Set 1 -2 -3.
Seated machine press 1 – 25 reps/10lbs
Butterfly’s – 25 reps/10lbs
Single arm crossover flys L/R – 25 reps/cable
Standing Cable pullovers – 25 reps/cable
Single arm cross over decline flys L/R -25 reps/cable
Push ups – 25 reps/body
Seated machine press 2 – 25 reps/10lbs
This constitutes 1 set. I do three sets of 25 reps each. 10 minutes of cardio at the beginning.
Note on Push ups – right now I am not strong enough to do a real push-up. To protect my shoulder ligaments, I have modified this to 5 ‘from the knee’ push ups and 20 wall push ups. As I gain strength in my shoulders, I will move towards completing 25 military style push ups.
Care is given to insure that I complete each rep with proper form, using both positive and negative force in each rep. Also pausing at the moment of maximum exertion.
Seated Machine Press
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Seated Machine Press – Hand Position 1 – Sit using the seat back to support you, keeping your abs in tight. Grasp the handles, feet flat on the floor. Exhale and push the handles forward until your arms are extended but your elbows do not lock. Inhale and slowly return your arms back to chest level—but not completely (the weight stack should not slam, but should come close to touching).
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Butterfly Machine Press
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Butterfly Machine Press – Sit on the seat with the back fully supported by the back rest. Place the forearm of one arm on the pad at the same side. Bring this pad round as you twist your body to position the other forearm on the pad on the other side. Bring yourself back to the centre. Your upper arms should be parallel with the floor, if not, adjust the seat
When you are in position, squeeze the two pads together, in front of your chest, making sure your elbows are at an even angle to the floor. Control the movement back out towards the starting position. Performing this with the arms straight places more emphasis on the upper chest.
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Single Arm Crossover Flys
Single Arm Cable Crossover Fly – Use the cable machine, cable door equipment or resistance band wrapped on doorknob. While standing at a 90` angle, grab cable attachment. Go from a little above shoulder heigth forward and slightly down, stopping in front of you. At the peak of this movement, really flex your chect muscle for one-count. Slowly in a controlled manner, raise arm back to starting position. There should be no bending at the elbow. Make yourself use the chest muscle, not the arm or shoulder. If you feel it too much in the shoulder, turn further away.
Standing Cable Pullovers – Stand with back facing cables. Grasp cable wraps from behind. Pull to position cable attachment over chest. Fix elbows with small bend. Lower cable attachment away towards floor with elbows bent only slightly. Lower until shoulders are fully flexed or upper arms are in-line with upper torso. Keep arms stiff, use chest muscles. Raise cable back behind head, keeping arms stiff to starting position. I alternate one side of the head to the other as I repeat.
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- Single arm cross over decline cable flys 1
Single arm cross over decline cable flys 2
Single arm cross over decline cable flys – first left, then right- Feet shoulder width apart. Stand sideways to cables, using lower cable. arm straight, slight bend at elbow. Keep arm stiff & thumb up. Pull the weight up in a semi-circle motion until your hands almost meet in the middle. Squeeze the chest muscles, then slowly lower back to the starting position.
Push ups – Keep your body straight from head to toe without sagging in the middle or arching your back. Look straight ahead instead of looking down at floor. Inhale as you go down, exhale as you come up.
Great for the upper body; chest, arms, shoulders and very good for improving total body fitness. If push-ups on floor seem difficult, lean against a table or counter at 45° initially. Build strength gradually to move down to stairs and then to floor as strength increases.
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Seated Machine Press – Hand Position 2 – Sit using the seat back to support you, keeping your abs in tight. Grasp the handles, feet flat on the floor. Exhale and push the handles forward until your arms are extended but your elbows do not lock. Inhale and slowly return your arms back to chest level—but not completely (the weight stack should not slam, but should come close to touching).`
Single Arm Crossover Flys
- Single arm cross over decline cable flys 1
Single arm cross over decline cable flys 2
