Steve's Tum Exercises

Comments

This is my record of what I think I have been taught to do.It allows me to keep a record and Kev to check and correct.
Others feel free to comment yourselves.
What I actually achieve is recorded in my running blog as this is mainly cross training for my marathon running preparation.

Diet

You need to adjust your diet with this level of training.

Try and eat more protein each day. If you can't go for a protein shake, then try eating a can of tuna a day, along with other high protein foods like egg whites and cottage cheese.

Thanks Kev Schwarzenneger

Shoulder Development

1. Deltoid Muscle - bar lift
Use 25kg bar and with feet solid on the floor, 10-14" apart, squat and lift bar up under chin in one smooth movement. Then lift bar above head with arms reasonably far apart and not locking the arms straight at the top.
25kg x 8 35kg x 8 40kg - belt only!
'cheat' (+) one leg back and bob up
'cheat' (-) don't lean back or bow back

2. Lateral Raises
Sat on bench, lift both 5kg olympic dumbell from sides, up and out with arms slightly bent. 1 min rest between sets of reps
5kg each hand x 8 5kg +1.25kg plates x 2 each hand x 8

Back Development

1. MultiGym - Pull Down
Sit on the bench facing the weights. Pull the wide bar down in front of you to (below) the nipple level. (if tricky lean back)
20lb x 8 30lb x 8 40lb x 8

2. MultiGym - Rowing
Sit on the floor, legs slightly bent but not used in the reps except at start. Pull the short bar to the base of the sternum (leaning slightly back). (a bar with vertical hand grips would be best)
60lb x 8 80lb x 8 90lb x ?