on the seat with your thighs locked in place under the rollers. (4) Sit tall and be mindful to keep your back straight since there is no pad to support it. (5) Reach straight upward to grasp the bar using an overhand grip at the width of your shoulders; for this program you will not use a wide grip. (6) When ready, pull the bar straight down using force from your lats and biceps, making sure to keep the bar in front of you. (7) After the bar descends to the level of your chin, pause for half a second, then using control allow gravity to extend your arms and raise the bar back to the start.
MACHINE PREACHER CURL
(1) Load the apparatus to your desired resistance. (2) Set the height of the seat to where your arms will be parallel to the incline of the pad. (3) Set yourself into position on the seat and drape your arms, separated to shoulder width, over the top of the pad. (4) Keep your feet securely on the floor and spaced to at least the width of your shoulders. (5) Keep your back straight and head in line with your spine; don’t let it sag down in the direction of the handles. (6) Grasp the handles with both hands using an underhand grip. (7) When ready, curl the handles inward using force from your biceps. (8) Pause for a half-second when you’ve completed the curl, then using control allow gravity to extend your arms and cause the handles to return to the start.
LATERAL RAISE
(1) Pick up a dumbbell in each hand using a neutral grip. (2) Stand upright with your back straight, head level and your arms hanging freely and extended at your sides. (3) Separate your feet slightly to no wider than your shoulders. (4) With your body anchored in position, simply raise the dumbbells in an outward arc away from you. (5) Be sure to preserve the neutral grip and don’t allow any substantial break in your elbows. (6) Continue the ascent of the weights until your arms reach the same plane as your shoulders. (7) Pause in the peak position for a half second, then using control allow gravity to cause the weights to descend back to the start position.
PELVIC TILT
(1) Set yourself into position on the floor facing upward with your body elongated. (2) Separate your feet to about half the width of your shoulders. (3) Draw your feet inwards toward your core, such that your upper legs and lower legs form a triangle with the floor. (4) Keep your arms at your sides along the floor. (5) When ready, contract through your abs and pull your belly button in toward your spine, as your pelvis lifts up toward the ceiling. (6) In the peak position, you should form a straight line from your knees to your neck. (7) Pause for a full second, then using control allow gravity to lower your pelvis back to the start.
