Weight Training Programme
All exercises are preformed in Sets, Using Reps.
A rep is when you perform the movement once, If you do 10 Reps you have done the movement 10 times.
A Set is when you have performed a certain number of Reps, If do 10 Reps and then rest that counts as 1 set.
All of the exercises are performed in a slow and controlled manner, Taking care to keep breathing throughout.
After you performed a Set rest for around a minute and then do another Set.
Mondays
Bench Press
Main Muscles worked are the chest, the triceps and shoulders are also worked.
Use a weight you can handle safely and slowly lower the bar until it touches you chest and push up keeping a controlled pace.
Squat
Main muscles worked are the legs, Hamstrings, Quads this is also a good all round exercise as it requires most muscles and also gets you breathing hard, working the lungs
Use a weight you can handle safely place the barbell over your shoulders (you can see I use a pad to stop it bruising my shoulders) keep your feet about shoulder width apart. slowly bend your knees going no further the 90 degrees take care to keep your back straight, push back up until you legs are almost straight.
Bent over rows
Main muscles worked are the back (lats) also arms (biceps)
Again use a safe weight, keeping your back as straight as possible, Bend down and grip the barbell, raise the barbell to your shin level (this is your starting position) your back must remain straight as you slowly pull the barbell up to touch you lower chest level, then slowly lower the barbell back to the start position.
Clean & Jerk
Works the legs and shoulders but also brings in most of your other muscles, This will again get you breathing hard and work your lungs.
This is quite a explosive exercise so take care and use a safe weight. Starting with a barbell bend down keeping your back as straight as possible grip the barbell on the floor (this is your start position) explode up with the barbell stopping at your higher chest level, from this position push the barbell above your head. slowly lower the barbell back to the start position reversing the movement.
Wednesday
Shoulder work: helping to build strength to my injury.
Rotator pulls, forward and back.
Dumbbell raises
shoulder press, seated or standing.
Shoulder Press
Working the shoulder muscles, grip the handles both sides and slowly raise the weight don't quite lock out the arms and then slowly lower back to start position.
Fridays
Chins
Works the back but again uses all of you other muscles making this a great all round exercise.
I use a machine for this exercise but It can be performed on any safe overhead bar, Grip the handles using a wide overhand grip and pull yourself up until your chin is level with the bar, then slowly lower yourself back down to start position.
Leg extensions
Works the quads, using a m/c which isolates the muscle, grip handles on each side of m/c hook feet under pad and slowly extend your legs to a almost straight position and lower slowly.
Biceps and Triceps
Standing barbell curl (photos to follow)
French Press or skull bashers (photos to follow)