1 WARM UP: The opening track is designed to warm up all the major muscles and prepare the body for the workout ahead. First we adopt the BodyPump set position of standing upright with great posture, heels under hips with the toes turned out slightly. The tummy is held in tight, the chest is proud with the shoulders down and back and knees are soft. Then we do shorted versions of each of the main exercises to follow, warning up all the major muscle groups and preparing the body for the workout ahead.
2 LEGS AND SQUATS: The first real working track targets the biggest muscle groups of quadriceps, gluteus and hamstrings with squats performed at different speeds – slow for strengthening and toning, fast for burning calories. Participants will use their heaviest weight selection for this track.
3 BACK: The focus changes from legs to the upper body and lighter weights are used as participants lie back on their bench to work the barbell up and down at chest level. This track targets the major muscles of the chest, shoulders and triceps with moves of varying range and intensity.
4 CHEST: Participants return to the standing set position for the most athletic track of the class. A selection of lifts and dead rows trains the postural muscles of the upper-mid and lower back and the cardiovascular system soars with clean and presses, where the barbell is lifted high above the head. This engages all the muscles of the upper- mid and lowers back, as well as working the gluteals and hamstrings.
5 TRICEPS: It’s time to lie back on the bench again and sculpt and tone the triceps using lighter weights. The barbell is held at chest level and lowered toward the forehead or chest by bending the arms at the elbow. Other moves may include triceps kickbacks using a single plate, triceps push-ups and tricep dips.
6 BICEPS: Similar or slightly lighter weights are used to isolate and train the biceps with a succession of lifts and curls.
7 LUNGES: Weights are optional in the lunge track, which revisits and trains multiple leg muscles by extending one leg forward ( on or off the bench ) and dropping the back knee towards the floor.
8 SHOULDERS: Barbells and single, hand- held plates are used in this track to work all areas of the deltoids in a range of different ways. Exercises can include lateral raises with plates, upright rows, rotator and overhead presses—and the ever faithful push-ups.
9 ABDOMINALS: The last working track is focused on all areas of the body’s core, relying heavily on the use of sit-ups and legs raises, with bodyweight ‘hovers’ and ‘planks’ also frequently incorporated. Single plates may be placed on the chest or lifted overhead to increase the work-load.
10 COOL DOWN: Soothing music is usually used to accompany a final sequence of stretches to complete the workout and help reduce any risk of muscle soreness or injury.
译文:
杠铃健身的十个方案
1.热身：这一环节是为了健身前活动开主要肌肉和让身体提前适应各项目而设计的。首先我们采取杠铃健身操惯用的姿势：以正确的站姿直立于地面，两脚与髋部同宽，脚趾自然伸展，收腹，挺胸，肩膀自然下垂，背部和膝关节放松。接下来我们将每个环节都简短地加以示范，来活动开主肌群，使身体先进入健身状态。
2.腿部和蹲起：第一个环节的训练目标是锻炼四头肌、臀肌和跟腱这组人体最大的肌肉群。我们采取变速蹲起的方式——慢速增加肌肉力量和身体协调性，快速则可以消耗卡路里。参与者在这一环节可以选择身体能承受的最大强度来锻炼。
3.背部：锻炼的重点从腿部转移到上半身。参与者选择较轻一些的杠铃，平躺在长凳上，在与胸平齐的水平方向提放杠铃。这一动作目的是加强胸、肩部肌肉和三头肌力量。动作要领：改变动作幅度和强度。
4.胸部：参与者换为站立姿势，进入运动性最强的环节。一组提举和划举来锻炼身体中上部和背部下方的肌肉，而且可以使心脑血管系统环境更加纯净，活动更加活跃。动作要领是杠铃要抬过头顶。这个动作不仅可以锻炼身体中上部和背部下方，而且对臀肌和跟腱也有一定的锻炼作用。
5.肱三头肌：现在让我们再躺回长凳上来塑造我们的肱三头肌，这里我们采用较轻的强度。把杠铃举过胸部上方，然后利用肘部弯曲慢慢收回到头顶或胸前。还有一些方法像，用金属盘做肱三头肌的单臂卷曲，肱三头肌俯卧撑以及双杠臂曲也有很好的效果。
6.肱二头肌：用较轻的强度来完成一组提举和卷曲，可以使肱二头肌轮廓更加明显更加有力。
7.仰卧起坐：这一环节我们可以自行选择重量，将腿向前伸（放不放在长登上都可以）让膝盖后方朝向地板，重复退步肌肉群的训练。
8.肩部：这一环节主要用杠铃和单臂手握型金属盘来锻炼三角肌。有几种方法,如侧举铁盘，直立划举，手腕回转和过顶压举——最好的要数俯卧撑了。
9.腹部：最后一个环节是全身的重点部位，动作要点是利用克服自身重力来达到锻炼腹部的目的，坐后身体直立，抬起双腿，在空中“画弧”、“停留”。也可以将单臂金属盘放在胸上，或者提起来加大动作负荷。
10.整理活动：在最后的伸展运动中，随着舒缓的音乐，我们可以缓解肌肉的压力并修复运动过程中受损的部位。