Even though this program is for toning your muscles in preparation for still / stalk bow hunting. Some exercises may result in injury if you do them incorrectly.
Copy and past the page or print it out and show it to a physical fitness expert and have them walk you threw the steps. Keep in mind I AM NOT a professional trainer with weights or isometrics. I am sharing my personal program with other bow-hunting friends.
With that said lets get to it.
Crouching under fallen trees, climbing steep ridges, walking with exact balance, twisting uncomfortably, holding a bow in preparation of the shot, being in an awkward shooting stance, dragging your trophy, and so on,.. you get the idea.
1) Monday,- Triceps
2) Tuesday,- Biceps
3) Wednesday,- Shoulders
4) Thursday,- Chest
5) Friday,- Legs
6) Saterday,- Back
7) Sunday,- Shoulders
The seventh day is optional. I do extra shoulders because of the amount of time I hold the bow up during practice. Plus I have the time.
Simple jumping jacks, arm circles, toe touches, crunches, jogging, fast paced walking, tread mill, push ups or any type cardio work out that gets your heart rate up a bit will be a good warm up routine.
For the exercises I do three sets of 12 for every muscle group. The weight of the dumb bells will vary from 10 pounds to 30 pounds. The rhythm I use is the important part. I call it the five to five controlled breathing plan.
EXAMPLE;
At the starting position of each exercise take one deep breath. Then exhale slowly. On the next inhale lift your weight to the count of five and end your breathing with the peek of the move. On the negative of each exercise is when you exhale on the count of five and end at the peek of you exhale.
As follows
Inhale 1,2,3,4,5 stop inhale at full lung capacity and be at the peek of the lift.
Exhale 1,2,3,4,5 stop exhale at complete empty lungs and be at end of you lift.
You will soon understand why I do one muscle group one day a week.
Instructions Preparation
Position one dumbbell overhead with both hands under inner plate (heart shaped grip).
Execution
With elbows overhead, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell overhead by extending elbows while hyper extending wrists. Return and repeat.
Instructions Preparation
Kneel over bench with arm supporting body. Grasp dumbbell. Position upper arm parallel to floor.
Execution
Extend arm until it is straight. Return and repeat. Continue with opposite arm.
Instructions Preparation
Position two dumbbells to sides, palms facing in, arms straight.
Execution
With elbows to the sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
Instructions Preparation
Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly.
Execution
Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat. Continue with opposite arm
Instructions Preparation
Grasp dumbbells in front of thighs. Bend over at hips slightly with knees bent.
Execution
With elbows slightly bent, raise upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower and repeat.
Instructions Preparation
Grasp dumbbells in both hands.
Execution
Raise one dumbbell with elbows fixed in a 10� to 30� angle throughout until upper arm is parallel to the floor. Continue with alternate arm.
Instructions Preparation
Grasp dumbbells to each side. Bend knees slightly and bend over through hips with back flat, 0� to 30� parallel to the floor.
Execution
Raise upper arms to sides until elbows are shoulder height. Maintain upper arms perpendicular to torso and a fixed elbow position (10� to 30� angle) throughout exercise. Maintain height of elbows above wrists by raising "pinkie" side up. Lower and repeat.
Instructions Preparation
Position dumbbells to each side of shoulders with elbows below wrists.
Execution
Press dumbbells until arms are extended overhead. Lower and repeat.
Instructions Preparation
Lie upper back perpendicular on bench. Flex hips slightly. Grasp one dumbbell from behind or from side with both hands under inner plate of dumbbell. Position over chest and fix elbows 15� to 30� throughout exercise.
Execution
Lower dumbbell over and beyond head until upper arm is parallel to torso. Return and repeat.
Instructions Preparation
Sit down on bench with dumbbells resting on lower thigh. Kick weights to shoulder and lie back. Position dumbbells to the sides of the upper chest with elbows under dumbbells.
Execution
Press dumbbells up with elbows to the sides until arms are extended. Lower weight to the sides of the upper chest. Repeat.
Instructions Preparation
Grasp two dumbbells. Lie supine on bench. Support dumbbells above the chest with the arms fixed in a slightly bent position. Internally rotate shoulders so elbows to the sides.
Execution
Lower dumbbells to sides until chest muscles are stretched with elbows fixed. Bring dumbbells together in a hugging motion until dumbbells are nearly together. Repeat.
Instructions Preparation
Sit down on incline bench with dumbbells resting on lower thigh. Kick weights to shoulders and lean back. Position dumbbells to the sides of the upper chest with elbows under dumbbells.
Execution
Press dumbbells up with elbows to the sides until arms are extended. Lower weight to the sides of the upper chest. Repeat.
Instructions Preparation
Stand with dumbbells grasped to sides.
Execution
Lunge forward with first leg. Land on heal then forefoot. Lower body by flexing knee and hip of front leg until knee of rear leg is almost in contact with floor. Return to original standing position by forcibly extending the hip and knee of the forward leg. Repeat by alternating lunge with opposite leg.
Instructions Preparation
Stand with dumbbells grasped to sides.
Execution
Lunge to one side with first leg. Position closest dumbbell behind thigh and opposite dumbbell to front. Land on heal then forefoot. Lower body by flexing knee and hip of lead leg, keeping knee pointed the same direction of foot. Return to original standing position by forcibly extending the hip and knee of the lead leg. Repeat by alternating lunge with opposite leg.
Instructions Preparation
Grasp dumbbell in one hand to side. Position toes and balls of feet on calf block with arches and heels extending off. Place hand on support for balance. Lift other leg to rear by bending knee.
Execution
Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat. Continue with opposite leg.
Instructions Preparation
Stand with dumbbells grasped to sides.
Execution
Descend until thighs are just past parallel to floor. Extend knees and hips until legs are straight. Return and repeat.
Instructions Preparation
Lie chest down on elevated bench. Grasp dumbbells below.
Execution
Pull dumbbells to sides until upper arm is just beyond horizontal or height of back. Return until arms are extended and shoulders are stretched forward. Repeat.
Instructions Preparation
Stand holding dumbbells to sides.
Execution
Elevate shoulders as high as possible. Lower and repeat.
Instructions Preparation
Stand with a shoulder width or narrower stance. Grasp dumbbells to sides.
Execution
With knees straight, Lower dumbbells to the top or sides of feet by bending hips. Bend waist as bar approaches feet. Lift the dumbbells by extending hips and waist until standing upright. Pull shoulders back if rounded. Repeat.
Instructions Preparation
Stand or sit with dumbbell positioned out to side of head; bent elbow, shoulder height with dumbbell above elbow.
Execution
Lower dumbbell forward by rotating shoulder. Return and repeat. Continue with opposite arm.
