FM 8 Calves, Triceps, Delts, Back, Lats and Abs

Pull session set up for Dan's last week run in to Dundee

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1

Seated Calf Raise

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0 Warm up sets

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3 Working sets

To failure

To failure

To failure

Sit on the machine and place your toes on the lower portion of the platform provided with the heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter. Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now place your hands on top of the lever pad in order to prevent it from slipping forward. Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position. Slowly lower your heels by bending at the ankles until the calves are fully stretched. Inhale as you perform this movement. Raise the heels by extending the ankles as high as possible as you contract the calves and breathe out. Hold the top contraction for a second. Repeat for the recommended amount of repetitions.

Rep information

Plates on knees.

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3

Machine Triceps Extension

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0 Warm up sets

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3 Working sets

To failure

To failure

To failure

Adjust the seat to the appropriate height and make your weight selection. Place your upper arms against the pads and grasp the handles. This will be your starting position. Perform the movement by extending the elbow, pulling your lower arm away from your upper arm. Pause at the completion of the movement, and then slowly return the weight to the starting position. Avoid returning the weight all the way to the stops until the set is complete to keep tension on the muscles being worked.

Rep information

Full squeeze at bottom slowly up.

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5

Alternating Deltoid Raise

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0 Warm up sets

Working sets = 

3 Working sets

Rep information

Follow instructions below.

50 reps

25 Reps

15 Reps

View instructions

In a standing position, hold a pair of dumbbells at your side. Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating. Return the weights to your side. On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height. Return the weights to the starting position and continue alternating to the front and side.

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7

Wide-Grip Lat Pulldown

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0 Warm up sets

Working sets = 

3 Working sets

To failure

To failure

To failure

Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance smaller than your shoulder width. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement. Repeat this motion for the prescribed amount of repetitions. Variations: The behind the neck variation is not recommended as it can be hard on the rotator cuff due to the hyperextension created by bringing the bar behind the neck.

Rep information

Follow instructions below.

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9

Ab Crunch Machine

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0 Warm up sets

Working sets = 

2 Working sets

Rep information

Follow instructions below.

To failure

To failure

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.

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11

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Rep information

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2

Calf Press

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0 Warm up sets

Working sets = 

3 Working sets

To failure

To failure

To failure

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

Not heavy, point toes in and out to work both heads.

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4

Dip Machine

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0 Warm up sets

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3 Working sets

Rep information

Upright full weight on triceps nice slow and low

To failure

To failure

To failure

Sit securely in a dip machine, select the weight and firmly grasp the handles. Now keep your elbows in at your sides in order to place emphasis on the triceps. The elbows should be bent at a 90 degree angle. As you contract the triceps, extend your arms downwards as you exhale. Tip: At the bottom of the movement, focus on keeping a little bend in your arms to keep tension on the triceps muscle. Now slowly let your arms come back up to the starting position as you inhale. Repeat for the recommended amount of repetitions. Variations: You can perform this exercise on parallel bars or on a triceps dip assist machine.

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6

Side Lateral Raise

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0 Warm up sets

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3 Working sets

Rep information

Increase weight

25 Reps

15 Reps

12 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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8

Rope Straight-Arm Pulldown

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0 Warm up sets

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3 Working sets

To failure

To failure

To failure

Attach a rope to a high pulley and make your weight selection. Stand a couple feet back from the pulley with your feet staggered and take the rope with both hands. Lean forward from the hip, keeping your back straight, with your arms extended up in front of you. This will be your starting position. Keeping your arms straight, extend the shoulder to pull the rope down to your thighs. Pause at the bottom of the motion, squeezing your lats. Return to the starting position without allowing the weight to fully rest on the stack.

Rep information

Follow instructions below.

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10

One-Arm High-Pulley Cable Side Bends

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0 Warm up sets

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3 Working sets

Rep information

Can do dumbbell ones too if preferred.

To failure

To failure

To failure

Connect a standard handle to a tower. Move cable to highest pulley position. Stand with side to cable. With one hand, reach up and grab handle with underhand grip. Pull down cable until elbow touches your side and the handle is by your shoulder. Position feet hip-width apart. Place free hand on hip to help gauge pivot point. Keep arm in static position. Contract oblique to bring the weight down in a side crunch. Once you reach maximum contraction, slowly release the weight to the starting position. The weight stack should never be unloaded in a resting position. The aim is constant tension during the set. Repeat to failure. Then, reposition and repeat the same series of movements on the opposite side. Tip: Keep your arm tucked in tight to your side; don’t move it. This technique will ensure the weight is isolated directly to the obliques and not your biceps or shoulder.

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12

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Rep information

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