FM EXT LPUSH

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1

Incline Dumbbell Press

Warm up sets =

3 Warm up sets

Working sets = 

3 Working sets

12 Reps

12 Reps

12 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

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1/2

3

Barbell Shoulder Press

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

25 Reps

15 Reps

10 Reps

Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward). Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position. Lower the bar down to the shoulders slowly as you inhale. Lift the bar back up to the starting position as you exhale. Repeat for the recommended amount of repetitions. Variations: This exercise can also be performed standing.

Rep information

Either use Smith machine or Hammer Strength shoulder press machine.

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5

Side Lateral Raise

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

Follow instructions below.

15 Reps

15 Reps

15 Reps

15 Reps

View instructions

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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7

Dip Machine

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

15 Reps

15 Reps

15 Reps

15 Reps

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.

Rep information

Follow instructions below.

1/0

9

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

Follow instructions below.

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11

Warm up sets =

0 Warm up sets

Working sets = 

View Video

Rep information

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2

Decline Barbell Bench Press

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

25 Reps

25 Reps

25 Reps

Secure your legs at the end of the decline bench and slowly lay down on the bench. 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 you with your arms locked. The arms should be perpendicular to the floor. This will be your starting position. Tip: In order to protect your rotator cuff, it is best if you have a spotter help you lift the barbell off the rack. As you breathe in, come down slowly until you feel the bar on your lower chest. 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. 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. When you are done, place the bar back in the rack. Caution: If you are new at this exercise, it is advised that you use a spotter. If no spotter is available, then be conservative with the amount of weight used. Also, beware of letting the bar drift too far forward. You want the bar to touch your lower chest and nowhere else. Don't bounce the weight off your chest. You should be in full control of the barbell at all times. Variations: You can also use dumbbells or exercise bands to perform this exercise.

Rep information

Use Machine instead of Free Barbell

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4

Upright Barbell Row

Warm up sets =

1 Warm up set

Working sets = 

4 Working sets

Rep information

Use the ez bar. Hold at bend in bar and lift bar in front of face with elbows facing out.

15 Reps

15 Reps

15 Reps

15 Reps

Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position. Now exhale and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. Keep the bar close to your body as you raise it. Continue to lift the bar until it nearly touches your chin. Tip: Your elbows should drive the motion, and should always be higher than your forearms. Remember to keep your torso stationary and pause for a second at the top of the movement. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement. Repeat for the recommended amount of repetitions. Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using dumbbells, though this later exercise should be reserved by people that are well familiarized with correct execution.

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6

Flat Bench Cable Flyes

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Use the vertical handled peck deck to save moving the cables around. Arms straight, weight light and try and push your biceps together.

12 Reps

12 Reps

12 Reps

Position a flat bench between two low pulleys so that when you are laying on it, your chest will be lined up with the cable pulleys. Lay flat on the bench and keep your feet on the ground. Have someone hand you the handles on each hand. You will grab each single handle attachment with a palms up grip. Extend your arms by your side with a slight bend on your elbows. Tip: You will keep this bend constant through the whole movement. Your arms should be parallel to the floor. This is your starting position. Now start lifting the arms in a semi-circle motion directly in front of you by pulling the cables together until both hands meet at the top of the movement. Squeeze your chest as you perform this motion and breathe out during this movement. Also, hold the contraction for a second at the top. Tip: When performed correctly, at the top position of this movement, your arms should be perpendicular to your torso and the floor touching above your chest. Slowly come back to the starting position. Repeat for the recommended amount of repetitions. Variations: Can also be done on an incline or decline bench, or with dumbbells or an exercise band.

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8

EZ-Bar Skullcrusher

Warm up sets =

1 Warm up set

Working sets = 

3 Working sets

8 Reps

8 Reps

25 Reps

Using a close grip, lift the EZ bar and hold it with your elbows in as you lie on the bench. Your arms should be perpendicular to the floor. This will be your starting position. Keeping the upper arms stationary, lower the bar by allowing the elbows to flex. Inhale as you perform this portion of the movement. Pause once the bar is directly above the forehead. Lift the bar back to the starting position by extending the elbow and exhaling. Repeat.

Rep information

Follow instructions below.

1/0

10

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

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1/0

12

Warm up sets =

0 Warm up sets

Working sets = 

Rep information

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