FM 9 Biceps, Calves, Chest, Traps and Abs

Pull day set up for Dan's last week to Dundee.

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1

Machine Bicep Curl

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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 flexing the elbow, pulling your lower arm towards your upper arm. Pause at the top 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

Use the plate if preferred over head. Slow and big squeeze at the top contraction.

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3

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

Low weight turn toes to work both heads.

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5

Dumbbell Bench Press

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0 Warm up sets

Working sets = 

3 Working sets

Rep information

Follow instructions below.

15 Reps

12 Reps

8 Reps

View instructions

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.

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7

Smith Machine Behind the Back Shrug

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0 Warm up sets

Working sets = 

3 Working sets

To failure

To failure

To failure

With the bar at thigh level, load an appropriate weight. Stand with the bar behind you, taking a shoulder-width, pronated grip on the bar and unhook the weight. You should be standing up straight with your head and chest up and your arms extended. This will be your starting position. Initiate the movement by shrugging your shoulders straight up. Do not flex the arms or wrist during the movement. After a brief pause return the weight to the starting position. Repeat for the desired number of repetitions before engaging the hooks to rack the weight.

Rep information

Follow instructions below.

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9

Cable Crunch

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Follow instructions below.

25 Reps

25 Reps

25 Reps

Kneel below a high pulley that contains a rope attachment. Grasp cable rope attachment and lower the rope until your hands are placed next to your face. Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position. With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second. Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work. Repeat for the recommended amount of repetitions. Variations: You can perform this exercise with a handle instead so that you can concentrate on each side of the abs separately by performing the exercise to the side.

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11

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View Video

Rep information

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2

Wide-Grip Standing Barbell Curl

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

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.

Rep information

100 reps as many in each set as possible

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4

Calf Press On The Leg Press Machine

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0 Warm up sets

Working sets = 

3 Working sets

Rep information

Full squeeze slow.

To failure

To failure

To failure

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.

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6

One Arm Dumbbell Bench Press

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0 Warm up sets

Working sets = 

3 Working sets

Rep information

2 2 2 one that we do 4 rounds inclined

25 Reps

25 Reps

25 Reps

Lie down on a flat bench with a dumbbell in one hand on top of your thigh. By using your thigh to help you get the dumbbell up, clean the dumbbell up so that you can hold it in front of you at shoulder width. Use the hand you are not lifting with to help position the dumbbell over you properly. Once at shoulder width, rotate your wrist forward so that the palm of your hand is facing away from you. This will be your starting position. Bring down the weights slowly to your side as you breathe in. Keep full control of the dumbbell at all times. Tip: Use the hand that you are not lifting with to help keep the dumbbell balance as you may struggle a bit at first. Only use your non-lifting hand if it is needed. Otherwise, keep it resting to the side. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long to go down than to come up. Repeat the movement for the prescribed amount of repetitions of your training program. Switch arms and repeat the movement. Caution: When you are done, do not drop the dumbbell 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 wrist so that you can place the dumbbell on top of your thigh. When the dumbbell is touching your thigh simultaneously push your upper torso up (while pressing the dumbbell on your thigh) and also perform a slight kick forward with your legs (keeping the dumbbell on top of the thigh). By doing this combined movement, momentum will help you get back to a sitting position with the dumbbell still on top of your thigh. At this moment you can place the dumbbell on the floor.

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8

Snatch Shrug

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0 Warm up sets

Working sets = 

3 Working sets

To failure

To failure

To failure

Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and inclined slightly forward. Shrug your shoulders towards your ears. While this exercise can usually by loaded with heavier weight than a snatch, avoid overloading to the point that the execution slows down.

Rep information

Follow instructions below.

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10

Ab Crunch Machine

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0 Warm up sets

Working sets = 

3 Working sets

Rep information

Heavy weight front chair

To failure

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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12

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Rep information

View Video