Click here to print  
Foundation Program, Gym Exercises, Building Phase
 
 
Weeks 5 - 8
- Perform 1 set of 10 reps for each exercise.
- Quickly move from one exercise to the next, wait 30
   to 60 seconds between exercise sets.
 
Muscle Group Exercise

Select Your Own Exercises:
You can replace any of the exercises with an exercise within the same muscle group.

For Example:
For Muscle Group - Quadriceps. The listed exercise is Leg Extensions. You can select any exercise, like the Squat, which is listed in the Quadriceps Muscle Group.
  1) Quadriceps Leg Press
  2) Chest Dumbbell Fly
  3) Hamstrings Lunges
  4) Back Seated Cable Row
  5) Calves Stair Calf Raise
  6) Shoulders Dumbbell Shoulder Press
  7) Abdominal Exercise Ball Crunch
  8) Biceps E-Z Bar Curl
  9) Lower Back

Swim
10) Triceps Triceps Push Down
 
1) Quadriceps
Leg Press
 
Start Midpoint
  • Place your hips deep into the seat of the leg-press machine, and keep your back pressed against the back pad. You may prefer to hold the backside of the pad, which enables you to keep your shoulders back or you can grab hold of the handles towards the seat of the machine.
  • In a controlled manner, lower the weight only to the point just before your hips and pelvis begin to curl up or where the top of your thighs begin to slightly touch your abdominals.
  • Push the platform back up to the starting position, stopping just short of locking out your knees. Try to keep your knees in line over your toes with each and every repetition.
 
2) Chest
Dumbbell Flyes
 
Start Midpoint
  • Grasp a dumbbell in each hand. Lie on a flat bench with your arms extended over your chest. The dumbbells should be facing each other.
  • Lower the dumbbells in an arcing motion.
  • Pause at the bottom, and return to the starting position.
  • Keep your back flat on the bench.
  • Keep the dumbbells in line with your mid chest throughout the movement.
 
3) Hamstrings
Lunge
 
Start Midpoint
  • Stand with feet shoulder width apart, placing your hands on your hips.
  • Take an exaggerated step forward, lowering yourself until your rear knee is near the floor, but do not hit your knee on the floor.
  • Keep your body facing straight forward keeping your hips in a centered position.
  • Pause. Now push off from your front foot (mainly the heel of that foot) and return to your starting position. Alternate legs
  • To increase resistance, you may hold dumbbells, allowing your arms to hang straight toward the ground.
 
4) Back
Seated Cable Row
 
Start Midpoint
  • Grab a hold of the handles. Sit with your knees slightly bent.
  • Pull the handles up to side of your body, maintaining a flat back position.
  • Pause with your elbows to your side, then slowly return to the starting position.
 
5) Calves
Stair Calf Raise
 
Start Midpoint
  • Stand on a stair or crate.
  • Lower your heels to the lowest possible position.
  • Slowly raise up on your toes as high as you can go. Hold for a moment and return to the starting position.
  • Do not "swing" the weight up using momentum! Repeat.


  • To add more weight, you can perform the exercise with one calf at a time, or hold a dumbbell in the hand that is not stabilizing your body.
 
6) Shoulders
Dumbbell Shoulder Press
 
Start Midpoint
  • Start in a seated or standing position. Grasp a dumbbell in each hand, and bring them to shoulder height. Keep your elbows out completely to your sides, with your palms facing forward.
  • Slowly press the dumbbells up, so they meet above the top of your head, just short of lockout position. This is so you don't put undue stress on your elbows.
  • Slowly lower the dumbbells, keeping the weights balanced over your elbows. Stop when your elbows are parallel with your shoulder joints.
  • Be sure to perform this exercise on a bench with back support so you can maintain proper spinal alignment while pressing the dumbbells overhead. Don't let the weights sway back and forth. Keep them in line with your body.

    Note: This exercise can also be performed with resistance bands instead of dumbbells.
 
7) Abdominals
Exercise Ball Crunch
 
Start Midpoint
  • Lean back on a exercise ball, making sure it is in the small of your back. Bend your knees at a 90-degree angle, firmly plant your feet on the ground for balance, and clasp your hands behind your head.
  • Contract your abdominal muscles to lift your shoulders and upper back off the ball. Squeeze for a count of two and then slowly lower back to your starting position. Repeat.
  • Focus on using only your abdominal muscles. Do not bend your arms forward to lift your shoulders. Be sure your low back is pushed flat against the ball throughout the exercise.
 
8) Biceps
E-Z Bar Curl
 
Start Midpoint
  • Stand with your back straight, your feet shoulder width apart, your arms at your sides, griping the E-Z Bar slightly less than shoulder width.
  • Raise the E-Z Bar by flexing your arms towards your shoulders.
  • Slowly lower the weight under control until your arms are extended.
  • Avoid swinging the weight.
  • Keep your torso upright.
 
9) Lower Back
Swim
 
Start Midpoint
  • Lie on your abs. Your arms should be fully extended overhead and your legs extended straight behind.
  • Raise one arm and your opposite leg at the same time, pause, and slowly lower to the starting position. Repeat with your opposite arm and leg
 
10) Triceps
Triceps Push Down
 
Start Midpoint
  • Stand facing a cable machine with your knees slightly bent, and your feet shoulder width apart. Grab the bar attached to the cable machine with a shoulder width grip. Your elbows should be at your sides.
  • Hold the bar so your elbows are flexed at a 90-degree angle, and push down until your elbows are fully extended.
  • Pause, and slowly return to the starting position.
  • Be sure to keep a full upright position, and do not lean forward. Do not lock your knees. This exercise should not cause elbow pain.