Weight training Day Six will be about exploring the world of weight training. This added resistance to your muscles will not only help you get stronger, but can also aid in many other areas such as weight loss and muscle endurance. Start out with weights that you know you can handle and over time start to progressively add more and challenge yourself.
A lot of people tell me “But I don’t want to get bulky!”. The idea that lifting weights makes your bigger is far from the truth. The size you are mainly depends on the quantity and quality of the food you eat. No matter what your physical goals are, don’t be afraid of the weights because they can be a very useful tool towards overall longevity of life.
Daily Workout Routines for Weight Training Day Six
I’m Trevor, the personal trainer at Morningside Recovery. I will be guiding you through workouts for weight training Day Six. It’s great to push yourself, but you should also know your limits. Safety is the most important thing when working out. Always wear closed toed shoes, eat whole/nutritious foods throughout the day, and make sure to stay hydrated! Let’s get started with weight training Day Six of fitness:
Part One: Stretching
Spend 5-10 minutes stretching before jumping into your workout. Stretching increases blood flow to your muscles, decreases your risk of injury, and improves your performance overall. Breathing will help you go further into stretches.
Sink Stretch
- Begin by standing with your back against a counter or a rack.
- Place your palms face down on the counter behind you and with straight arms slowly lean yourself down and forward.
Chest Stretch
- This can be done ideally with a lacrosse or tennis ball.
- Place the back of your hand on your lower back to expose the tissue of your chest.
- With your other hand place the ball between your chest and a wall and slowly roll the ball around the area.
Around The World
- Similar to the Pass Throughs we did the other day, grab a pvc pipe or a broom stick for this mobility exercise.
- Grab the stick with a wide enough grip so that your arms stay straight while you bring one arm up and around your head so that the stick is now behind you.
- Now with the other arm do the same thing from behind.
- Repeat that direction ten times then switch.
Part Two: Strength
Bench Press
- 5 sets of 10 -15 reps.
- Before beginning this movement always make sure you have someone to spot you.
- Sit at the end of your flat bench first. Then lie down by lowering yourself back on the bench.
- Keep your feet flat on the floor, grab the bar right outside shoulder-width, and press the bar up straight out of the uprights over your shoulders.
- In a diagonal line bring the bar down to your mid-chest while keeping your elbows at about a 75 degree angle from the torso.
- Once the bar reaches your chest immediately press the bar back up over your shoulders.
- 5 sets of 10 -15 reps.
- Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other.
- Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width.
- Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position.
- Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest ending with your arms locked out and the weight in line with your chin.
- Ideally, lowering the weights should take about twice as long as raising them. When you are done, place the dumbbells back on your thighs and then on the floor.
Cable Fly
- 3 sets of 15 -20 reps.
- Stand between two high pulley cables with single handle attachments.
- Hold left handle in left hand and right handle in right hand with an overhand grip. Stand upright in a staggered stance with arms outstretched but slightly bent so that your palms are facing forward.
- Push the cables forward and together so that your hands come together when arms are fully extended. Squeeze your chest for a moment, then slowly reverse movement back to starting position.
Part Three: Conditioning
Choose a movement that can follow the following interval format (running, stairs, bike, jump rope, etc). Do ten rounds of:
- 30 seconds of the movement at a fast pace
- One minute at a slower pace
Morningside Recovery
At Morningside Recovery, we know that recovery continues well beyond once you graduate from our facility. In addition to Weight Training Day Six of Fitness in Recovery and other fitness programs, we also offer support through rehab programs such as our alumni program and aftercare program. In these programs, you’ll continue receiving the support and guidance you need to participate in everyday life.
To learn how to get involved with these programs at Morningside Recovery, call us today at 855-631-2135.
