Note: Add the most amount of weight you could lift for all required sets and reps. Alternate this workout with Phase 1 and perform it 4 times a week. To print a copy of the workout left click on workout and select print.
Phase 2
| Exercise | Manual-Notes (if any) | |||||||||||||
 Seated Knee Extension Sit in machine and place your shins behind the pad. Extend your legs by pushing into the pad until the legs are parallel to the ground. Return to the starting position. Trainer's comments: This is a seated exercise in HTSW but same concept. |
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 Lying Hamstring Curl 1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach. 2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable). 3) Raise lever arm by flexing at the knees past 90°. 4) Return to start position. 5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back during movement. Trainer's comments: |
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 Cable Seated Row 1) Sit in upright position with knees slightly bent and feet planted on foot rests (if applicable). 2) Start position: Grasp bar with overhand grip (palms facing down) with arms fully extended and shoulder width apart. Back should be straight in a neutral position. 3) Keep elbows close to body and pull bar towards abdominal region. Squeeze shoulder blades together as bar touches abdominal region. 4) Return to start position. Trainer's comments: |
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 Assisted Pullup 1) Position hands wider than shoulder width apart with overhand grip (palms facing forward). 2) Start position: Hang with arms fully extended and elbows facing away from body. Feet may be crossed with knees bent or stand on foot platform 3) Pull body up until bar is below chin level. 4) Return to start position. 6) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Pick a weight that allows you to fatigue at the prescribed repetitions. Trainer's comments: |
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 Close Grip DB Press 1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with palms facing forward. 3) Lower the DB’s keeping your forearms close to your body and your hands aligned at the nipple line. Trainer's comments: |
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 Dumbbell Fly 1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with the DB’s almost touching and palms facing each other (neutral grip). 3) Keeping the elbows slightly bent, lower the DB’s out and away from each other in an arcing motion with hands aligned with the nipple-line. 4) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position. 5) To end the exercise, place the DB’s on shoulders and return to the seated upright position. Trainer's comments: |
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 Dumbbell Lateral Raise 1. Stand with feet shoulder width apart or sit on bench in upright position. 2. Start position: Grasp DB’s with an underhand grip (palms facing forward). Arms should hang down at sides with elbows slightly bent. 3. Raise DB’s to side of body at shoulder height. Keep elbows only slightly bent with thumbs pointing up throughout movement. 4. Return to start position. 5. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulders stabilized by squeezing shoulder blades together throughout movement. Trainer's comments: |
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 Incline Front Raise Lie face down on a bench that is around a 50-60 degree angle. Hold dumbells in each hand with elbows slightly bent. Raise arms in straight forward out in front of your head. Return to the starting position. Trainer's comments: |
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