FM 2 Chest, Shoulders calves and triceps
• Perform each exercise 3 times
• Take 45-60 seconds between sets
• Take 2 minutes between exercises
• Use a weight you can use for around 12-15 reps
• Keep the heart rate at 125bpm throughout
1
Incline Dumbbell Flyes - With A Twist
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
15 Reps
15 Reps
15 Reps
Hold a dumbbell in each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. Extend your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing you. Tip: The pinky fingers should be next to each other. This will be your starting position. As you breathe in, start to slowly lower the arms to the side while keeping the arms extended and while rotating the wrists until the palms of the hand are facing each other. Tip: At the end of the movement the arms will be by your side with the palms facing the ceiling. As you exhale start to bring the dumbbells back up to the starting position by reversing the motion and rotating the hands so that the pinky fingers are next to each other again. Tip: Keep in mind that the movement will only happen at the shoulder joint and at the wrist. There is no motion that happens at the elbow joint. Repeat for the recommended amount of repetitions. Variations: You can perform regular flyes and also twisting flyes where your initial position starts with the thumbs facing each other instead of the pinky.
Rep information
Increase weight in each set, last rep should be a struggle if you have the weight right.
2
Dips - Triceps Version
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
15 Reps
15 Reps
15 Reps
To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position. Repeat the movement for the prescribed amount of repetitions. Variations: If you are new at this exercise and do not have the strength to perform it, use a dip assist machine if available. These machines use weight to help you push your bodyweight. Otherwise, a spotter holding your legs can help. More advanced lifters can add weight to the exercise by using a weight belt that allows the addition of weighted plates.
Rep information
Use assisted dip machine, pick a weight that you struggle with on the last rep, then you'll know you have the right weight.
3
Side Lateral Raise
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
15 Reps
15 Reps
15 Reps
Side Lateral Raise Instructions
Pick a couple of dumbbells and stand with a straight torso and the dumbbells by your side at arms length with the palms of the hand facing you. This will be your starting position.
While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
Lower the dumbbells back down slowly to the starting position as you inhale.
Repeat for the recommended amount of repetitions.
Variation: This exercise can also be performed sitting down.
Rep information
Increase weight in each set, last rep should be a struggle if you have the weight right.
4
Leverage Shoulder Press
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
Rep information
Increase weight in each set, last rep should be a struggle if you have the weight right.
15 Reps
15 Reps
15 Reps
Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position. Press the handles upward by extending through the elbow. After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.
5
Front Dumbbell Raise
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
Rep information
Follow instructions below.
15 Reps
15 Reps
15 Reps
Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your thighs at arms length with the palms of the hand facing your thighs. This will be your starting position. While maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the palms of the hands always facing down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. Inhale after the second pause. Now lower the dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell. Continue alternating in this fashion until all of the recommended amount of repetitions have been performed for each arm. Variations: This exercise can also be performed both arms at the same time. Also, you could use a barbell as well.
6
Triceps Pushdown - Rope Attachment
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
Rep information
Weight isn't so important its more the form, triceps should be on fire by number 15
15 Reps
15 Reps
15 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.
7
Standing Calf Raises
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
15 Reps
15 Reps
15 Reps
Adjust the padded lever of the calf raise machine to fit your height. Place your shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position. Raise your heels as you breathe out by extending your ankles 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 by a second before you start to go back down. Go back slowly to the starting position as you breathe in by lowering your heels as you bend the ankles until calves are stretched. Repeat for the recommended amount of repetitions. Caution: If you suffer from lower back problems, a better exercise is the calf press as during a standing calf raise the back has to support the weight being lifted. Also, maintain your back straight and stationary at all times. Rounding of the back can cause lower back injury. Variations: There are several other ways to perform a standing calf raise. A barbell instead of a machine can be used instead as well as dumbbells, one leg or two legs at a time. Refer to the exercise descriptions of these movements below. A smith machine can be used for calf raises as well.
Rep information
Follow instructions below.
8
Ab Crunch Machine
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
15 Reps
15 Reps
15 Reps
Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position. At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet. After a second pause, slowly return to the starting position as you breathe in. Repeat the movement for the prescribed amount of repetitions. Caution: For this exercise, always select a weight that you can easily handle as using too much weight can easily lead to injury.
Rep information
Follow instructions below.
9
Elliptical Trainer
Warm up sets =
0 Warm up sets
Working sets =
1 Working set
Rep information
Follow instructions below.
To begin, step onto the elliptical and select the desired option from the menu. Most ellipticals have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout. The handles can be used to monitor your heart rate to help you stay at an appropriate intensity. Ellipticals offer convenience, cardiovascular benefits, and have far less impact on joints than ground-based cardio such as running. A 150 lb person will burn on average 387 calories in 30 minutes, compared to more than 450-700 calories running. It’s recommended that you use the arms on the elliptical to create more movement, if your elliptical has them.
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