FM 4 Mid chest, shoulder and Triceps
Here is something a bit different for you. It’s very low volume and high intensity. Take as much rest as you need between sets and log your weights every session in a book. The goal is to try and up them every couple of weeks. If you can’t up the weight try and get an extra rep or 2. I go push, pull, off, legs, off repeat. Until you get your weights up you could maybe get away with 3 on 1 off but I personally can’t recover in time for that. You are pretty switched on, let’s say you just take rest when you feel you need it. Some of these sessions are pretty grueling, you may find yourself actually looking forward to days off, I know I do. Just remember to follow training day nutrition on gym days and rest day nutrition on the others.
1
Dumbbell Bench Press
Warm up sets =
3 Warm up sets
Working sets =
2 Working sets
12 Reps
10 Reps
Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other.
Then, using your thighs to help raise the dumbbells up, lift the dumbbells one at a time so that you can hold them in front of you at shoulder width.
Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times. This will be your starting position.
Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering the weight should take about twice as long as raising it.
Repeat the movement for the prescribed amount of repetitions of your training program.
Caution: When you are done, do not drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working out around you.
Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.
Variations:
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
Increase weight as you go, Last rep should always be a struggle.
2
Incline Dumbbell Press
Warm up sets =
0 Warm up sets
Working sets =
2 Working sets
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
Increase weight as you go, Last rep should always be a struggle.
3
Dips - Chest Version
Warm up sets =
0 Warm up sets
Working sets =
2 Working sets
10 Reps
10 Reps
For this exercise you will need access to parallel bars. To get yourself into the starting position, hold your body at arms length (arms locked) above the bars. While breathing in, lower yourself slowly with your torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest. Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember to squeeze the chest at the top of the movement for a second. 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
Increase weight as you go, Last rep should always be a struggle.
4
Leverage Chest Press
Warm up sets =
0 Warm up sets
Working sets =
2 Working sets
Rep information
Increase weight as you go, Last rep should always be a struggle.
12 Reps
10 Reps
Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position. Press the handles forward by extending through the elbow. After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.
5
Barbell Guillotine Bench Press
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
Rep information
Follow instructions below.
12 Reps
12 Reps
12 Reps
Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position. As you breathe in, bring the bar down slowly until it is about 1 inch from your neck. 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 and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. 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: It is advised that you use a spotter for this exercise. If no spotter is available, then be very conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to be about 1 inch from your neck and nowhere else. You should be in full control of the barbell at all times. Variations: This exercise can also be performed with the smith machine.
6
Smith Machine Overhead Shoulder Press
Warm up sets =
0 Warm up sets
Working sets =
2 Working sets
Rep information
Increase weight as you go, Last rep should always be a struggle.
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.
7
Side Lateral Raise
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
25 Reps
15 Reps
10 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
Follow instructions below.
8
Cable One Arm Tricep Extension
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
15 Reps
15 Reps
15 Reps
With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack. Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position. As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times. Squeeze the triceps and hold for a second in this contracted position. Slowly return the handle to the starting position. Repeat for the recommended amount of repetitions and then perform the same movement with the other arm. Variations: You can use exercise bands to perform this exercise.
Rep information
Follow instructions below.
9
Butterfly
Warm up sets =
0 Warm up sets
Working sets =
2 Working sets
Rep information
Follow instructions below.
To failure
To failure
Sit on the machine with your back flat on the pad. Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position. Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second. Return back to the starting position slowly as you inhale until your chest muscles are fully stretched. Repeat for the recommended amount of repetitions. Variations: You can use pulleys or an exercise band to perform this movement. Also, there is a variety of the Pec Deck Machine where you place your forearms on the pad, with the elbow and a 90 degree angle. You then squeeze your elbows together.
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