FM 11 Upper body

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1

Smith Machine Incline Bench Press

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

12 Reps

12 Reps

12 Reps

Place an incline bench underneath the smith machine. Place the barbell at a height that you can reach when lying down and your arms are almost fully extended. Once the weight you need is selected, lie down on the incline bench and make sure your upper chest is aligned with the barbell. Using a pronated grip (palms facing forward) that is wider than shoulder width, unlock the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your upper chest. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up. Repeat the movement for the prescribed amount of repetitions. When you are done, place the bar back in the rack. Caution: If you are new at this exercise, it is advised that you use a spotter as this exercise can be a bit challenging. If no spotter is available, then be conservative with the amount of weight used.

Rep information

3 sets of 12 reps. If you can complete 3 reps on last set you must increase the weight next session.

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3

Dumbbell Shoulder Press

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

12 Reps

12 Reps

12 Reps

While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs. Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position. Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position. Now, exhale and push the dumbbells upward until they touch at the top. Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling. Repeat for the recommended amount of repetitions. Variations: You can perform the exercise standing or sitting on a regular flat bench. For people with lower back problems, the version described is the recommended one. You can also perform the exercise as Arnold Schwarzenegger used to do it, which is to start holding the dumbbells with a supinated grip (palms facing you) in front of your shoulders and then, as you start pushing up, you align the dumbbells in the starting position described on step 3 by rotating your wrists and touch the dumbbells at the top. As you come down, then you would go back to the starting position by rotating the wrist throughout the lowering portion until the palms of your hands are facing you. This variation is called the Arnold Press. However, it is not recommended if you have rotator cuff problems.

Rep information

3 sets of 12 reps. If you can complete 3 reps on last set you must increase the weight next session.

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5

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

Follow instructions below.

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7

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

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Rep information

Follow instructions below.

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9

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Follow instructions below.

10 Reps

10 Reps

10 Reps

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11

Warm up sets =

0 Warm up sets

Working sets = 

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Rep information

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2

Push Up Wide

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

12 Reps

12 Reps

12 Reps

With your hands wide apart, support your body on your toes and hands in a plank position. Your elbows should be extended and your body straight. Do not allow your hips to sag. This will be your starting position. To begin, allow the elbows to flex, lowering your chest to the floor as you inhale. Using your pectoral muscles, press your upper body back up to the starting position by extending the elbows. Exhale as you perform this step. After pausing at the contracted position, repeat the movement for the prescribed amount of repetitions.

Rep information

3 sets of 12 reps. If you can complete 3 reps on last set you must increase the weight next session.

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4

Tricep Dumbbell Kickback

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

Rep information

3 sets of 15 reps. Squeeze at the bottom of each rep.

15 Reps

15 Reps

15 Reps

Start with a dumbbell in each hand and your palms facing your torso. Keep your back straight with a slight bend in the knees and bend forward at the waist. Your torso should be almost parallel to the floor. Make sure to keep your head up. Your upper arms should be close to your torso and parallel to the floor. Your forearms should be pointed towards the floor as you hold the weights. There should be a 90-degree angle formed between your forearm and upper arm. This is your starting position. Now, while keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Focus on moving the forearm. After a brief pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position. Repeat the movement for the prescribed amount of repetitions. Variations: This exercise can be executed also one arm at a time much like the one arm rows are performed. Also, if you like the one arm variety, you can use a low pulley handle instead of a dumbbell for better peak contraction. In this case, the palms should be facing up (supinated grip) as opposed to the torso (neutral grip).

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6

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

Rep information

3 sets of 12 reps. If you can complete 3 reps on last set you must increase the weight next session.

12 Reps

12 Reps

12 Reps

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8

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

25 Reps

25 Reps

25 Reps

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Rep information

Follow instructions below.

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10

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

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12

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

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