Paddles Up!. Arlene Chan

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      LSD = Running a Long Slow Distance at a moderate pace.

      (left) Shoulder Press: Position dumbbells on each side of shoulders with elbows below wrists.

      (right) Shoulder Press: Exhale and press dumbbells until arms are extended over head. Inhale as you lower the dumbbells.

       Training: Phase 2

      LSD = Running a Long Slow Distance at a moderate pace.

       Training: Phase 2: Workout #1

      DB = Dumbbell

       X = Full Speed

       Training: Phase 2: Workout #2

      X = Full Speed

       Training: Phase 2: Workout #3

      DB = Dumbbell

      X = Full Speed

       Training: Phase 2: Workout #4

      X = Full Speed

       Training: Phase 2: Sample Week

      (left) Squats: With feet shoulder-width apart, hold the bar with an overhand grip as it rests on the shoulders.

      (right) Squats: Inhale, contract abs, and bend knees until the thighs are horizontal to the floor. Return to start position and exhale at the end of the movement.

       Training: Phase 3

      HxS = Hypertrophy Strength Adaptation

       Training: Phase 3: Workout #1

      DB = Dumbbell

       Tempo – 1st number in seconds for up; 2nd number is pause; 3rd number in seconds for concentric

       X = Full Speed

       Training: Phase 3: Workout #2

      X = Full Speed

       Training: Phase 3: Workout #3

      X = Full Speed

       Training: Phase 3: Workout #4

      X = Full Speed

       Training: Phase 3: Sample Week

      LSD = Running a Long Slow Distance at a moderate pace.

      One-Arm Row: With your back level to the floor and one hand on the bench for support, start with the weight down by your side.

      One-Arm Row: Exhale, lift dumbbell, and concentrate on using your back and shoulder muscles, rather than biceps.

       Training: Phase 4

      LSD = Running a Long Slow Distance at a moderate pace.

       Training: Phase 4: Workout #1

       Training: Phase 4: Workout #2

      DB = Dumbbell

       Training: Phase 4: Workout #3

       Training: Phase 4: Workout #4

       Training: Phase 4: Sample Week

      Bench Press: Use an overhand grip wider than shoulder width on the barbell. Inhale and lower the bar to the chest.

      Bench СКАЧАТЬ