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1

Straight-Arm Pulldown

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

You will start by grabbing the wide bar from the top pulley of a pulldown machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so. Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step a bit more backwards until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats and then you are ready to begin. While keeping the arms straight, pull the bar down by contracting the lats until your hands are next to the side of the thighs. Breathe out as you perform this step. While keeping the arms straight, go back to the starting position while breathing in. Repeat for the recommended amount of repetitions. Variations: Can also be performed with a shorter shoulder-width straight bar or with a rope attachment.

Rep information

Feel you shoulder blades squeeze at the bottom of each rep. If your arms want to bend, reduce the weight.

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3

Wide-Grip Lat Pulldown

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

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

Keep movement slow and controlled.

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5

Preacher Curl

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

Rep information

Follow instructions below.

12 Reps

12 Reps

12 Reps

View instructions

To perform this movement you will need a preacher bench and an E-Z bar. Grab the E-Z curl bar at the close inner handle (either have someone hand you the bar which is preferable or grab the bar from the front bar rest provided by most preacher benches). The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z Curl Bar at shoulder length. This will be your starting position. As you breathe in, slowly lower the bar until your upper arm is extended and the biceps is fully stretched. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps hard and hold this position for a second. Repeat for the recommended amount of repetitions. Variations: You can perform this exercise also using a low pulley with an E-Z Bar attachment instead. In this case you will need to position the bench in front of the pulley. You may also use a wider grip for variety purposes.

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7

Standing Rope Crunch

Warm up sets =

0 Warm up sets

Working sets = 

Attach a rope to a high pulley and select an appropriate weight. Stand with your back to the cable tower. Take the rope with both hands over your shoulders, holding it to your upper chest. This will be your starting position. Perform the movement by flexing the spine, crunching the weight down as far as you can. Hold the peak contraction for a moment before returning to the starting position.

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

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2

Assisted Chin-Up

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

12 Reps

12 Reps

12 Reps

Use an assisted pull-up machine or securely attach a heavy-duty band to a pull-up station, securing it around just one knee. The tension should be taut enough to pull that lower leg up. Grasp the bar with an underhand grip, about shoulder-width apart, and hang at full arm extension. This is your start position. Keeping your body straight, contract your biceps and lats to pull yourself up as high as you can, driving your elbows down. Slowly release to full arm extension. Repeat for the required number of repetitions and safely dismount from the apparatus.

Rep information

Make movement as smooth as possible. If your legs try to come off pad, add weight to make it easier.

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4

One-Arm Dumbbell Row

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

Rep information

Really pull elbow into side at top of rep. This is low rep so we can try a heavier weight out the gate.

10 Reps

10 Reps

10 Reps

Choose a flat bench and place a dumbbell on each side of it. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Breathe out as you perform this step. Tip: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. Finally, the upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the dumbbell; therefore do not try to pull the dumbbell up using the forearms. Lower the resistance straight down to the starting position. Breathe in as you perform this step. Repeat the movement for the specified amount of repetitions. Switch sides and repeat again with the other arm. Variations: One-arm rows can also be performed using a high pulley or a low pulley instead of a dumbbell.

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6

Standing Biceps Cable Curl

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

Pause at top and bottom of rep. Stay as upright as possible.

15 Reps

15 Reps

15 Reps

15 Reps

Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position. While holding the upper arms stationary, curl the weights while contracting the biceps as you breathe out. 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 as you squeeze the muscle. Slowly begin to bring the curl bar back to starting position as your breathe in. Repeat for the recommended amount of repetitions. Variation: You can also perform this movement using an E-Z barbell attachment or single handles.

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8

Walking, Treadmill

Warm up sets =

0 Warm up sets

Working sets = 

1 Working set

To begin, step onto the treadmill and select the desired option from the menu. Most treadmills have a manual setting, or you can select a program to run. Typically, you can enter your age and weight to estimate the amount of calories burned during exercise. Elevation can be adjusted to change the intensity of the workout. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than walking outside. When walking, you should move at a moderate to fast pace, not a leisurely one. Being an activity of lower intensity, walking doesn’t burn as many calories as some other activities, but still provides great benefit. A 150 lb person will burn about 175 calories walking 4 miles per hour for 30 minutes, compared to 450 calories running twice as fast. Maintain proper posture as you walk, and only hold onto the handles when necessary, such as when dismounting or checking your heart rate.

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