Home Gym Workout B is part II of the plan for building muscle and getting lean. The home gym work-out consists of two sessions, A and B. Alternate between the two workouts 3 days per week. For Example, workout A on Monday and Friday and workout B on Wednesday. The following week you'll perform workout B on Monday and Friday. Perform each workout as a circuit, resting only as needed between exercises. Complete all six exercises, rest briefly, then repeat two more times.
Equipment
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Torque F7 (Functional Trainer)
Muscle Groups
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Abs & Core
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Back
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Legs
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Shoulders
Purposes
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Strengthens upper body.
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Strengthens torso and hips.
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Increases shoulder stabilization.
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Strengthens back of thighs.
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Sets
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Reps
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Distance
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Duration
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10
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Tempo
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Intensity (% of Max)
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Weight Load
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Rest Period
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Fast
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Description
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Set doors narrow, adjust swivel pulleys to approximetely knee level and set resistance.
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Kneeling away from machine, place squat harness over head and attach ends to each swivel pulley.
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Lean forward onto hands and feet in a crouching position.
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Crawl forward two or three steps, stop and crawl backwards to starting position
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Repeat crawl starting with the opposite body side from the previous repetition.
ProTip
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Keep your shoulders down (unshrug) and your neck long.
Mistakes
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Rounding the back.
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Elevating the shoulders toward the ears (shrugging).