FM 23 M32

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1

Incline Dumbbell Press

Warm up sets =

3 Warm up sets

Working sets = 

3 Working sets

15 Reps

12 Reps

10 Reps

Lie back on an incline bench with a dumbbell in each hand atop your thighs. The palms of your hands will be facing each other. Then, using your thighs to help push the dumbbells up, lift the dumbbells one at a time so that you can hold them at shoulder width. Once you have the dumbbells raised to shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. This will be your starting position. Be sure to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest. Lock your arms at the top, hold for a second, and then start slowly lowering the weight. Tip Ideally, lowering the weights should take about twice as long as raising them. Repeat the movement for the prescribed amount of repetitions. When you are done, place the dumbbells back on your thighs and then on the floor. This is the safest manner to release the dumbbells. Variations: You can use several angles on the incline bench if the bench you are using is adjustable. Another variation of this exercise is to perform it with the palms of the hands facing each other. Also, you can perform the exercise with the palms facing each other and then twisting the wrist as you lift the dumbbells so that at the top of the movement the palms are facing away from the body. I personally do not use this variation very often as it seems to be hard on my shoulders.

Rep information

Increasing weight each set

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3

Smith Machine Overhead Shoulder Press

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

15 Reps

12 Reps

10 Reps

To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell. Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position. Slowly begin to lower the barbell until it is level with your chin while inhaling. Then lift the barbell back to the starting position using your shoulders while exhaling. Repeat for the recommended amount of repetitions. Variation: You can use dumbbells or a barbell to perform this exercise.

Rep information

Increase the weight each set

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5

Reverse Flyes

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

Follow instructions below.

15 Reps

15 Reps

15 Reps

15 Reps

View instructions

To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have the dumbbells in each hand with the palms facing each other (neutral grip). Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs should be stationary while applying pressure with the ball of your toes. This is the starting position. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the best results from this exercise. The arms should be elevated until they are parallel to the floor. Feel the contraction and slowly lower the weights back down to the starting position while inhaling. Repeat for the recommended amount of repetitions.

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7

EZ-Bar Skullcrusher

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

12 Reps

12 Reps

12 Reps

12 Reps

Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead. Lift the bar back to the starting position by extending the elbow and exhaling. Repeat.

Rep information

Follow instructions below.

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9

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

Follow instructions below.

View Video
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11

Warm up sets =

0 Warm up sets

Working sets = 

View Video

Rep information

1/2

2

Incline Dumbbell Flyes

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Hold a dumbbell on 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

Super light weight, squeeze at the top

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4

Side Lateral Raise

Warm up sets =

2 Warm up sets

Working sets = 

4 Working sets

Rep information

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.

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6

Triceps Pushdown

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

Rep information

12 Reps

12 Reps

12 Reps

Attach a straight or angled bar to a high pulley and grab with an overhand grip (palms facing down) at shoulder width. 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 bar. This is your starting position. Using the triceps, bring the bar down until it touches the front of your thighs and the arms are fully extended 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 a second hold at the contracted position, bring the bar 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 that allows the thumb to be higher than the small finger. Also, you can attach a rope to the pulley as well as using a reverse grip on the bar exercises.

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8

Warm up sets =

0 Warm up sets

Working sets = 

View Video

Rep information

Follow instructions below.

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10

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

View Video
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12

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

View Video