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Body for Life - Day 1 and 5 of 6 Part of the Body for Life Workout program. This workout has never been performed.

Description

Exercises recommended in the Body for Life program. Days 1,3,5 - Strength Days 2,4,6 - Cardio Day 7 - Rest Remember to rest 1 min after the first four sets of each exercise, then 0 after the 5th set (while switching to different exercise but same body part) and then 2 mins after each body part.

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Exercise Routine

	Lat Pulldowns - Close-Grip Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold...Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until it is even with your upper chest. Return slowly to starting position. Do not swing or lean back! Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 12 reps
	Dips - Machine If you can't perform regular dips with your bodyweight, you can use a dip machine. Follow the...If you can't perform regular dips with your bodyweight, you can use a dip machine. Follow the directions on the machine that you use. Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 12 reps Set 2 - 10 reps Set 3 - 8 reps Set 4 - 6 reps Set 5 - 12 reps
	Tricep Pushdowns - Straight Bar Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should...Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet shoulder width apart and bend your knees slightly. Keep your elbows locked in close to your body and your wrists straight. Keep your WHOLE body steady, push the bar down as far as possible towards your legs, locking your arms and feeling the triceps full contract. Keep the upper arms close to the body. Return to the starting position using the same motion. Never move your elbows or torso! Stay standing straight up. Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 12 reps
	Preacher Curl - Machine Just like normal Preacher Curls but on a machine. Follow the exact directions that are on the...Just like normal Preacher Curls but on a machine. Follow the exact directions that are on the machine that you choose. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 12 reps Set 2 - 10 reps Set 3 - 8 reps Set 4 - 6 reps Set 5 - 12 reps
	Bench Press - Machine Every machine is slightly different but make sure that the seat height is at a level so that the ...Every machine is slightly different but make sure that the seat height is at a level so that the handles are in line with the lower part of your chest. Keep the movement slow, about 1.5 to 2 seconds in each direction. On the way down do not let the weight stack touch, but stop just before and then go into the next repetition. Do not lock your elbows on the way out. Pick a weight that challenges you but that you can keep perfect technique throughout. Exercise description by Hugo Saner. (less) Routine: Set 1 - 12 reps Set 2 - 10 reps Set 3 - 8 reps Set 4 - 6 reps Set 5 - 12 reps
You need a Flash plugin to view this player	Bench Press - Barbell, Inclined Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the...Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold the bar over your upper chest with your arms straight. Slowly lower the bar and make slight contact with your upper chest area. Drive the weight straight up over your chest until your elbows are locked, or close to it. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 12 reps
	Shoulder Press - Machine These machines can vary but make sure that the seat height is low enough so that when you sit in ...These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase it later, and push up until your arms are nearly straight. Do not lock your elbows out on this exercise. On the way down only go as far as when your elbows are level with your shoulders. Keep the movement slow and controlled. Exercise description by Hugo Saner. (less) Routine: Set 1 - 12 reps Set 2 - 10 reps Set 3 - 8 reps Set 4 - 6 reps Set 5 - 12 reps
	Side Lateral Raise - Seated Works the side delts. Sit at the end of a flat bench with your feet firmly on the floor. Hold...Works the side delts. Sit at the end of a flat bench with your feet firmly on the floor. Hold dumbbells with your palms facing in and your arms straight down at your sides. Raise dumbbells in a semicircular motion a little above shoulder height. Slowly lower to the starting position using the same path. Do not swing! Keep your arms straight. Can also be done standing. Exercise image and description by Bodybuilding.com (less) Routine: Set 1 - 12 reps
You need a Flash plugin to view this player	Concentration Curl Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp ...Sit on the end of a flat bench. Spread your legs apart into a V and lean forward slightly. Grasp the dumbbell in one hand with your palm facing upward. Rest your elbow on the inside of your thigh and let the dumbbell hang. Rest your other hand on the top of your other thigh for support. Slowly curl the weight up while keeping the torso, upper arm and elbow still. As you lift, twist your wrist so that your little finger turns towards your body. Squeeze the muscle at the top and then slowly lower the weight. Exercise description by Bodybuilding.com (less) Routine: Set 1 - 12 reps
	Lat Pulldowns - Wide-Grip Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it...Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that throughout the exercise. Your elbows should make an arc shape to the side of your body on the way down and on the way up. Squeeze your elbows into your body at the lowest part of the movement and the bar should be on or close to the very upper portion of your chest. The only movement should come from your arms. Exercise description by Hugo Saner. (less) Routine: Set 1 - 12 reps Set 2 - 10 reps Set 3 - 8 reps Set 4 - 6 reps Set 5 - 12 reps

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