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High School Workout 2

Preacher Curls

1) Adjust seat or arm support height so that, while seated, top of arm support pad is at chest level.
2) Position arms shoulder width apart with elbows and upper arm supported on pad.
3) Start position: Grasp bar with underhand grip (palms facing up) with elbows slightly bent. Choose a narrow or wide grip if applicable.
4) Flex at elbows and curl handle up until forearms are perpendicular to floor. Contract biceps at top of movement.
5) Return to start position.
6) Remember to keep shoulders stabilized – do not shrug shoulders forward on down (eccentric) phase of movement. Do not fully extend elbows at bottom of movement.

The weight may vary depending upon the machines…You may have to move pins within the blocks or place the plastic weights on the bar…It varies from machine to machine….

Machine Chest Press

1) Sit in upright or “bench press” position with back flat against bench and feet flat on floor.
2) Bottom grip position of lever arm should be aligned at the nipple-line (adjust accordingly either seat back and height adjustment, and/or lever arm). Elbows should be flexed at 90°
3) Start position: Press weight forward (use foot-assist if available).
4) Lower weight until upper arm is perpendicular to slightly past perpendicular to body.
Return to start position by pressing weight forward.
YOu may have loss of muscle tone since your last time training….Be careful to feel your way thru moving slowly..to see what you can lift….YOu should feel something but not heavy tension.

Seated Back Extension

Starting Position: Sit upright in the machine with your upper back against the roller.
Keeping your back flat hyperextend so that you push against the roller pad.
Extend back to almost a neutral position and then return to the starting position.

This is a machine that is really good for low back….be very careful not too OVERLOAD…Again feel your way thru slowly…Notice the position of roller directly on the rear shoulders away from the neck area….Back is flat against seat at bottom…Usually you can go heavier but start slow.

Tricep Machine Preacher Pushdown

1. Adjust seat or arm support height so that, while seated, top of arm support pad is at chest level.
2. Position arms shoulder width apart with elbows and upper arm supported on pad.
3. Start position: Grasp bar with a neutral grip with elbows slightly bent.
4. Extend at elbows and straighten arms out until forearms are parallel to floor.
5. Return to start position.
6. Remember to keep shoulders stabilized – do not shrug shoulders forward on down (eccentric) phase of movement. Do not fully extend elbows at bottom of movement.

By this time you may be tiring…Again, listen to your body…there is always another trip to the gym…If this is not the type of machine they have for triceps(underarms)….Let me know I can make a quick adjustment.

Seated Knee Extension

Sit in machine and place your shins behind the pad.
Extend your legs by pushing into the pad until the legs are parallel to the ground.
Return to the starting position.
This machine is a little easier to start with but again if there is another type I will incorporate one more exercise for you to do.

Lying Leg Press

Starting Position: Place your shoulders under the pads and your feet should be about shoulder width apart on the platform.
Release the safety bars and bend your knees into a squatted position.
Once your thighs break parallel then extend your legs to a soft bend in your knees.
Repeat for the prescribed number of reps.
Keep your abs tight throughout the movement to minimize low back injury or strain.

I have changed the weights sizes a little bigger you may notice…usually these machines have larger numbers, DON’T BE AFRAID…this happens to be one of the largest and longest muscles on the body YOU’LL BE FINE…Take it slow, again listen to your body…follow proper technique…email me with any question later…Try to remember to Cooldown with some stretches.

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