The Sole E95 Elliptical is one of my favorite cardio machines on top of rowing machine and recumbent bikes, and today I am going to start incorporating it into my training. I am going to start off with a warm up on the e95 for about five to ten minutes, to get my body fully warmed up before I train with heavy weights.
Well to start with, I will perform around four sets of dumbbell shoulder presses – seated. I will do all exercises slow and controlled, with perfect form. Next I am going to be moving on to side lateral raises with dumbbells. I will do 3 sets of 8 to 10 slowly with good form, and i will go only to shoulder height and back down to my waist.
Rear Lateral Raises
Then I will start in doing some rear lateral raises, for my rear deltoids. I will do these on a inclined bench facing downwards with my chest on the bench, and then raise the dumbbells laterally up level to my shoulders. I will then move on to the front cable raises I will do about four sets of these and then finish off with drop sets. This will ensure I get a full pump to my shoulders.
Now it’s time, to work on my legs. Sometimes I do a warm up with the Sole E95 Elliptical. I will start off during the warm up set of squats, using the free weight bar, or Olympic bar, using no weight. Then I will perform four sets of squats using heavyweight on the Olympic bar. For these, I will use a belt to support my back. This will make sure I do not harm my lower back in any way. These are especially good for packing on lots of muscle mass.
Then it’s time for the leg press. These are like squats in some way, but are performed on our leg press machine. They are great for building up size, strength and power. they are also a bit safer and squats and you can really drive through with your legs.
Leg Press Machine Extensions
And lastly for quads, I am going to do leg extensions on our leg extension machine. These are great for finishing off on quads because you get a real good pump. I really like these ones, because the isolate the quads especially good when you are finishing off on them.
Hamstrings are an exercise I don’t really like doing, but they just have to be done and I can’t leave them out. I will do my hamstrings on the, hamstring curl machine. I only do about four sets of these with one warm up set, and then I’m done.
I will do raises on the machine and I will do about four sets of 10 reps. By this time I am really fatigued, and am about ready to stretch. I will stretch for around 10 minutes to make sure I am not going to be aching the next day.
Warm Down With The Sole E95 Elliptical
This is important so that your body can cool down slowly, rather than to quickly. It is more important than a lot of people might imagine and is important so that you do not injure yourself. It is just as important as stretching and can be done in as little as 10 minutes. I like to warm down, or cool down for about 10 min on an elliptical trainer called the Sole E95 Elliptical.