CHEST. movement to press the up. 4. Again without pausing at the top repeat the motion. 1. Lie on the bench and grasp the bar shoulder

Transcription

1

2 CHEST Decline Bench Press 1. Lie on the bench and grasp the bar shoulder width. 2. slowly lower the bar to the nipple line until its about 1 inch above your chest. 3. Without pausing, use a slow and controlled movement to press the up. 4. Again without pausing at the top repeat the motion. Bench Press With Chains 1. Lie on the bench and grasp the bar shoulder width. 2. Depress your shoulders before you start the movement 3. slowly lower the bar to the nipple line until its about 1 inch above your chest. 4. Without pausing, use a slow and controlled movement to press the up. 5. Focus on squeezing your biceps across your chest 01

3 CHEST Incline DB Press 1. Set the bench on an incline at about Start the rep with your elbows down and dumbells slightly outside shoulder width. 3. Press the dumbbells up and do not touch them at the top. 4. Focus on contracting your chest and bringing your biceps across your chest. Decline DB Bench 1. Set the bench on a low level decline 2. Start the rep with your elbows down and dumbells slightly outside shoulder width. 3. Press the dumbbells up and do not touch them at the top. 4. Focus on contracting your chest and bringing your biceps across your chest. 5. Key to the decline bench is maximizing your stretch at the bottom of each rep. 02

4 CHEST DB Pushups 1. Place two dumbells wider than shoulder width apart. 2. Slowly lower yourself down to that ground. 3. Once you reach a full stretch, use an explosive motion to press yourself back up to the top. 4. Repeat without any pauses during the rep. Ring Dips 1. This can be done on a pair of gymnastics rings or parallel dip bars. 2. Start with your body elevated and arms straight with your core locked. 3. Slowly lower your body keeping your core engaged until you reach the lowest point your shoulders will allow. 4. Allow a slight forward lean on the descent. 5. Use an explosive motion to press your body up. 03

5 CHEST Cable Flys 1. On a double cable machine take 2-3 steps in front of the apparatus to allow a full stretch of your chest. 2. Bring your arms together out in front of you. 3. As you do this be sure to twist your hands (pinkies towards the ceiling) to allow for a full contraction. 04

6 BACK DB ROWS 1. Start with your back straight and neck neutral 2. make sure the shoulder of the resting arm is perfectly in line with your wrist. 3. Imagine trying to touch the ceiling with your elbow as you bring the weight up towards your hit. 4. Contract at the top of the rep and fully extend your arm all the way down to the bottom. Neutral Grip Pullups 1. Start with your hands facing you on a pullup bar. 2. Pull yourself up to the top of the bar trying to focus on bringing your elbows to the back wall. 3. If you do this all the way, your chin will naturally wind up above the bar. 4. Lower yourself all the way to the bottom allowing your shoulders to fully extend before starting the next rep. 05

7 BACK 1 ARM D RING PULL DOWN 1. Start with your arms fully extended, back straight and neck neutral 2. Pull the D-Rings down as you try to make your elbow touch the back wall. 3. As you get to the bottom, squeeze as hard as you can still keeping in mind to bring your elbows back as far as you can. 4. Return to the starting position, fully stretched, and repeat Underhand Rows 1. Start under a barbell racked in a squat rack with your arms fully extended. 2. Use an explosive motion to pull your chest up to the bar. 3. Hold yourself in that contracted position for 2 seconds before lowering yourself back to the ground. 06

8 BACK Pronated Pullups 1. Start with your hands facing away from you on a pull-up bar. 2. Try to maintain a straight back, keep your core tight and pull yourself up to the bar as high as you can. 3. Return to a fully stretched position and repeat. 07

9 ARMS Incline Dumbbell Curls 1. Sit back on a bench set at an incline between degrees. 2. Extend your arms holding the dumbbells and curl the dumbbell up. 3. Be sure that your elbow and shoulder remain in a straight line relative to the bench. 4. As you curl up twist your pinkies to the sky to supinate and work your arms entire ROM. Scott Curls/Preacher Curls 1. Line yourself up on a 45 degree preacher pad so that your triceps are fully on the pad, but do not dig your armpits in to the pad. 2. Slowly lower the weight until your arms have a full stretch and without pausing curl them back to the top. 3. Curl just until your arm is about to reach 45 degrees with the floor and then lower right away. 4. No rocking, swaying or momentum. 08

10 ARMS Seated Tricep Extensions 1. Start in a seated position, elbows in, arms over your head with the bar as low as it can go. 2. Keep your dlbows completely still while you press the bar over your head bringing it as close to 90 degrees as you can. 3. Without pausing, bring the bar back down to the bottom behind your head and repeat the rep. DB Kickbacks 1. Use a bench to prop up your chest to prevent any rocking or swaying. 2. Contract your triceps to bring the dumbbells towards the back wall until they are parallel to the floor. 3. Contract and hold for 2-3 seconds, lower the weights back to the starting position and repeat. 09

11 Shoulders L Lateral Raise 1. Curl a dumbbell up halfway and then extend your elbows out to the side to create an L shape. 2. Extend your arms straight out to the side of you. 3. Slowly lower the weight and repeat. Upright Row 1. Start holding the dumbbells together in front of you. 2. Leading with your wrists, pull the dumbbells straight up as high as you can go. 3. Lower back down to the starting position. 10

12 Shoulders Seated Dumbbell Snatch 1. In a seated position start with a dumbbell between your legs. 2. Pull the dumbbell up and towards the top of the rep extend your arm so that the dumbbell winds up above your head. Dumbbell Front Raises 1. Start with the dumbbells at your sides, palms facing each other. 2. Raise the dumbbells as you twist your palms inward. 3. Lower the dumbbells until right before they reach your side, then bring them back to the top. 4. Try your best not to let the dumbbells get perfectly in line with your body as they come down to the side. 11

13 Shoulders Bent Over DB Lateral Raise 1. With the dumbbells at your sides, bend at the hip so that your back is parallel with the floor. 2. Keeping your arms straight raise the dumbbells up to the sides and twisting your arms down (pinkies to the ceiling) as you reach the top. Lean Away Lateral Raise 1. Find a stable platform and use it to hold on to while you lean to the side as far as you can support yourself. 2. From this position do a normal side lateral raise motion. 3. the lean in your body allows you to keep extra tension in the shoulder throughout the entire range of motion. up. 12

14 LEGS Barbell Hip Thrusts 1. Place a barbell in your lap as you lay flat with your shoulder blades resting on the bench. 2. With your knees straight, lower the weight to the ground while keeping your entire foot flat. 3. Thrust the barbell up by contracting your glutes, hold the contraction for 2 seconds then lower it again. Exercise Ball Leg Curls 1. Start with your feet resting on an exercise ball, laying flat on the floor with your arms to the side for balance. 2. lift your hips up then roll the ball towards your butt with your feet, keeping them in contact with the ball at all times. 3. Slowly move the ball back out to the starting position and repeat the motion. 13

15 LEGS Lying Leg Curl 1. Start the exercise laying face down on the lying curl machine and LIFTING YOUR CHEST OFF THE PAD. 2. Keep your head straight, and chest off the mat as you curl your legs up. 3. Contract your glutes at the top of the rep and slowly lower the weight back down to repeat. Conventional Deadlift 1. Walk to the bar, Stand with your mid-foot under the bar. 2. Grab the bar, bend your knees and drop into position by bending your knees. 3. Lift your chest and straighten your back. 4. As you pull, stand up with the weight and slowly lower it back down to the floor. 14

16 BACK Snatch Grip Deadlift 1. Start with a deadlift stance, feet shoulder width apart and your hands gripping the bar as wide as you can. 2. Bend your knees to drop into position and stand up tall, lift your chest, and straighten your back. 3. Slowly lower the weight back down to the floor and repeat. Sumo Deadlift 1. Start with a deadlift stance, feet outside shoulder width apart and your hands gripping the bar inside your legs. 2. Bend your knees to drop into position and stand up tall, lift your chest, and straighten your back. 3. Slowly lower the weight back down to the floor and repeat. 15

17 CHEST Single Leg Press 1. Place one foot directly in the middle of the leg press. 2. Un-rack the press, while keeping your foot completely flat against the pad. 3. Bring the press as far down as your leg will allow and immediately press back up without a pause at the bottom. Leg Extensions 1. Start seated straight up (try to keep your chest up and your back off the pad) 2. Imagine squeezing a bottle between your legs and curl the pad straight up until your leg is parallel to the floor. 3. Stay in this position contracting your quads then slowly lower back to the starting position. 16

18 LEGS Front Squat 1. Balance the bar on your shoulder blades and cross your arms over each other to secure it across. 2. With your feet a little closer than shoulder width apart squat down as you keep your elbows as high as you can to support the bar. 3. Lower yourself as far as you can and push yourself back up to start the next rep. Back Squat 1. Balance the bar on the back of your shoulder blades 2. With your feet a little outside shoulder width apart squat down as low as you can go without opening your knees. 3. Lower yourself as far as you can and push yourself back up to start the next rep. 17