My TOD consists of a Chest/Back Workout (below) and a 1 hour 15min run. Enjoy.
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Chest/Back
| Exercise | Manual-Notes (if any) | |||||||||||||||||||
 Barbell Bench Press 1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor. 2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor. 3) Start position: Lift bar off rack with bar directly over head. Lower bar to your mid chest area. Press bar up to starting position. Trainer's comments: |
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 Barbell Incline Chest Press 1) Lie back onto incline bench (45° or less) with feet flat on floor. 2) Position hands on bar wider than shoulder width or lower the unloaded bar to upper chest (where collar bone and sternum joins) and position grip to where forearms are perpendicular to the floor. 3) Start position: Lift bar off rack with bar directly over head. 4) Lower bar to upper chest (where collarbone and sternum joins) 5) Press bar up to starting position. Trainer's comments: |
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 Dumbbell Fly 1) Sit in an upright position on a flat bench with a DB in each hand. (You may rest each DB on the corresponding thigh.) 2) Start position: Lie onto your back and bring the DB’s to your shoulders. Press the DB’s up directly above the chest with the DB’s almost touching and palms facing each other (neutral grip). 3) Keeping the elbows slightly bent, lower the DB’s out and away from each other in an arcing motion with hands aligned with the nipple-line. 4) Let your upper arm go parallel to slightly past parallel to the ground before returning to the start position. 5) To end the exercise, place the DB’s on shoulders and return to the seated upright position. Trainer's comments: |
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 Dumbbell Pullover Lie on your back on a flat bench forming a table top with your body. Place dumbbell on chest with handle perpendicular to chest. Grasp DB as shown. Start position: Extend elbows and raise DB even with the eye-line. With elbows slightly bent, lower DB back even to slightly below head level. Return to start position. Remember to keep both feet flat on the floor at all times and keep the lower back in a neutral position. Hyperextension or arching of the back may cause injury. Never lock out elbows. If maintaining stability is difficult, lower hips below parallel until stability is established. Trainer's comments: |
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 Dumbbell Bent Over Row 1) Stand with feet hip width and knees slightly bent. 2) Start position: Bend at hips with back straight and knees bent . Take one hand and place on stationary object that is approximately waist height to support upper body. Hold DB in other hand with a neutral grip and let arm hang straight down (perpendicular to floor). 3) Keeping elbows close to body, pull DB up to body and squeeze shoulder blades together at top of movement. 4) Return to start position. 5) Remember to keep back and head straight - hyperextension, flexion, or trunk rotation may cause injury. Trainer's comments: |
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 Chop Start Position: Hold medicine ball with your arms extended overhead. In one continuous motion bring the ball down in front of you like you are chopping wood. You will have to bend at your knees to complete this. Return to starting position and repeat. Trainer's comments: |
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 Barbell Deadlift 1. Start Position: Assume a shoulder width stance, knees inside arms. Feet flat on floor. 2. Position shoulders slightly over bar and grab bar. Begin pull by extending the knees. 3. Keep angle of your back constant and lift bar straight up. Keep bar close to the body and keep shoulders directly over the bar. 4. Return to starting position. Trainer's comments: |
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