FM 19, 2 day split
Take between 45-60 seconds rest between sets and 2 minutes between exercises. Rest time on squats can be a little more.
1
Smith Machine Squat
Warm up sets =
2 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
To begin, first set the bar on the height that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side (palms facing forward), unlock it and lift it off the rack by first pushing with your legs and at the same time straightening your torso. Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times and also maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the medium stance which targets overall development; however you can choose any of the three stances discussed in the foot stances section). Begin to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing undue stress on the knee and the exercise has been performed incorrectly. Begin to raise the bar as you exhale by pushing the floor with the heel of your foot as you straighten the legs again and go back to the starting position. Repeat for the recommended amount of repetitions. Caution: This is not an exercise to be taken lightly. If you have back issues, substitute it with leg presses instead. If you have a healthy back, ensure perfect form and never slouch the back forward as this can cause back injury. Be cautious as well with the weight used; in case of doubt, use less weight rather than more. The squat is a very safe exercise but only if performed properly. Variations: As previously mentioned, there are various stances that can be used depending on what you want to emphasize. You can also place a small block under the heels to improve balance. Same as the Barbell Squat but with a Smith Machine.
Rep information
2
Leg Extensions
Warm up sets =
1 Warm up set
Working sets =
4 Working sets
25 Reps
25 Reps
25 Reps
25 Reps
For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle. Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. Repeat for the recommended amount of times. Variations: As mentioned at in the foot positioning section, you can use various foot positions in order to maximize stimulation of certain thigh areas. Also, you can perform the movement unilaterally (one leg at a time).
Rep information
3
Standing Leg Curl
Warm up sets =
1 Warm up set
Working sets =
4 Working sets
12 Reps
12 Reps
12 Reps
12 Reps
Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad. Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position. As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions. Perform the same exercise now for the left leg.
Rep information
On this one use the Leg Extension facing the chair and curl 1 leg at a time.
4
Smith Machine Reverse Calf Raises
Warm up sets =
1 Warm up set
Working sets =
1 Working set
Rep information
50 reps
Adjust the barbell on the smith machine to fit your height and align a raised platform right under the bar. Stand on the platform with the heels of your feet secured on top of it with the balls of your feet extending off it. Position your toes facing forward with a shoulder width stance. Now, place your shoulders under the barbell while maintaining the foot positioning described and push the barbell up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. This will be your starting position. Tip: The barbell on your back is only for balance purposes. Raise the balls of your feet as you breathe out by extending your toes as high as possible and flexing your calf. Ensure that the knee is kept stationary at all times. There should be no bending at any time. Hold the contracted position for a second before you start to go back down. Slowly go back down to the starting position as you breathe in by lowering the balls of your feet and toes. Repeat for the recommended amount of repetitions. Variations: You can also have someone place a dumbbell in between your feet for resistance. You can also perform this exercise using a doorstep and you can use the sides of the door frame for balance. If you change the position of the platform by putting it forward or backwards, it will emphasize the higher or lower calf. Similarly, the stance you use can affect where it hits; the closer your feet are, the more the sides will be isolated, whereas the further apart your feet are, the more the front tibialis will be targeted.
5
Alternate Incline Dumbbell Curl
Warm up sets =
1 Warm up set
Working sets =
4 Working sets
Rep information
Follow instructions below.
25 Reps
15 Reps
12 Reps
10 Reps
Sit down on an incline bench with a dumbbell in each hand being held at arms length. Tip: Keep the elbows close to the torso.This will be your starting position. While holding the upper arm stationary, curl the right weight forward while contracting the biceps as you breathe out. As you do so, rotate the hand so that the palm is facing up. Continue the movement until your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move. Slowly begin to bring the dumbbell back to starting position as your breathe in. Repeat the movement with the left hand. This equals one repetition. Continue alternating in this manner for the recommended amount of repetitions. Just like the Incline Dumbbell Curl but only one arm at a time.
6
Cross Body Hammer Curl
Warm up sets =
0 Warm up sets
Working sets =
2 Working sets
Rep information
15 Reps
15 Reps
Stand up straight with a dumbbell in each hand. Your hands should be down at your side with your palms facing in. While keeping your palms facing in and without twisting your arm, curl the dumbbell of the right arm up towards your left shoulder as you exhale. Touch the top of the dumbbell to your shoulder and hold the contraction for a second. Slowly lower the dumbbell along the same path as you inhale and then repeat the same movement for the left arm. Continue alternating in this fashion until the recommended amount of repetitions is performed for each arm. Variations: You can also perform this exercise in between two pulleys using the end of a rope attachment on each arm.
7
Triceps Pushdown - Rope Attachment
Warm up sets =
1 Warm up set
Working sets =
4 Working sets
25 Reps
25 Reps
25 Reps
25 Reps
Attach a rope attachment to a high pulley and grab with a neutral grip (palms facing each other). Standing upright with the torso straight and a very small inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards the pulley as they hold the rope with the palms facing each other. This is your starting position. Using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only the forearms should move. Exhale as you perform this movement. After holding for a second, at the contracted position, bring the rope slowly up to the starting point. Breathe in as you perform this step. Repeat for the recommended amount of repetitions. Variations: There are many variations to this movement. For instance you can use an E-Z bar attachment as well as a V-angled bar or straight bar. Same as the Triceps Pushdown except with the rope attachment.
Rep information
Follow instructions below.
8
Alternate Heel Touchers
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
25 Reps
25 Reps
25 Reps
Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position. Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement. Now go back slowly to the starting position as you inhale. Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition. Continue alternating sides in this manner until all prescribed repetitions are done. Variations: None
Rep information
Follow instructions below.
9
Warm up sets =
0 Warm up sets
Working sets =
Rep information
Follow instructions below.
10
Warm up sets =
0 Warm up sets
Working sets =
Rep information
11
Warm up sets =
0 Warm up sets
Working sets =
Rep information
12
Warm up sets =
0 Warm up sets
Working sets =
Rep information