point with control Maintain tension throughout set • 15 reps 3 sets Shoulder press Demo Set up Frontal raise or lateral • • Shoulder press15kg Deltoids Sitting on The machine adjust seat so rise with free weights • elbows are in line with shoulders. Feet flat on the floor • Strong wrist above elbow. • Abdominals working to support back • Chest high • Exercise • Raise hands upwards keeping elbow • In line with the shoulder Relaxed neck looking down slightly • 15 reps 3 sets20kg Upright row Trapezius Demo Set up Lateral pull down • • Latemas Dorsi Sitting on machine adjust chest plate • so you can reach the handle comfortable Adjust weights • Feet on floor or on pedals • Knuckles facing forwards strong wrist • Flexed abdominals • Relaxed shoulders • Exercise • Draw The shoulder blades togeU1er • before you take tension of the weight Slide The elbow back past the body • line Return under control • Try and look down slightly to relax the • neck 15 reps 3 sets15kg Pectorals deck Demo Set up Press up • Pectorals Adjust The seat so your hands on The • grips are in line with your Chest/nipples Knuckles facing forwards wrists in line • with elbow Relaxed shoulders • Abdominals flexed • High chest • Exercise • Extend at the elbow • Soft elbows at the top of the lift Them • return under control
point with control • Maintain tension throughout set 15 reps 3 sets Shoulder press15kg Shoulder press Deltoids • Demo Set up • • Sitting on The machine adjust seat so elbows are in line with shoulders. • Feet flat on the floor • Strong wrist above elbow. • Abdominals working to support back • Chest high • Exercise • Raise hands upwards keeping elbow In line with the shoulder • Relaxed neck looking down slightly Frontal raise or lateral rise with free weights 15 reps 3 sets20kg Upright row Trapezius Latemas Dorsi • Demo Set up • Sitting on machine adjust chest plate so you can reach the handle comfortable • Adjust weights • Feet on floor or on pedals • Knuckles facing forwards strong wrist • Flexed abdominals • Relaxed shoulders • Exercise • Draw The shoulder blades togeU1er before you take tension of the weight • Slide The elbow back past the body line • Return under control • Try and look down slightly to relax the neck • Lateral pull down 15 reps 3 sets15kg Pectorals deck Pectorals • Demo Set up • Adjust The seat so your hands on The grips are in line with your Chest/nipples • Knuckles facing forwards wrists in line with elbow • Relaxed shoulders • Abdominals flexed • High chest • Exercise • Extend at the elbow • Soft elbows at the top of the lift Them return under control Press up
fitness_session_plan_for_free_weights_dta.docx