Matt Furey Cables Course
ed
how would you rate it??? thanks in advanced...
Ed
chest_e...@comcast.net
money. Just do 2 exercises per muscle group, and 2 sets each. For the 1
st day, do your shoulders, and arms. Day 2 is back and chest. Day 3 is
legs and abs. Then repeat the 3 days, and take a day off, if you want.
If you need help with the exercises, I can give you plenty to choose
from, more than you will ever need.
ed lira
Let me close with a word to the people of the state of Texas. We have known each other the longest, and you started me on this journey. On the open plains of Texas, I first learned the character of our country: sturdy and honest, and as hopeful as the break of day. I will always be grateful to the good people of my state. And whatever the road that lies ahead, that road will take me home.
President George W. Bush
chest_e...@comcast.net
that you pick. Do a split routine, such as:
Day 1: Shoulders, and arms.
Day 2: Back and abs
Day 3: legs
Repeat the 3 days, and then take a day of rest. The workouts should
last 30 - 60 minutes.
Start with a resistance that you can do about 8 times, and work up to
15 reps, then add a strand. If you have an expander such as the
Sampson, which has large increases in resistance, then start with 5
reps, and work up to 20 before adding a strand.
List of exercises:
Biceps:
1) Curl: Stand with one foot thru one expander handle. Foot on ground,
and pointed forward, as just normally standing. Take the same side
hand, and with the palm face up, pull the expander up to shoulder
level, starting with a straight arm, and ending with a bent arm. Repeat
on other side.
2) Reverse Curl: same as #1, but with the palm face down.
3) Do the Curl or reverse curl, but with your leg up on a chair, bed,
or other object.
4) Anchor securely, one handle above your head, and do the curl, or
reverse curl. What I like to use as an anchor, is a rope, attached
around a column, or other structural object. Be sure that the rope is
secure, and then attach the expander handle to it.
Triceps:
1) Archer:
Hold the expander like a bow and arrow. The straight arm just stays
straight out in front, while the other arm is pulled back, like
shooting a bow and arrow.
2) Arms back inside:
Hold the expander behind your back, cables close to the neck, arms
bent, knuckles pointing backwards. Expander is between your body and
your arms. Push out.
3) Right and Left Military press front: from the product instructions
link on:
http://www.lifelineusa.com/products.cfm?cd...=4&productid=16
There are also other exercises here.
4) One-Arm Cable Overhead Presses (Standard)
For a description of a right-handed motion, hold the left hand knuckles
pressed against the left buttex in a position so that the anchoring
cable handle is with the cables riding over the back of the hand and
arm. This is your braced "anchor" from which the cable is pulled
diagonally across your back where your right hand holds the other
handle for the actual press. The right hand holds the other handle,
and palm, and elbow are up. Push the right hand up to a full extension.
5) Try the One-Arm Cable Overhead Presses from:
http://flashpages.prodigy.net/lreid/cable%20article.htm
6) Back and Front Presses from
http://flashpages.prodigy.net/lreid/cable%20article.htm
Shoulders:
The below exercises from the above web page:
1) Front Pulls and variations
2) Cable Laterals and variations
3) Hold one handle with the hand close to one thigh, and the palm
facing inward. With the other hand, palm facing down, and straight out
in front of you, and both arms straight, pull up diagonally upward,
until it goes as far as you can reach. Repeat on opposite side.
4) Overhead pulldown: Do the front pull as above, but start with the
hands overhead, and as you pull the expander out, also go down to the
starting position of the front pull.
Back:
1) Lower back:
Stand on both expander handles, with feet pointing to your front. Bend
down, with your back straight, and your shoulders slightly in front of
your knees, lift up on the cables.
2)Back pull up, leg extended:
Put one handle of the expander under a foot, and place the foot about
18" off to your side. Grab the other handle as if doing a reverse
curl.
Pull up until your hand is at or slightly above waist level. Hold that
position, and squeeze your shoulder blades together as close as
possible.
3) Out front reversed 90:
Arms straight out in front of you, knuckles up. Keeping arms straight
and knuckles up pull expander out to your sides.
4) Lateral pulldown, in behind:
Lateral pull down behind back.
Standing, hold the expander with knuckles in, arms straight, behind
back and overhead, palms down. Keep arms straight, and push down.
For the neck, I do the neck exercises from:
http://www.angelfire.com/ny5/shenandoah/OBB/neck.html
Chest:
Chest crossing High low:
Anchor one handle of the expander SECURLEY over your head. I use the
Lifeline Jogging belt attached to a wood column, and attached to the
handle. Hold the other handle in one of your hands, knuckles facing
away from you. Keeping your arms straight, pull the expander towards
you, and down.
Chest crossing Low high.
Anchor expander at ankle level and repeat. You can anchor it with our
foot in this case.
Chest crossing even:
Same as the other two, except with the anchor at chest level.
Abs:
For the side abdomen muscles:
side bend overhead:
anchor the expander overhead. Put arms bent and directly over your
head. Bend to the side, while pulling the expander to the side. If you
have an expander which
you can double up the strands, such as Sampson, then you can do an
alternate exercise by putting your foot up on the arm of a couch, etc.
and anchoring one handle as with the curl exercises. The strands are
now at ½ length. Just hold onto a handle with a straight arm, and bend
to the side.
For the main abdomen muscles, I just to leg raises, and the bicycle
exercise from:
http://exercise.about.com/od/abs/ss/abexercises.htm
Calves:
See the calves message under this group. You can also modify this by
just anchoring the handles with your feet. I use the two Sampson
handles at my feet, and grab the cables with my hands.
For the next 5, anchor the expander at ankle level, and have
some sort of loop that you can put your leg thru for the other end. I
use the Lifeline Jogging belt.
1) front upper thigh.
As above, but back to expander. Leg starts bent, and goes to straight.
2) hamstrings:
As above, but you are facing the expander. Start with slightly bent
leg, and bend leg up and back while pulling expander.
3) Outer Thigh:
As below, but to the outside.
4) Inner Thigh:
Pull the expander to your inner side, with your straight leg.
5) Shins:
Put toes thru loop on expander, and pull up with the toes. Use extra
resistance to make up for the small amount of motion.
More lower body exercises:
1: Kick Backs: (hamstrings, and lower back)
Hold on to something for balance. Put a foot in one expander handle,
and grab the other handle with your opposite hand, knuckles facing
forward. With a straight leg, move your leg to a horizontal position
pointing back, and you lean forward. You can pull with your arm to add
more resistance if you like.
2: Inner and outer thigh muscles. Sit down. Anchor the handle under a
foot, and prestretch the cables as if starting a curl exercise. Hold in
this position, and with the leg, push either out or in.
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Shoulders: one foot angled out to side, and anchoring one handle. The
other handle is held my a straight arm on the same side. Lift up with
straight arm at the side.
Legs and biceps:
do the curl, except the hand (or 2) is the anchor, and the foot does
the moving up and down.