FM25 BG legs and arms
1
Single-Leg Leg Extension
Warm up sets =
2 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
Seat yourself in the machine and adjust it so that you are positioned properly. The pad should be against the lower part of the shin but not in contact with the ankle. Adjust the seat so that the pivot point is in line with your knee. Select a weight appropriate for your abilities. Maintaining good posture, fully extend one leg, pausing at the top of the motion. Return to the starting position without letting the weight stop, keeping tension on the muscle. Repeat for the desired number of repetitions.
Rep information
2
Standing Leg Curl
Warm up sets =
2 Warm up sets
Working sets =
4 Working sets
8 Reps
8 Reps
8 Reps
8 Reps
Adjust the machine lever to fit your height and lie with your torso bent at the waist facing forward around 30-45 degrees (since an angled position is more favorable for hamstrings recruitment) with the pad of the lever on the back of your right leg (just a few inches under the calves) and the front of the right leg on top of the machine pad. Keeping the torso bent forward, ensure your leg is fully stretched and grab the side handles of the machine. Position your toes straight. This will be your starting position. As you exhale, curl your right leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, hold it for a second. As you inhale, bring the legs back to the initial position. Repeat for the recommended amount of repetitions. Perform the same exercise now for the left leg.
Rep information
Seated double leg curl can be used as an alternative.
3
Leg Extensions
Warm up sets =
1 Warm up set
Working sets =
3 Working sets
8 Reps
8 Reps
8 Reps
For this exercise you will need to use a leg extension machine. First choose your weight and sit on the machine with your legs under the pad (feet pointed forward) and the hands holding the side bars. This will be your starting position. Tip: You will need to adjust the pad so that it falls on top of your lower leg (just above your feet). Also, make sure that your legs form a 90-degree angle between the lower and upper leg. If the angle is less than 90-degrees then that means the knee is over the toes which in turn creates undue stress at the knee joint. If the machine is designed that way, either look for another machine or just make sure that when you start executing the exercise you stop going down once you hit the 90-degree angle. Using your quadriceps, extend your legs to the maximum as you exhale. Ensure that the rest of the body remains stationary on the seat. Pause a second on the contracted position. Slowly lower the weight back to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. Repeat for the recommended amount of times. Variations: As mentioned at in the foot positioning section, you can use various foot positions in order to maximize stimulation of certain thigh areas. Also, you can perform the movement unilaterally (one leg at a time).
Rep information
4
Wall Ball Squat
Warm up sets =
1 Warm up set
Working sets =
3 Working sets
Rep information
15 Reps
15 Reps
15 Reps
Stand with your feet shoulder width apart, facing a wall, and holding a medicine ball at your chest. Keep your shoulders back and keep your chest up high. Stand 3 to 5 feet from the wall. This will be your staring position. Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement. Drive through your heels to ascend. As you begin to drive upwards, push the medicine ball up towards the wall by fully extending the arms. Aim to throw the ball to a height of 10 to 12 feet. Catch the ball and return to the starting position. Immediately begin the next repetition. Repeat for recommended number of repetitions
5
Donkey Calf Raises
Warm up sets =
1 Warm up set
Working sets =
3 Working sets
Rep information
Follow instructions below.
25 Reps
25 Reps
25 Reps
For this exercise you will need access to a donkey calf raise machine. Start by positioning your lower back and hips under the padded lever provided. The tailbone area should be the one making contact with the pad. Place both of your arms on the side handles and place the balls of your feet on the calf block with the heels extending off. Align the toes forward, inward or outward, depending on the area you wish to target, and straighten the knees without locking them. This will be your starting position. Raise 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. Variations: If you don't have a machine available but have access to a calf block and a sturdy object to hold on to, you can perform this using as resistance a person sitting on your lower back (around the tailbone area).
6
EZ Bar Curl
Warm up sets =
2 Warm up sets
Working sets =
4 Working sets
Rep information
15 Reps
15 Reps
15 Reps
15 Reps
Stand up straight while holding an EZ curl bar at the wide outer handle. The palms of your hands should be facing forward and slightly tilted inward due to the shape of the bar. Keep your elbows close to your torso. This will be your starting position. Now, while keeping your upper arms stationary, exhale and curl the weights forward while contracting the biceps. Focus on only moving your forearms. Continue to raise the weight until your biceps are fully contracted and the bar is at shoulder level. Hold the top contracted position for a moment and squeeze the biceps. Then inhale and slowly lower the bar back to the starting position. Repeat for the recommended amount of repetitions. Variations: You can also perform this movement using an 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.
7
Reverse Grip Triceps Pushdown
Warm up sets =
2 Warm up sets
Working sets =
4 Working sets
15 Reps
15 Reps
15 Reps
15 Reps
Start by setting a bar attachment (straight or e-z) on a high pulley machine. Facing the bar attachment, grab it with the palms facing up (supinated grip) at shoulder width. Lower the bar by using your lats until your arms are fully extended by your sides. Tip: Elbows should be in by your sides and your feet should be shoulder width apart from each other. This is the starting position. Slowly elevate the bar attachment up as you inhale so it is aligned with your chest. Only the forearms should move and the elbows/upper arms should be stationary by your side at all times. Then begin to lower the cable bar back down to the original staring position while exhaling and contracting the triceps hard. Repeat for the recommended amount of repetitions. Variation: This exercise can also be performed with a single handle using one arm at a time. This will allow you to better isolate the triceps. With this version you can self spot yourself by placing your hand over your forearm and applying some pressure to help you perform more reps than before.
Rep information
Follow instructions below.
8
Kneeling Cable Triceps Extension
Warm up sets =
0 Warm up sets
Working sets =
3 Working sets
12 Reps
12 Reps
12 Reps
Place a bench sideways in front of a high pulley machine. Hold a straight bar attachment above your head with your hands about 6 inches apart with your palms facing down. Face away from the machine and kneel. Place your head and the back of your upper arms on the bench. Your elbows should be bent with the forearms pointing towards the high pulley. This will be your starting position. While keeping your upper arms close to your head at all times with the elbows in, press the bar out in a semicircular motion until the elbows are locked and your arms are parallel to the floor. Contract the triceps hard and keep this position for a second. Exhale as you perform this movement. Slowly return to the starting position as you breathe in. Repeat for the recommended amount of repetitions. Variation: You can also perform this exercise with exercise bands.
Rep information
Follow instructions below.
9
Incline Hammer Curls
Warm up sets =
1 Warm up set
Working sets =
3 Working sets
Rep information
Follow instructions below.
8 Reps
8 Reps
8 Reps
Seat yourself on an incline bench with a dumbbell in each hand. You should pressed firmly against he back with your feet together. Allow the dumbbells to hang straight down at your side, holding them with a neutral grip. This will be your starting position. Initiate the movement by flexing at the elbow, attempting to keep the upper arm stationary. Continue to the top of the movement and pause, then slowly return to the start position.
10
Warm up sets =
0 Warm up sets
Working sets =
Rep information
11
Warm up sets =
0 Warm up sets
Working sets =
Rep information
12
Warm up sets =
0 Warm up sets
Working sets =
Rep information