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Your Industrial Fitness Workout Beachin Workout - Day 23 Virginia Chere Lucett

Abs

Side Bridge

Abs

Torso Twist

1 - Lie on one side propped up on one elbow with your legs straight out on top of one another. 2 - Raise your body off the floor, resting on your forearm and foot. • Try to keep your body in a straight line and your elbow directly under your shoulder. • Hold, then lower yourself back to the floor and repeat. • Complete all reps on one Flat Fly to the side before switching other side.

Sets Reps

Weight

Notes

Weight

Notes

1 2 3 4 5 6

Chest

For each exercise, perform 3 sets of 12 repetitions, resting 60 seconds between sets. Use a challenging weight that allows you to complete all reps. If the weight is too easy, slightly increase it. If its too hard, slightly decrease it.

Sets Reps Weight Notes Sets Reps • Stand upright facing to the 1 - Lie on your back holding front holding a dumbbell in dumbbells up over your chest 1 1 both hands with your arms with your arms straight. 2 2 extended out in front at 2 - Lower the dumbbells out shoulder height. and away from your body and 3 3 1 - Twist your body to one down to shoulder level. side, turning your head, 3 - Raise the dumbbells back 4 4 shoulders and hips and up over your chest, keeping moving your feet. your arms straight throughout. 5 5 2 - Twist back to the opposite Equipment Sub: Plates 6 6 side, allowing your hips and feet to move. Equipmentwas Sub:generated Med Ball, using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. This PDF/printout Plate

© 2014 PumpOne, LLC Notice: This PDF was created and prepared by Virginia Chere Lucett and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.

printed 06/05/14 02:06PM Page 1 of 3


Your Industrial Fitness Workout Beachin Workout - Day 23 Virginia Chere Lucett

Sets Reps

Weight

Notes

1 2 3 4 5 6

1 - Stand upright holding dumbbells at your sides with your arms straight. 2 - Raise the dumbbells up and outward to the sides to shoulder height. • Keep your arms straight or use a slight bend at the elbows. Equipment Sub: Plates

1 - Stand upright holding the dumbbells in front of your thighs with your arms straight and palms facing back. 2 - Raise the dumbbells up in front to shoulder height, keeping your arms straight. • Lower the dumbbells back to the start position and repeat, keeping your back flat throughout. Equipment Sub: Barbell, Plates

Sets Reps

Weight

Notes

Weight

Notes

1 2 3 4 5 6

Triceps

Extension

Shoulders

1 - Bend forward at your waist with your knees slightly bent and your back flat while holding dumbbells with your arms straight and palms facing in. 2 - Lift the dumbbells up to the sides of your chest. • Lower the dumbbells back to a straight arm position, keeping your back flat throughout. Equipment Sub: Barbell, Plates Lateral Raise

Shoulders

Front Raise

Back

Bent Over Row

Sets Reps

1 2 3 4 5 6

Weight

Notes

1 - Sit on a bench holding one dumbbell in both hands overhead with your arms straight. 2 - Lower the dumbbell down behind your head, bending at the elbows. 3 - Raise the dumbbell back up overhead, extending your arms. Equipment Sub: Barbell, Plate

Sets Reps

1 2 3 4 5 6

This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/. © 2014 PumpOne, LLC Notice: This PDF was created and prepared by Virginia Chere Lucett and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.

printed 06/05/14 02:06PM Page 2 of 3


Your Industrial Fitness Workout Beachin Workout - Day 23 Virginia Chere Lucett

Legs

Lunge

Biceps

Concentration Curl

1 - Sit on a bench holding a dumbbell with your elbow resting on your inner thigh and your arm straight. 2 - Raise the dumbbell up to your shoulder, bending at the elbow. • Keep your elbow on your inner thigh throughout. • Complete all reps on one side before switching to the other side. Equipment Sub: Cable

1 2 3 4 5 6

Weight

Notes

1 - Stand upright holding dumbbells by your sides with arms straight. 2 - Take a step forward, dropping your back knee down and leaning your torso slightly forward with your weight on your front leg. 3 - Push off your front foot to return to the start position. • Complete all reps on one side before switching to the other side. Equipment Sub: Plates

Sets Reps

Weight

Notes

1 2 3 4 5 6

Legs

Stiff Leg Deadlift

Sets Reps

Notes 1 - Stand upright holding the Sets Reps Weight dumbbells at your thighs with 1 your arms straight and your 2 feet hip-width apart. 2 - Lower the dumbbells to just below your knees shifting 3 your hips back and keeping 4 your legs straight and back flat. 5 3 - Return to the upright start 6 position. Equipment Sub: Barbell, Plates This PDF/printout was generated using Industrial Fitness. Get access at http://www.industrialfitnessga.com/industrial-club/.

© 2014 PumpOne, LLC Notice: This PDF was created and prepared by Virginia Chere Lucett and sent by them to you. While the copyright to some or all of the works of authorship in this PDF are owned by PumpOne, PumpOne takes no responsibility for its contents. This PDF is protected by copyright law and you are not permitted to make copies, reproduce or electronically post this PDF.

printed 06/05/14 02:06PM Page 3 of 3


Beachin' Workout Day 23