 The Mid-Pectorals are the muscles inside the chest. This machine will firm and increase the size of the chest.
Breathing:
Exhale as you push the weight outward away from your body. Inhale as you bring the weight backward
toward your body.
Repetitions:
Start with 50 pounds for the first week. Do 15 repetitions. Do one set (one exercise one time.) The second week use 50 pounds and do two sets of 15 repetitions. Two sets means do the exercise twice.
The third week you may go up to 70 pounds in weight. Start by doing one set of 15 repetitions with 50 pounds. The second set, add 10 pounds and do 10-to-15 repetitions. The third set, add 10 pounds, and do 10-to-15 repetitions. The fourth week you may go up to 80 pounds in weight. But start out doing one set of 15 repetitions with 50 pounds. Repeat as before. The second set add 10 pounds and do 10-to-15 repetitions. The third set, add 10 pounds
and do 10-to-15 repetitions. The fourth set, add 10 pounds and do 10-to- 15 repetitions. The sample workout card will show you how to record your repetitions and weights so that you can see your progress daily. (See below)
Rest:
Rest one or two minutes between repetitions and before going to the next exercise.
Butterfly Machine:
Lateral-Pectorals
 The Lateral-Pectorals are the muscles on the side on the chest underneath the arms. This machine firms, lifts, and increases the chest muscles.
Breathing:
Inhale when your arms are extended out and away
from your body.
Exhale as you bring your arms and the plates
together in front of your body.
Repetitions:
Start with 50 pounds for the first week. Do 15 repetitions. Do one set (one exercise one time.)
The second week use 50 pounds and do two sets of 15 repetitions. Two sets means do the exercise twice.
The third week you may go up to 70 pounds in weight. Start by doing one set of 15 repetitions with 50 pounds. The second set, add 10 pounds and do 10-to-15 repetitions. The third set, add 10 pounds, and do 10-to-15 repetitions.
The fourth week you may go up to 80 pounds in weight. But start out doing one set of 15 repetitions with 50 pounds. Repeat as before. The second set add 10 pounds and do 10-to-15 repetitions. The third set, add 10 pounds and do 10-to-15 repetitions. The fourth set, add 10 pounds and do 10-to-15 repetitions.
The sample workout card will show you how to record your repetitions and weights so that you can see your progress daily.
Rest:
Rest one or two minutes between repetitions and before moving on to the next exercise.
Crossover: Chest
 This machine works all the chest muscles. Stand in the middle half-way between the two sections of the machine. Extend the arms holding the handles of the pulleys. Keep your feet about hip-width apart, knees slightly bent. Pull the handles smoothly toward you ending in front of your body. Return to the starting position.
Repetitions:
For the first week do 1 set of 10-to- 15 repetitions with 10-pound weights. The 2nd week, do 1 set of 10-to-15 repetitions with 10 pounds. Do a 2nd set of 10-to-15 repetitions with 20-pound weights. The 3rd week, do 1 set of 11 repetitions with 10- pound weights. The 2nd set, do 1 set of 11 repetitions with 20-pound weights. For the 3rd and final set, do 11 repetitions with 30-pound weights The 4th week, repeat. Start with 1 set of 11 repetitions with 10-pound
weights. The 2nd set, do 11 repetitions with 20-pound weights. For the 3rd set, do 11 repetitions with 40-pound weights. The sample workout card will show you how to record your repetitions and weights so that you can see your progress daily. You are finished for the first day of exercise. Go take a whirlpool and relax; you have earned it. |
