FM 7 Calves, Biceps, Shoulders, Chest and Abs
Set up for Dan's run in last week to Dundee.
1
Calf Press
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
25 Reps
25 Reps
25 Reps
Adjust the seat so that your legs are only slightly bent in the start position. The balls of your feet should be firmly on the platform. Select an appropriate weight, and grasp the handles. This will be your starting position. Straighten the legs by extending the knees, just barely lifting the weight from the stack. Your ankle should be fully flexed, toes pointing up. Execute the movement by pressing downward through the balls of your feet as far as possible. After a brief pause, reverse the motion and repeat.
Rep information
Optimize the squeeze you get at the top of each rep by getting up on the balls of your feet and pushing as high up as physically possible.
Once you're at the top, flex the muscle, weight doesnt need to be huge.
2
Calf Press On The Leg Press Machine
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
25 Reps
25 Reps
25 Reps
Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you without locking your knees. (Note: In some leg press units you can leave the safety bars on for increased safety. If your leg press unit allows for this, then this is the preferred method of performing the exercise.) Your torso and the legs should make perfect 90-degree angle. Now carefully place your toes and balls of your feet on the lower portion of the platform with the heels extending off. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter. This will be your starting position. Press on the platform by raising 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: Be very cautious as you place the feet in the bottom part of the platform as if you slip and the safety bars are not locked then you could suffer a serious accident. Variations: You can perform this exercise one leg at a time.
Rep information
It's also true that having your toes pointed out will shift the focus to the inner heads of your calves, and that having your toes pointed in will shift the focus to the outer heads
3
Machine Preacher Curls
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
15 Reps
15 Reps
15 Reps
Sit down on the Preacher Curl Machine and select the weight. Place the back of your upper arms (your triceps) on the preacher pad provided and grab the handles using an underhand grip (palms facing up). Tip: Make sure that when you place the arms on the pad you keep the elbows in. This will be your starting position. Now lift the handles as you exhale and you contract the biceps. At the top of the position make sure that you hold the contraction for a second. Tip: Only the forearms should move. The upper arms should remain stationary and on the pad at all times. Lower the handles slowly back to the starting position as you inhale. Repeat for the recommended amount of repetitions. Variations: You can use free weights (barbells and dumbbells) to perform this exercise on a preacher bench. Alternatively, you can use the pulley machine as well in conjunction with a preacher bench.
Rep information
Use a weight you can manage for eight to 12 strict, full reps.
Curl slowly. Take approximately two seconds to raise the weight, hold the contraction for one second, then take approximately two seconds to lower the weight.
4
Wide-Grip Standing Barbell Curl
Warm up sets =
0 Warm up sets
Working sets =
4 Working sets
Rep information
Blast as many as possible get too 100
25 Reps
25 Reps
25 Reps
25 Reps
Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position. While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard. Slowly begin to bring the bar back to starting position as your breathe in. Repeat for the recommended amount of repetitions. Variations: You can also perform this movement using an E-Z bar or E-Z attachment hooked to a low pulley. This variation seems to really provide a good contraction at the top of the movement. You may also use the closer grip for variety purposes.
5
Smith Machine Overhead Shoulder Press
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
Rep information
Follow instructions below.
15 Reps
10 Reps
8 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.
6
Reverse Machine Flyes
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
Rep information
Heavy weight. Struggle all the way
15 Reps
12 Reps
10 Reps
Adjust the handles so that they are fully to the rear. Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with your hands facing inwards. This will be your starting position. In a semicircular motion, pull your hands out to your side and back, contracting your rear delts. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint. Pause at the rear of the movement, and slowly return the weight to the starting position.
7
Butterfly
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
To failure
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.
Rep information
Follow instructions below.
8
Leverage Decline Chest Press
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
To failure
To failure
To failure
Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom 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.
Rep information
Follow instructions below.
9
Leverage Incline Chest Press
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
Rep information
Follow instructions below.
To failure
To failure
To failure
Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top 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.
10
Warm up sets =
0 Warm up sets
Working sets =
2 Working sets
Rep information
30 reps each side on oblique chair 2 rounds of 30
To failure
To failure
11
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
To failure
To failure
To failure
Rep information
Do dumbbell if preferred
12
Warm up sets =
0 Warm up sets
Working sets =
Rep information