20 reps and 4 sets with abdominal exercises as resting activity.
Day One: Exercises will be done in a sequence of 4 exercises; chest, back, abdominal and legs, such as standing squat or step ups or leg curl or leg extension.
Chest:Incline Press on the Smith Machine. Back: Lat pulldown/wide/grip. Abdominal: Set up, any variation will do. Legs: Step up 20 on each leg.
Chest:Incline dumbbell press on an incline bench. Back: Seated Row or Standing Cable Row. Abdominal: Leg raises or reverse crunch. Legs: Stand up and Sit down 20 times on a bench that requires your legs to break parallel.
Chest: Cable flys or Pec-deck. Back: Standing lat pull-down. Abdominal: Set up on the Roman Chair. Legs: Leg press Machine.
Cardio-training 20 to 30 minutes after resistance training when glycogen supplies are depleted.
All exercises may be done in several variations according to level of progression.
Day Two: Exercises will be done in a sequence of 4 exercises; shoulders, arms, abdominal or legs, such as standing squat or step ups or leg curl or leg extension.
Shoulders: Shoulder press machine or Dumb bell shoulder press or Barbell shoulder press. Biceps: Dumbbell curl. Triceps: Triceps push down. Legs: Leg press machine.
The Smith Machine Incline Bench Press...will be the first exercise in the sequence of exercises for training chest...
The Smith Machine is designed to safely allow you to lift more weight...there is little danger in dropping the weights on your chest...because you can twist the bar to lock it on or off the rack...when you are ready to lift just lift the bar up off the rack and spin it in reverse to release the hooks...and spin it forward to re-rack. Basic Chest Physiology
The chest is a major muscle which consists of the pectoralis major and minor...the chest can be divided into 5 areas where tension can be isolated...
The Smith Machine Chest Press Targets Works the Following Muscles
Position the bench so that when the bar is lowered it is centered and it comes down to the upper chest, and draws a straight line across the shoulders. Always test the bench first, before putting any weight on the bar.
When everything is adjusted, place weight on the bar.
Chose a weight that you can perform 20 rep’s for 4 sets, for beginners the bar with no weight will be a good place to start.
Ready to begin, sit back on the bench with feet flat on the floor.
Grip the bar with an overhand grip, slightly wider than the shoulders.
Push up on the bar off the rack, spin the bar in reverse so the safety hooks will clear the rack.
Take a deep breath bring the bar down.
Remember to keep the elbows aligned with the bar which will isolate the chest muscles.
Bring the bar down, slightly touch the chest and exhale as you bring the bar back up, using an even tempo or a slow controlled motion.
Repeat for twenty rep’s and rack the weight.
Always use proper amount of weight that will allow you to complete 20 rep’s.
Use proper form and avoid locking your elbows out at the top of the exercise.
Avoid gipping the bar too wide, as this will reduce the effectiveness of the exercise.
Do not bounce the weight off your chest and do not perform the movement too fast, it diminishes the effectiveness of the exercise.