RH Fitness. Workout Routine Snapshot. 3 Workout Days 0 Cardio Exercises 20 Strength Training 0 Stretching Exercises
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Pull Workout Cardio / Strength Training # of Sets # of Reps Progress Log Back Row (Barbell) Back Pulldown - Front; Wide-Grip Back Row (Dumbbells) - on Knee; One-Arm Biceps Chin-Up - Supination-Grip Biceps Biceps Curl (Barbells)
1 RH Fitness l Workout Routine Snapshot 3 Workout Days 0 Cardio Exercises 20 Strength Training 0 Stretching Exercises 6 Back 5 Thighs 4 Chest 3 Shoulders 2 Biceps
2 Push Workout Cardio / Strength Training # of Sets # of Reps Progress Log Chest Chest Dip Chest Bench Press Shoulders Shoulder Press - Seated Chest Push Up Chest Chest Fly (Dumbbells) - Incline Shoulders Lateral Deltoid Raise - Standing Shoulders Front Deltoid Raise (Barbell) - to Vertical
3 Pull Workout Cardio / Strength Training # of Sets # of Reps Progress Log Back Row (Barbell) - Bent-Over; Wide-Grip Back Chin-Up Back Deadlift (Barbell) Back Pulldown - Front; Wide-Grip Back Row (Dumbbells) - on Knee; One-Arm Biceps Chin-Up - Supination-Grip Biceps Biceps Curl (Barbell) - Standing
4 Leg Workout Cardio / Strength Training # of Sets # of Reps Progress Log Thighs Squat 6 12 Thighs Front Lunge (Barbell) Thighs Step-Up (Barbell) Back Deadlift (Barbell) - Stiff-Legged Thighs Half Squat - Wide-Stance Thighs Leg Extension
5 Chest Chest Dip Secondary Muscles Triceps, Front Deltoids Starting Position Grip both bars with your hands and lower yourself until your elbows are at 90 degree angles. Motion Lift yourself up by extending your arms until your elbows are close to locking and lower yourself back after a short pause. Tips/Caution Breathe out while pushing yourself up and breathe in while lowering yourself down. Chest Bench Press Secondary Muscles Triceps Starting Position Lie down on your back on the bench and grasp the barbell with both hands in a medium-grip position. Motion Push the barbell straight up until your elbows are close to being locked and lower it back slowly after a short pause. Tips/Caution Breathe out while pushing the bar and breathe in while lowering it back. Shoulders Shoulder Press - Seated Secondary Muscles Triceps, Front Deltoids, Outer Deltoids, Trapezius Starting Position Sit on a bench (or chair) and hold two dumbbells at shoulder level, palms facing each other. Motion Push the dumbbells straight up until your elbows come close to locking and lower them back after a short pause. Tips/Caution Be careful not to jerk your back in an effort to help you raise the dumbbells. Chest Push Up Secondary Muscles Triceps, Front Deltoids Starting Position Lie down on the floor, body fully extended, hands in a medium grip position with only your hands and feet touching the floor. Motion Push yourself up by extending your arms and lower yourself back down after a short pause. Tips/Caution Breathe out while pushing yourself up and breathe in while lowering yourself down. Chest Chest Fly (Dumbbells) - Incline Secondary Muscles Outer Chest, Front Deltoids, Upper Chest Starting Position Lie down on your back on an incline bench and grab one dumbbell with each hand at shoulder height, elbows at 90 degree angles. Motion Raise the dumbbells until they are side by side on top of you and slowly lower them back after a short pause. Tips/Caution Try to maintain the same angle in your elbows throughout. Shoulders Lateral Deltoid Raise - Standing Secondary Muscles Outer Deltoids, Trapezius Starting Position Stand up and hold one dumbbell with each hand in front of your hips, palms facing each other. Motion Raise the dumbbells to your sides until your arms are close to being parallel to the ground and lower them back down after a short pause. Tips/Caution Try to maintain the angles in your elbows still throughout. Shoulders Front Deltoid Raise (Barbell) - to Vertical Secondary Muscles Front Deltoids, Trapezius Starting Position Stand up and hold the barbell down in front of your thighs. Motion Raise the barbell to your shoulder level and continue on to raising it up at arms' length and lower it back down slowly after a short pause. Tips/Caution Keep your arms extended throughout.
6 Back Row (Barbell) - Bent-Over; Wide-Grip Secondary Muscles Biceps, Lower Lats, Lower Back, Rear Deltoids Starting Position Stand up and reach down in order to hold a barbell with both hands (knees slightly bent). Motion Lift the barbell straight up without moving your back, knees or hips and lower it back after a short pause. Tips/Caution Try to keep your back straight throughout. Only the arms should move. Back Chin-Up Secondary Muscles Biceps, Lats Starting Position Grab the handlebar with both hands in a wide position, palms facing forward. Motion Pull yourself up until your chin reaches just above the bar and lower yourself back down after a short pause. Tips/Caution Breathe out while raising yourself and breathe in while lowering yourself back. Back Deadlift (Barbell) Secondary Muscles Buttocks, Thighs, Lower Back Starting Position Crouch down to reach the barbell on the floor and grab it with both hands in a medium-grip position, arms extended, legs at shoulder width. Motion Raise yourself up while keeping your arms extended and slowly lower yourself back down after a short pause. Tips/Caution Breathe out while raising yourself and breathe in while lowering yourself back. Back Pulldown - Front; Wide-Grip Secondary Muscles Biceps, Lower Lats, Rear Deltoids Starting Position Kneel down in front of the high pulley machine and grab the bar with both hands in a wide-grip position, palms facing forward. Motion Lower the bar down until your upper arms are parallel to your upper body and let it slowly rise back up after a short pause. Tips/Caution Try to keep your back straight throughout. Back Row (Dumbbells) - on Knee; One-Arm Secondary Muscles Biceps, Lats, Rear Deltoids Starting Position Put your left knee and hand on a bench and grab a dumbbell with your right hand. Motion Lift the dumbbell straight up while keeping your back straight and lower it back down after a short pause. Tips/Caution Breathe out while lifting the dumbbells and breathe in while returning to starting position. Biceps Chin-Up - Supination-Grip Secondary Muscles Inside Forearms Starting Position Reach for the bar with both hands in a close grip position, palms facing backwards, arms close to being extended. Motion Pull yourself up until your chin reaches just above the bar and slowly lower yourself back down after a short pause. Tips/Caution Keep your back and upper arms still throughout. Biceps Biceps Curl (Barbell) - Standing Secondary Muscles Inside Forearms Starting Position Stand up and hold the barbell with your hands, palms facing forward in a medium-grip position. Motion Raise the barbell up towards your shoulders and slowly lower it back down after a short pause. Tips/Caution Keep your back and upper arms still throughout.
7 Thighs Squat Secondary Muscles Buttocks, Quadriceps Starting Position Place a barbell on top of your shoulders behind your neck and crouch down until your thighs are parallel to the ground. Motion Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause. Thighs Front Lunge (Barbell) Secondary Muscles Buttocks, Quadriceps Starting Position Stand up and place a barbell on top of your shoulders behind your neck. Motion Take a wide step forward so that your knee shows a 90 degree angle and slowly bring yourself back up after a short pause. Alternate feet between repetitions. Thighs Step-Up (Barbell) Secondary Muscles Buttocks, Quadriceps Starting Position Hold a barbell behind your neck on top of your shoulders and place one foot on top of a bench in front of you. Motion Push up with your leg which is on the bench to stand up and slowly bring yourself back down after a short pause. Alternate feet between repetitions. Back Deadlift (Barbell) - Stiff-Legged Secondary Muscles Hamstrings, Lower Back Starting Position Bend down to reach the barbell on the floor and grab it with both hands in a medium-grip position, arms extended, legs at shoulder width. Motion Raise your upper body until you are standing and slowly lower it back after a short pause. Tips/Caution Breathe out while raising yourself and breathe in while lowering yourself back. Thighs Half Squat - Wide-Stance Secondary Muscles Inner Thigh, Buttocks, Quadriceps Starting Position Place a barbell on top of your shoulders behind your neck and crouch down until your knees are at 135 degree angles. Motion Push up with your legs and buttocks to stand up and slowly bring yourself back down after a short pause. Thighs Leg Extension Secondary Muscles Quadriceps Starting Position Sit down on the bench and position your ankles against the foot pads. Motion Raise your feet by extending your legs and slowly lower them back down slowly after a pause.
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