Month 1 Exercise Descriptions

Rock Hard Bodypart Split 1 2 3 4 Chest, triceps Legs, calves, abs Shoulders, calves, abs Back, biceps

>> Perform each of these workouts once over a seven-day period (Monday, Tuesday, Thursday, Friday, for example).

Day 1: Chest, triceps Incline Bench Press Start: Grasp the bar with an overhand grip outside shoulder width. Unrack it and hold it directly above your face. Keep your upper back and glutes pressed against the bench, feet flat and spread on the floor or platform for balance. Execution: Slowly lower the bar to your upper chest, coming to a complete stop without bouncing the bar off your chest. Quickly reverse direction and explode the weight back up to full extension without locking out.

Bench Press Start: Lie faceup on a flat bench, grasping the bar outside shoulder width at arms' length above you. For balance and power, keep your head, shoulders and glutes in contact with the bench at all times, and your feet spread out flat on the floor. Execution: Lower the bar to your lower chest; your elbows should point out to your sides at the bottom of the move. Without bouncing, smoothly reverse direction and forcefully press to full arm extension directly above your chest.

Decline Flye Start: Adjust a bench to a 30-45-degree decline. Hold a pair of dumbbells and carefully position yourself on the bench, securing your feet under the pads. Starting with the weights on your thighs, lie back slowly while moving the dumbbells into position at full extension above your chest, palms facing each other. Execution: Keeping a slight bend in your elbows, take a deep breath and lower the weights out to your sides in a wide, deliberate arc until your upper arms are roughly parallel to the floor or you feel a strong stretch in your pecs. Pause briefly and reverse the motion.

Bench Dip Start: Place two benches parallel to each other about 3 to 4 feet apart. Sit in the middle of one bench and face the other bench. Place your hands on the bench by your hips, fingers cupping the edge of the bench and your elbows pointing rearward. Support your body with your arms and carefully place both heels on the bench in front of you. Execution: Squeeze your triceps and slowly lower your glutes and upper body toward the floor until your upper arms are roughly parallel to it. Pause momentarily, then press yourself upward until you come to the starting position with your arms extended.

Close-Grip Bench Press Start: Lie back on a flat bench with your feet flat on the floor. Grasp the barbell with a narrow (inside shoulder-width), overhand grip. Press the bar up slightly to un-rack it, then steady the bar above your chest with your arms extended. Execution: Lower the bar to your lower chest, keeping your elbows close to your body. Do not bounce the bar off your chest, but rather when the bar approaches an inch or so away from your chest, pause and press the bar back up to the starting position. Squeeze your triceps and chest at the top.

Lying Triceps Extension Start: Lie faceup on a bench with your feet flat on the floor. Grasp an EZ-bar (or straight bar) and grasp it with an overhand grip. With arms extended, hold the bar above your face and slightly back toward your spotter.

Execution: Squeeze your triceps as you slowly lower the bar toward the top of your head. When your elbows reach 90-degree angles, pause for a moment, then forcefully extend your arms to press the bar back to the start position. Day 2: Legs, calves, abs Squat Start:Stand erect, holding a bar across your upper back with your feet about shoulder-width apart, knees slightly bent and your toes turned out slightly. Execution: Keeping your head neutral, abs tight and torso erect, bend at the knees and hips to slowly lower your body, as if you were going to sit down in a chair. Pause when your legs reach a 90-degree angle, then forcefully drive through your heels, extending at your hips and knees until you arrive at the standing position.

Leg Press Start: Sit in a leg press machine with your back and hips against the pads, and place your feet shoulderwidth apart on the platform. Grasp the handles and press through your heels to release the safeties. Your knees should be slightly bent at the start of the movement. Execution: Inhale and slowly lower the weight until your knees form 90-degree angles. Pause briefly before forcefully pressing the weight back up through your heels, exhaling as you pass the midpoint of the lift.

Lunge Start: Grasp a pair of dumbbells and stand upright with your eyes focused forward, feet hip-width apart and arms hanging straight down at your sides (or similarly, with a barbell across your upper back). Execution: Step forward about 2-4 feet with one leg and bend your knee to lower your hips until your front quad is parallel to the floor and your back knee is a few inches off the floor. Pause briefly in the bottom position, then press through the heel of your front foot to extend your hip and knee and return to the start position. Complete all reps for one side or alternate sides for reps.

Leg extension

Start: Sit in a leg extension machine so the backs of your thighs are in full contact with the seat and your back is fully supported. Place your shins behind the resistance pad. Your knees should hang just off the end of the seat, forming a 90-degree angle. Execution: Grasp the handles, inhale deeply and contract your quads against the resistance until your knees are fully extended. Exhale as you pass the midpoint, hold the peak contraction and slowly lower back to the start.

Leg curl Start: Lie facedown on a leg curl machine with your knees just past the end of the bench. The resistance rollers should be adjusted so they rest against the backs of your ankles. Grasp the handles and inhale deeply. Execution: Keeping your torso still, contract your hamstrings to bring the rollers toward your glutes, exhaling as you pass the midpoint of the move. Squeeze your hams hard at the top of the movement and slowly reverse direction back to the starting position.

Crunch Start: Lie faceup on the floor with your legs bent and your feet flat on the floor. Place your hands behind your head with your fingertips touching, and your elbows out to your sides. Execution: Slowly curl your upper body and shoulder blades off the floor as you raise your chest and shoulders toward the ceiling. Hold the peak-contracted position momentarily while squeezing your abs. Slowly return to the start position, stopping just short of your elbows touching the floor.

Reverse Crunch Start: Lie flat on your back with your hips and knees bent 90 degrees, arms down at your sides. Execution: Contract your abdominal muscles to pull your pelvis upward and your knees toward your chest. Pause, return to the start and repeat.

Leg-Press Calf Raise Start: Sit in a leg press machine with the safety stops locked in a position that allows you to bend your knees slightly when the platform is at rest. Space your feet about hip-width apart on the platform, your toes pointing upward. The balls of your feet should be on the platform, your heels slightly below. Grasp the safety-lock grips for stability. Execution: Press your legs to near full extension, putting a stretch on your calves. Contract your calves forcefully, driving the platform away from you. Hold for 1-2 seconds in the top position before returning to the start and repeating for reps.

Seated Dumbbell Calf Raise Start: Sit on a flat bench holding a pair of heavy dumbbells on the tops of your knees. Execution: Press your toes into forcefully into the floor until you are fully flexed at the calf. Hold the top position for a count and return to the start.

Day 3: Shoulders, calves, abs Overhead dumbbell press Start: Sit erect against a low-back bench, feet spread wide for balance with your chest out and back slightly arched. Position the weights next to your ears with a palms-forward grip, elbows pointing down and out to your sides. Execution: Press the dumbbells directly up and together to full arm extension in a strong but controlled motion, just short of locking out your elbows. Control the downward motion and pause momentarily at the bottom so you don't bounce as you reverse direction.

Upright row Start: Stand erect with your chest out, shoulders back and midsection tight, lower back slightly arched and knees unlocked. Grasp a bar with an overhand grip, hands 8-10 inches apart, holding the bar close to your body with your arms extended down in front. Execution: Keeping the bar just a few inches from your body, lift it up to your chin by raising your elbows so they point out to your sides. Keep your elbows up and above the level of your hands during the move and lower under control.

Bent-over lateral raise Start: Grasp a pair of dumbbells with a neutral grip and bend at the waist, with your feet about shoulderwidth apart, knees slightly bent, upper torso parallel to the floor. Hold the weights directly below you with your elbows slightly bent, keeping your head aligned by looking forward to reduce tension in your neck and trap muscles. Execution: Raise your arms out to your sides in an arc; visualize pinching your shoulders together so that they almost touch. Raise the weights as high as you can without flexing or extending at the elbows.

Crunch Start: Lie faceup on the floor with your legs bent and your feet flat on the floor. Place your hands behind your head with your fingertips touching, and your elbows out to your sides.

Execution: Slowly curl your upper body and shoulder blades off the floor as you raise your chest and shoulders toward the ceiling. Hold the peak-contracted position momentarily while squeezing your abs. Slowly return to the start position, stopping just short of your elbows touching the floor. Reverse crunch

Start: Lie flat on your back with your hips and knees bent 90 degrees, arms down at your sides. Execution: Contract your abdominal muscles to pull your pelvis upward and your knees toward your chest. Pause, return to the start and repeat.

Leg-press calf raise Start: Sit in a leg press machine with the safety stops locked in a position that allows you to bend your knees slightly when the platform is at rest. Space your feet about hip-width apart on the platform, your toes pointing upward. The balls of your feet should be on the platform, your heels slightly below. Grasp the safety-lock grips for stability. Execution: Press your legs to near full extension, putting a stretch on your calves. Contract your calves forcefully, driving the platform away from you. Hold for 1-2 seconds in the top position before returning to the start and repeating for reps.

Seated dumbbell calf raise Start: Sit on a flat bench holding a pair of heavy dumbbells on the tops of your knees. Execution: Press your toes into forcefully into the floor until you are fully flexed at the calf. Hold the top position for a count and return to the start.

Day 4: Back, biceps Bent-over row Start: Stand with your feet shoulder-width apart and grasp a barbell with a wide, overhand grip. With your chest up, back flat and knees bent slightly, bend forward at your waist until your torso is roughly parallel to the floor and the bar hangs straight down in front of your shins. Keep your head in a neutral position and your eyes fixed on the floor in front of you. Execution: Remain in the bent-over position and bring the bar to your upper abdomen by pulling with your back muscles. Squeeze and hold for 1-2 seconds before slowly lowering the bar along the same path.

Seated row Start: Attach a close-grip handle to the seated row cable machine and sit upright on the bench facing the weight stack. Place your feet against the platform with your legs slightly bent. Reach forward to grasp the handle while keeping your back flat, and chest up. Pull back until your torso is erect and your arms are fully extended. Execution: Pull the handle toward your midsection. Keep your elbows close to the sides of your body. Keep your torso erect and your head in a neutral position as you squeeze your back muscles. Hold for 1-2 seconds before slowly returning to the start position.

Lat pulldown Start: Grasp the pulldown bar with a wide, overhand grip, thumbs wrapped around the bar for safety, then sit erect with a slight arch in your low back. Fit your thighs securely under the pads with your feet flat on the floor. Fully extend your arms, keep your head straight and focus your eyes forward. Execution: Squeeze your shoulder blades together and pull the bar down to the top of your chest in a smooth motion, keeping your elbows pointed out and down to your sides. Hold this position momentarily before slowly returning the bar to the start. Concentrate on using your back muscles to pull the weight down and avoid unnecessary swaying back and forth.

Barbell curl Start: Grasp a barbell with an underhand grip, your hands spaced about shoulder-width apart. Stand erect with your chest out, shoulders back and spine in alignment, keeping a slight bend in your knees. The bar should rest across the tops of your thighs, arms extended. Execution: With your elbows tight to your sides, squeeze your biceps to raise the bar in an arc toward your shoulders. Squeeze for a peak contraction before slowly lowering the bar back down. Stop the bar just short of your thighs to keep tension on the biceps.

Incline dumbbell curl Start: Set an adjustable bench to an incline (roughly 45 degrees) and sit with your back flush against the pad, dumbbells low at your sides, palms facing up, thumbs around the handles, feet flat on the floor. Execution: Without swinging the weight, curl one dumbbell up as high as possible while keeping your upper arm perpendicular to the floor. Pause at the top for a second before returning the weight to the starting position. Complete all reps for one arm before switching.

Dumbbell preacher curl Start: Lean against a preacher bench with your armpits snugly resting on top of the pads and your upper arms firmly on the bench. Hold a pair of dumbbells with a supinated (underhand) grip just short of full-arm extension. Execution: Flex your arms to bring the weight up, but not so high that the top becomes a resting point.

Use a more explosive motion on the positive portion of the rep, controlling the decent back to the starting position and keeping a slight bend in your elbow to maintain constant tension.

Exercise

Sets x Reps Muscle Group

Barbell Bench Press On Bench

3x8

Chest

REST

1 x 120

TIPS

Reverse Grip Barbell Bench Press

3 x 10

Chest

REST

1 x 120

TIPS

Dumbbell Incline Bench Press On Bench Both Arms 3 x 10

Chest

REST

1 x 120

TIPS

Smith Machine Shoulder Press

3x8

Shoulders

Standing Dumbbell Shoulder Press Both Arms

3 x 10

Shoulders

REST

1 x 120

TIPS

Smith Machine Upright Row

3 x 10

Shoulders

REST

1 x 120

TIPS

Standing Barbell Shrugs

3 x 10

Shoulders

REST

1 x 120

TIPS

Standing Dumbbell Shrugs

3x8

Shoulders

REST

1 x 120

TIPS

Barbell Close Grip Bench Press with bands

3x8

Chest

REST

1 x 120

TIPS

Standing Cable Triceps Extension Both Arms

3 x 10

Arms

REST

1 x 120

TIPS

Dips

2 x 10

Chest

REST

1 x 120

TIPS

Day 2

Exercise

Sets x Reps Muscle Group

Standing Overhead Cable Pulldowns Both Arms

3 x 15

Back

SUPER-SET

0x0

TIPS

Seated On Bench Bar Lat Pulldowns Both Arms

3 x 15

Back

REST

1 x 60

TIPS

Barbell Bent Over Wide Grip Rows Both Arms

3 x 12

Back

REST

1 x 60

TIPS

One Arm Dumbbell Preacher Curl

4 x 15

Arms

SUPER-SET

0x0

TIPS

Standing Bicep Curl Barbell Both Arms

4 x 15

Arms

REST

1 x 60

TIPS

Barbell Wrist Curl

3 x 15

Arms

SUPER-SET

0x0

TIPS

Barbell Reverse Grip Wrist Curl

3 x 15

Arms

REST

1 x 60

TIPS

Day 3

Exercise

Sets x Reps Muscle Group

Barbell Squat

3x8

Legs

REST

1 x 120

TIPS

Machine Leg Press Both Legs

3 x 10

Legs

REST

1 x 120

TIPS

Seated Machine Leg Extension Both Legs

3 x 10

Legs

REST

1 x 120

TIPS

ROMANIAN DEADLIFT

3x8

Legs

REST

1 x 120

TIPS

Standing Calf Raise

3x8

Legs

REST

1 x 120

TIPS

Decline Crunch

3 x 10

Abs

REST

1 x 60

TIPS

Prone Iso Abs Feet On Ground

3 x 60

Abs

Day 4

Exercise

Sets x Reps Muscle Group

Laying on Bench Dumbbell Flys Both Arms

3 x 15

Chest

SUPER-SET

0x0

TIPS

Dumbbell Bench Press On Bench Both Arms

3 x 15

Chest

REST

1 x 60

TIPS

Standing Low Cable Flys Both Arms

3 x 12

Chest

REST

1 x 60

TIPS

Standing Dumbbell Side Raise Both Arms

3 x 12

Shoulders

REST

1 x 60

TIPS

SUPER-SET

0x0

TIPS

Seated On Bench Dumbbell Military Press Both Arms 3 x 15

Shoulders

REST

1 x 60

TIPS

Smith Machine Shrug

3 x 15

Shoulders

REST

1 x 60

TIPS

Laying On Ball Bar Tricep Extension Both Arms

4 x 15

Arms

REST

1 x 60

TIPS

SUPER-SET

0x0

TIPS

Barbell Close Grip Bench Press with bands

4 x 15

Chest

REST

1 x 60

TIPS

Day 5

Exercise

Sets x Reps Muscle Group

Pull-Up/ Chin

3x8

Back

REST

1 x 120

TIPS

Dumbbell Bent Over Wide Grip Rows One Arm

3 x 10

Back

REST

1 x 120

TIPS

Seated On Bench Bar Lat Pulldowns Both Arms

3 x 10

Back

REST

1 x 120

TIPS

Standing Bicep Curl Barbell Both Arms

3x8

Arms

REST

1 x 60

TIPS

Standing Bicep Curl Dumbbell One Arm

3 x 10

Arms

REST

1 x 60

TIPS

DB Cross Body Hammer Curls

2 x 10

Arms

REST

1 x 120

TIPS

Barbell Reverse Grip Wrist Curl

3 x 10

Arms

REST

1 x 120

TIPS

Day 6

Exercise

Sets x Reps Muscle Group

Seated Machine Leg Extension Both Legs

3 x 15

Legs

SUPER-SET

0x0

TIPS

Dumbbell Front Lunge

3 x 15

Legs

REST

1 x 60

TIPS

Smith Machine Front Squat

3 x 12

Legs

SMITH MACHINE SQUAT

3x0

Legs

REST

1 x 60

TIPS

Prone Machine Leg Curl Both Legs

3 x 15

Legs

SUPER-SET

0x0

TIPS

Dumbbell Straight Legged Deadlift

3 x 15

Legs

REST

1 x 60

TIPS

Seated Calf Raise

3 x 15

Legs

SUPER-SET

0x0

TIPS

Standing Calf Raise

3x0

Legs

REST

1 x 60

TIPS

Hanging Leg Raise

3x0

Abs

SUPER-SET

0x0

TIPS

Laying on Ground Abdominal Crunches with a Twist 3 x 0

Abs

REST Month 2 Exercise Descriptions

1 x 60

TIPS

Rock Hard Bodypart Split 1 2 3 4 Chest, triceps Legs, calves, abs Shoulders, calves, abs Back, biceps/forearms

>> Perform each of these workouts once over a seven-day period (Monday, Tuesday, Thursday, Friday, for example).

Day 1: Chest, triceps Incline Dumbbell Press Start: Lie faceup on an incline bench set at about a 45-degree angle. Your torso should be fully supported from your head to your hips, with your knees bent and feet flat on the floor. Extend your arms with your palms facing forward. Execution: Bend your elbows and slowly lower the weights toward the outsides of your chest. When the dumbbells reach about chest level, forcefully extend your arms, pressing the weights back up to the starting position. Dumbbell Press Start: Lie back on a flat bench with your feet flat on the floor and your head, back and glutes flush on the bench. Position the dumbbells just outside your pecs with a pronated, palms-forward grip, elbows bent about 90 degrees. Execution: Drive the weights up and together in an arc to full arm extension under control don't clang them together at the top. Peter feels a better contraction when he turns his wrists in slightly at the top. Lower under control, smoothly reversing direction at the bottom of the rep. Decline Dumbbell Press Start: Lie face-up on a decline bench set at about a 45-degree angle. Your torso should be fully supported from your head to your hips, with your knees bent and feet supported. Have a partner hand you a dumbbell in each hand. Extend your arms to hold the dumbbells up toward the ceiling with your palms forward. Execution: Bend your arms and slowly lower the dumbbells toward the outsides of your chest. (During the barbell version, the bar would come to your lower chest). When the dumbbells reach chest level, forcefully extend your arms, pressing the dumbbells back to the starting position.

Decline Flye Start: Adjust a bench to a 30-45-degree decline. Hold a pair of dumbbells and carefully position yourself on the bench, securing your feet under the pads. Starting with the weights on your thighs, lie back slowly while moving the dumbbells into position at full extension above your chest, palms facing each other. Execution: Keeping a slight bend in your elbows, take a deep breath and lower the weights out to your sides in a wide, deliberate arc until your upper arms are roughly parallel to the floor or you feel a strong stretch in your pecs. Pause briefly and reverse the motion. Close-Grip Bench Press Start: Lie back on a flat bench with your feet flat on the floor. Grasp the barbell with a narrow (inside shoulder-width), overhand grip. Press the bar up slightly to un-rack it, then steady the bar above your chest with your arms extended. Execution: Lower the bar to your lower chest, keeping your elbows close to your body. Do not bounce the bar off your chest, but rather when the bar approaches an inch or so away from your chest, pause and press the bar back up to the starting position. Squeeze your triceps and chest at the top. Bench Dip Start: Place two benches parallel to each other about 3 to 4 feet apart. Sit in the middle of one bench and face the other bench. Place your hands on the bench by your hips, fingers cupping the edge of the bench and your elbows pointing rearward. Support your body with your arms and carefully place both heels on the bench in front of you. Execution: Squeeze your triceps and slowly lower your glutes and upper body toward the floor until your upper arms are roughly parallel to it. Pause momentarily, then press yourself upward until you come to the starting position with your arms extended.

Seated Overhead Dumbbell Extension Start: Sit erect on a low-back bench, feet flat on the floor or on footpads. Grasp the inner plate of a dumbbell as you hold it overhead at full arm extension. Wrap your thumbs around the bar. Keep your head straight and lower back pressed into the pad. Execution: Bending only at your elbows and holding them in place alongside your ears, lower the weight behind your head until your arms form 90-degree angles. Hold for a brief count, then press back up to full arm extension, squeezing your triceps hard at the top. Day 2: Legs, calves, abs

Squat Start: Stand erect, holding a bar across your upper back with your feet about shoulder-width apart, knees slightly bent and your toes turned out slightly. Execution: Keeping your head neutral, abs tight and torso erect, bend at the knees and hips to slowly lower your body, as if you were going to sit down in a chair. Pause when your legs reach a 90-degree angle, then forcefully drive through your heels, extending at your hips and knees until you arrive at the standing position. Leg Press Start: Sit in a leg press machine with your back and hips against the pads, and place your feet shoulderwidth apart on the platform. Grasp the handles and press through your heels to release the safeties. Your knees should be slightly bent at the start of the movement. Execution: Inhale and slowly lower the weight until your knees form 90-degree angles. Pause briefly before forcefully pressing the weight back up through your heels, exhaling as you pass the midpoint of the lift. Romanian Deadlift Start: Stand upright, holding a barbell in front of your upper thighs with a pronated (overhand) grip. Keep your feet shoulder-width apart and a slight bend in your knees. Execution: Keeping your chest up, abs tight and the natural arch in your lower back, lean forward from your hips, pushing them rearward until your torso is roughly parallel to the floor. As you lean forward, keep your arms straight and slide the bar down your thighs toward the floor until it reaches your shins. At the bottom, keep your back flat and head neutral, with the bar very close to your legs. Flex your hamstrings and glutes, and lift your torso while pushing your hips forward until you bring the bar back to the start position. Leg Extension Start: Sit in a leg extension machine so the backs of your thighs are in full contact with the seat and your back is fully supported. Place your shins behind the resistance pad. Your knees should hang just off the end of the seat, forming a 90-degree angle. Execution: Grasp the handles, inhale deeply and contract your quads against the resistance until your knees are fully extended. Exhale as you pass the midpoint, hold the peak contraction and slowly lower back to the start. Lying Leg Curl Start: Lie facedown on a leg curl machine with your knees just past the end of the bench. The resistance rollers should be adjusted so they rest against the backs of your ankles. Grasp the handles and inhale deeply. Execution: Keeping your torso still, contract your hamstrings to bring the rollers toward your glutes, exhaling as you pass the midpoint of the move. Squeeze your hams hard at the top of the movement and slowly reverse direction back to the starting position. Weighted Crunch Start: Lie faceup on the floor with your legs bent and your feet flat on the floor. Hold a weight plate across your chest. Execution: Slowly curl your upper body and shoulder blades off the floor as you raise your chest and shoulders toward the ceiling. Hold the peak-contracted position momentarily while squeezing your abs. Slowly return to the start position and repeat for reps. Double Crunch Start: Lie face-up on the floor with your feet together and legs extended, holding them approximately 6 inches above the floor. Support your head lightly with your hands.

Execution: Crunch upward and bring your knees in toward your chest simultaneously. Your glutes should come off the floor slightly. Exhale at the top before lowering your legs and torso to the start position at the same time. Calf Raise Start: Stand inside a calf raise machine with your shoulders under the pads, holding the handles near your shoulders and keeping your head straight. Place the balls of your feet on the foot platform so that your heels are free to move through a full range of motion. Straighten your legs and entire body until your feet, hips and shoulders are in alignment. Keep your toes pointed straight ahead or slightly outward. Keep your abs and lower back tight. Execution: Lower your heels toward the floor until you feel a good stretch in your calf muscles. Hold for brief count then press through the balls of your feet, raising your heels high above your toes. Hold the peak-contracted position for a moment then slowly lower your heels back toward the floor. Seated Dumbbell Calf Raise Start: Sit on a flat bench holding a pair of heavy dumbbells on the tops of your knees. Execution: Press your toes into forcefully into the floor until you are fully flexed at the calf. Hold the top position for a count and return to the start. Day 3: Shoulders, abs, calves Upright Row Start: Stand erect with your chest out, shoulders back and midsection tight, lower back slightly arched and knees unlocked. Grasp a bar with an overhand grip, hands 8-10 inches apart, holding the bar close to your body with your arms extended down in front. Execution: Keeping the bar just a few inches from your body, lift it up to your chin by raising your elbows so they point out to your sides. Keep your elbows up and above the level of your hands during the move and lower under control. Smith Machine Overhead Press Start: Position a low-back bench directly midpoint within a Smith machine, moving it backward or forward so that the bar just clears your nose in the down position. Sit erect against the bench, feet wide for balance, chest out, and grasp the bar with an overhand grip a little wider than shoulder width. Keep your head facing forward and your elbows pointed directly down when the bar is in the bottom position. Execution: In a powerful motion, press the bar up to just short of full arm extension, avoiding lockout to keep tension on the working muscles. Press the weight up with an explosive motion on the positive rep but control the negative. Lower the bar to your upper chest, smoothly reversing direction at the bottom without bouncing.

Seated Lateral Raise Start: Sit on a low-back bench with your feet flat on the floor in front of you, holding a pair of dumbbells with a neutral, palms-in grip, the dumbbells hanging down at your sides. Maintain a very slight bend in your elbows at the start and keep your knees unlocked. Execution: Lift the weights out to your sides in a wide arc to shoulder level, turning your thumbs down at the top as if you're pouring water from a jug. Keep your form strict at the beginning of the set with just a slight bend in your elbows; as you start to fatigue, increase the bend a bit to make the move easier. Lower under control to the start position and repeat. Bent-Over Lateral Raise Start: Grasp a pair of dumbbells with a neutral grip and bend at the waist, with your feet about shoulderwidth apart, knees slightly bent, upper torso parallel to the floor. Hold the weights directly below you with your elbows slightly bent, keeping your head aligned by looking forward to reduce tension in your neck and trap muscles. Execution: Raise your arms out to your sides in an arc; visualize pinching your shoulders together so that they almost touch. Raise the weights as high as you can without flexing or extending at the elbows. Weighted Crunch Start: Lie faceup on the floor with your legs bent and your feet flat on the floor. Hold a weight plate across your chest. Execution: Slowly curl your upper body and shoulder blades off the floor as you raise your chest and shoulders toward the ceiling. Hold the peak-contracted position momentarily while squeezing your abs. Slowly return to the start position and repeat for reps. Double Crunch Start: Lie face-up on the floor with your feet together and legs extended, holding them approximately 6 inches above the floor. Support your head lightly with your hands. Execution: Crunch upward and bring your knees in toward your chest simultaneously. Your glutes should come off the floor slightly. Exhale at the top before lowering your legs and torso to the start position at the same time. Calf Raise Start: Stand inside a calf raise machine with your shoulders under the pads, holding the handles near your shoulders and keeping your head straight. Place the balls of your feet on the foot platform so that your heels are free to move through a full range of motion. Straighten your legs and entire body until your feet, hips and shoulders are in alignment. Keep your toes pointed straight ahead or slightly outward. Keep your abs and lower back tight. Execution: Lower your heels toward the floor until you feel a good stretch in your calf muscles. Hold for brief count then press through the balls of your feet, raising your heels high above your toes. Hold the peak-contracted position for a moment then slowly lower your heels back toward the floor. Seated Dumbbell Calf Raise Start: Sit on a flat bench holding a pair of heavy dumbbells on the tops of your knees. Execution: Press your toes into forcefully into the floor until you are fully flexed at the calf. Hold the top position for a count and return to the start. Day 4: Back, biceps/forearms

Bent-Over Row Start: Stand with your feet shoulder-width apart and grasp a barbell with a wide, overhand grip. With your chest up, back flat and knees bent slightly, bend forward at your waist until your torso is roughly parallel to the floor and the bar hangs straight down in front of your shins. Keep your head in a neutral position and your eyes fixed on the floor in front of you. Execution: Remain in the bent-over position and bring the bar to your upper abdomen by pulling with your back muscles. Squeeze and hold for 1-2 seconds before slowly lowering the bar along the same path. Lat Pulldown Start: Grasp the pulldown bar with a wide, overhand grip, thumbs wrapped around the bar for safety, then sit erect with a slight arch in your low back. Fit your thighs securely under the pads with your feet flat on the floor. Fully extend your arms, keep your head straight and focus your eyes forward. Execution: Squeeze your shoulder blades together and pull the bar down to the top of your chest in a smooth motion, keeping your elbows pointed out and down to your sides. Hold this position momentarily before slowly returning the bar to the start. Concentrate on using your back muscles to pull the weight down and avoid unnecessary swaying back and forth.

Seated Row Start: Attach a close-grip handle to the seated row cable machine and sit upright on the bench facing the weight stack. Place your feet against the platform with your legs slightly bent. Reach forward to grasp the handle while keeping your back flat, and chest up. Pull back until your torso is erect and your arms are fully extended. Execution: Pull the handle toward your midsection. Keep your elbows close to the sides of your body. Keep your torso erect and your head in a neutral position as you squeeze your back muscles. Hold for 1-2 seconds before slowly returning to the start position. Straight-Arm Pulldown Start: Stand facing a cable stack and take a shoulder-width grip on a high-pulley straight-bar attachment. Execution: Begin with your arms extended (but not locked) out in front you and parallel to the floor. Contract your lats while keeping your arms straight to pull your hands down to your thighs. Barbell Shrug Start: Stand holding a barbell with a palms-down (pronated) grip, your hands spaced just outside of shoulder-with apart, the bar resting across the tops of your thighs.

Execution: Keeping your eyes forward and shoulders back, raise the weight by shrugging your shoulders toward your ears, being careful not to round your upper back or flex your neck. Hold the top position for a count and return to the start. Standing Dumbbell Curl Start: Grasp a barbell with an underhand, shoulder-width grip and stand erect with your feet hip-width apart and knees unlocked. The barbell should be just above your thighs with your arms fully extended and a slight bend in your elbows. Lock your upper arms by your sides. Execution: Curl the bar by contracting your biceps, bringing it to about a shoulder-level position. Don't try to bring it all the way to your chin, which would require your upper arms to come forward from your sides and reduce overall muscle stimulation. Squeeze your biceps hard at the top, and slowly reverse direction. Hammer Curl Start: Stand erect with your chest out and shoulders back, holding a pair of dumbbells with a neutral grip at your sides, arms fully extended. Execution: Bring your weight across your body toward the opposite shoulder. Lift the weight aiming to go past 90-degree elbow flexion in a strong motion. Hold the peak contraction for a split second and slowly lower the weight, focusing on the negative. Alternate sides. Dumbbell Preacher Curl Start: Lean against a preacher bench with your armpits snugly resting on top of the pads and your upper arms firmly on the bench. Hold a pair of dumbbells with a supinated (underhand) grip just short of full-arm extension. Execution: Flex your arms to bring the weight up, but not so high that the top becomes a resting point. Use a more explosive motion on the positive portion of the rep, controlling the decent back to the starting position and keeping a slight bend in your elbow to maintain constant tension. Wrist Curl Start: Pick up a barbell with an underhand, narrow grip and sit on a flat bench. Hang the barbell just off of the edge of the bench, your forearms in tight and flush with the pad, elbows bent roughly 90 degrees. Execution: Keeping your thumb under the bar and moving only at your wrists, slowly roll the weight into your fingertips as far as your strength and flexibility will allow. After reaching a full stretch, forcefully contract your fingers and wrists to roll the bar back up to full flexion. Make sure to keep your thumb under the bar for the best range of motion.

Ms 1 - Descries Exerccio

Split Rock Bodypart rgido 1 Peito, trceps 2 pernas, panturrilhas, abs 3 Ombros, panturrilhas, abs 4 Back, bceps
>> Executar cada um destes exerccios uma vez ao longo de um perodo de sete dias (segunda, tera, quinta, sexta, por exemplo).

Dia 1: Peito, trceps Incline Bench Press Incio: Segure a barra com um aperto overhand fora da largura dos ombros. Unrack-lo e prend-lo diretamente acima de sua face. Mantenha sua parte superior das costas e glteos pressionados contra o banco, ps chatos e se espalhou no cho ou plataforma de equilbrio. Execuo: Abaixe lentamente a barra para o peito, vindo a parar por completo sem saltar a barra de seu peito. Rapidamente a direo e explodir o peso de volta at a extenso completa sem bloquear.

Bench Press Incio: Lie voltado para cima em um banco plano, segurando a barra fora a largura dos ombros no comprimento dos braos dos acima de voc. Para o equilbrio e poder, manter a cabea, ombros e glteos em contato com o banco em todos os momentos, e seus ps espalhados no cho. Execuo: Abaixe a barra para a parte inferior do trax; os cotovelos devem apontar para os lados na parte inferior do movimento. Sem salto, sem problemas inverter a direo e fora para pressionar extenso do brao cheia diretamente acima de seu peito.

Flye declnio Incio: Ajuste um banco para um declnio de 30 45 graus. Segure um par de halteres e cuidadosamente posicionar-se sobre a bancada, assegurando seus ps sob as almofadas. Comeando com os pesos em suas coxas, deitar-se lentamente enquanto se move os halteres em posio de extenso total acima de seu peito, palmas para o outro. Execuo: Manter uma ligeira curva na sua cotovelos, respire fundo e diminuir os pesos para os lados em um arco largo e deliberada at que seus braos so aproximadamente paralelo ao cho ou se sentir um estiramento forte em seus peitorais. Uma breve pausa e inverter o movimento.

Dip Bench Incio: Coloque dois bancos paralelos uns aos outros cerca de 3 a 4 metros de distncia. Sente-se no meio de um banco e enfrentar o outro banco. Coloque as mos no banco por seus quadris, dedos de encaixe da borda do banco e os cotovelos apontando para trs. Apoiar o seu corpo com os braos e coloque cuidadosamente os calcanhares no banco na frente de voc. Execuo: Aperte seu trceps e corpo lentamente abaixe os glteos e superior em direo ao cho at que seus braos so mais ou menos paralelo a ele. Pausa momentaneamente, em seguida, prima-se para cima at chegar posio inicial com os braos estendidos.

Fechar-Grip Bench Press Incio: Deite-se em um banco plano com os ps apoiados no cho. Segure a barra com um grip (dentro ombro-largura), overhand estreito. Pressione a barra para cima um pouco para un-rack, ento firme a barra acima de seu peito com os braos estendidos. Execuo: Abaixe a barra para a parte inferior do peito, mantendo os cotovelos junto ao corpo. No saltar a barra do seu peito, mas quando a barra se aproxima de uma polegada ou assim longe do seu peito pausa, e pressione a barra de volta posio inicial. Aperte seu trceps e peito na parte superior.

Extenso de encontro do Triceps Incio: Lie voltado para cima em um banco com os ps no cho. Segure um EZ-bar (ou barra reta) e segure-o com um aperto overhand. Com os braos estendidos, segure a barra acima do seu rosto e ligeiramente para trs em direo a seu spotter.

Execuo: Esprema o trceps, baixe lentamente a barra em direo ao topo de sua cabea. Quando os cotovelos alcanar ngulos de 90 graus, faa uma pausa por um momento, depois vigorosamente estender seus braos para pressionar a barra de volta posio inicial. Dia 2: Pernas, panturrilhas, abs Agache Incio: Fique ereto, segurando uma barra na parte superior das costas com os ps sobre a largura dos ombros, joelhos levemente flexionados e os dedos dos ps virados ligeiramente para fora. Execuo: Mantendo a cabea neutra, abs apertado e tronco ereto, dobre os joelhos e quadris lentamente a diminuir o seu corpo, como se voc fosse sentar em uma cadeira. Pausa quando suas pernas atingir um ngulo de 90 graus, ento fora conduzir atravs de seus saltos, estendendo-se em seus quadris e os joelhos at que voc chegue na posio em p.

Leg Press Incio: Sente-se numa mquina de leg press com as costas e os quadris contra as almofadas, e coloque os ps na largura dos ombros na plataforma. Segure as alas e prima atravs de seus saltos para liberar os seguranas. Os seus joelhos devem ser ligeiramente curvado, no incio do movimento. Execuo: inspire e abaixe lentamente o peso at os joelhos formando ngulos de 90 graus. Uma breve pausa antes de pressionar com fora o peso de volta atravs de seus saltos, exalando como voc passar o ponto mdio do elevador.

Estocada Incio: Segure um par de halteres e de p com seus olhos voltados para frente, os ps na largura do quadril e os braos pendurados para baixo em seus lados (ou semelhante, com uma barra em sua parte superior das costas). Execuo: Passo em frente cerca de 2-4 ps com uma perna e dobrar o joelho para diminuir os quadris at que o seu quad frente paralelo ao cho e seu joelho de volta est a poucos centmetros do cho. Uma breve pausa na posio inferior, em seguida, pressione com o calcanhar do p da frente para estender o quadril e joelho e retornar posio inicial. Complete todas as repeties para um lado ou lados alternados de repeties.

Extenso da perna Incio: Sente-se em uma mquina de extenso da perna para as costas das suas coxas esto em pleno contato com o assento e as costas totalmente suportado. Coloque suas pernas por trs do bloco de resistncia. Os joelhos devem ficar apenas fora da final do assento, formando um ngulo de 90 graus. Execuo: Segure as alas, inspirar profundamente e contrair os quads contra a resistncia at que seus joelhos esto estendidos. Expire como voc passar o ponto mdio, mantenha a contrao de pico e para trs lentamente mais baixo para o incio.

Flexora Incio: bruos Deite-se de uma mquina da onda de perna com os joelhos apenas aps o fim do banco. Os rolos de resistncia deve ser ajustada para que eles encostem nas costas de seus tornozelos. Segure as alas e inspire profundamente. Execuo: Mantendo o seu torso ainda, contrair os msculos posteriores da coxa para trazer os rolos em direo aos glteos, exalando como voc passar o ponto mdio do movimento. Espremer suas presuntos rgido na parte superior do movimento e, lentamente, inverter a direco de volta posio de partida.

Crunch Incio: voltado para cima Deite no cho com as pernas dobradas e os ps apoiados no cho. Coloque as mos atrs da cabea com os dedos tocando, e os cotovelos para os lados. Execuo: Lentamente enrolar o corpo superior e ombros do cho como voc aumentar o seu peito e ombros em direo ao teto. Segure a posio de pico-contratado momentaneamente enquanto aperta seu abs. Lentamente retorne posio inicial, parando um pouco abaixo de seus cotovelos tocando o cho.

Reverter Crunch Incio: Deite-se de costas com os quadris e os joelhos dobrados em 90 graus, braos em seus lados. Execuo: Contraia os msculos abdominais para puxar a plvis para cima e os joelhos em direo ao peito. Pausar, voltar ao incio e repita.

Leg Press-Calf Raise Incio: Sente-se numa mquina de leg press com a segurana deixa preso em uma posio que permite que voc dobre seus joelhos ligeiramente quando a plataforma est em repouso. Espao de seus ps sobre na largura do quadril na plataforma, seus dedos apontando para cima. As bolas de seus ps devem estar na plataforma, os calcanhares um pouco abaixo. Segure as alas de travamento de segurana para a estabilidade. Execuo: Pressione as pernas para perto de sua mxima extenso, colocando um trecho em suas panturrilhas. Contraia os bezerros com fora, levando a plataforma longe de voc. Mantenha por 1-2 segundos na primeira posio, antes de voltar ao comeo e repetir para os representantes.

Sentado Dumbbell Calf Raise Incio: Sente-se em um banco plano segurando um par de halteres pesados sobre os topos de seus joelhos.

Execuo: Pressione os dedos dos ps em fora no cho at que esteja completamente flexionado na panturrilha. Segure a posio de topo para uma contagem e voltar ao incio.

Dia 3: Ombros, panturrilhas, abs Overhead dumbbell imprensa Incio: Sente-se ereto contra um banco lombar, ps bem abertos para o equilbrio com o seu peito para fora e para trs ligeiramente arqueado. Posicione os pesos prximos aos seus ouvidos com as palmas das mos uma frente-punho, cotovelos apontando para baixo e para os lados. Execuo: Pressione os halteres diretamente acima e junto extenso total do brao em um movimento forte, mas controlado, pouco antes de bloquear os cotovelos. Controlar o movimento para baixo e fazer uma pausa momentnea na parte inferior para que voc no saltam como voc inverter direo.

Linha vertical Incio: Fique ereto, com o peito, costas e ombros midsection apertado, parte inferior das costas ligeiramente arqueadas e joelhos destravados. Segure um bar com um aperto overhand, mos 8-10 centmetros de distncia, segurando a barra junto ao corpo com os braos estendidos para baixo na frente. Execuo: Manter o bar a poucos centmetros do seu corpo, levante-o ao seu queixo, elevando os cotovelos para que eles apontam para os lados. Mantenha os cotovelos para cima e acima do nvel de suas mos durante o movimento e menor sob controle.

Bent-over elevao lateral Incio: Segure um par de halteres com um aperto neutro e dobrar na cintura, com os ps sobre a ombrolargura distante, joelhos ligeiramente flexionados tronco, membros superiores paralelos ao cho. Segure os pesos diretamente abaixo de voc com os cotovelos ligeiramente dobrados, mantendo a cabea alinhada, olhando para a frente para reduzir a tenso no pescoo e os msculos armadilha. Execuo: Levante os braos para os lados em um arco; visualizar apertando seus ombros juntos para que eles quase se tocam. Levante os pesos como mais alto que puder, sem flexionar ou estender os cotovelos.

Crunch Incio: voltado para cima Deite no cho com as pernas dobradas e os ps apoiados no cho. Coloque as mos atrs da cabea com os dedos tocando, e os cotovelos para os lados. Execuo: Lentamente enrolar o corpo superior e ombros do cho como voc aumentar o seu peito e ombros em direo ao teto. Segure a posio de pico-contratado momentaneamente enquanto aperta seu abs. Lentamente retorne posio inicial, parando um pouco abaixo de seus cotovelos tocando o cho. Reverter crise

Incio: Deite-se de costas com os quadris e os joelhos dobrados em 90 graus, braos em seus lados. Execuo: Contraia os msculos abdominais para puxar a plvis para cima e os joelhos em direo ao peito. Pausar, voltar ao incio e repita.

Leg press-panturrilha Incio: Sente-se numa mquina de leg press com a segurana deixa preso em uma posio que permite que voc dobre seus joelhos ligeiramente quando a plataforma est em repouso. Espao de seus ps sobre na largura do quadril na plataforma, seus dedos apontando para cima. As bolas de seus ps devem estar na plataforma, os calcanhares um pouco abaixo. Segure as alas de travamento de segurana para a estabilidade. Execuo: Pressione as pernas para perto de sua mxima extenso, colocando um trecho em suas panturrilhas. Contraia os bezerros com fora, levando a plataforma longe de voc. Mantenha por 1-2 segundos na primeira posio, antes de voltar ao comeo e repetir para os representantes.

Sentado dumbbell bezerro levantar Incio: Sente-se em um banco plano segurando um par de halteres pesados sobre os topos de seus joelhos. Execuo: Pressione os dedos dos ps em fora no cho at que esteja completamente flexionado na panturrilha. Segure a posio de topo para uma contagem e voltar ao incio.

Dia 4: Back, bceps Bent-over linha Incio: Stand com os ps na largura dos ombros e segure uma barra com um aperto de largura overhand. Com o peito para cima, costas retas e os joelhos ligeiramente dobrados, dobre para a frente em sua cintura at seu torso quase paralelo ao cho ea barra trava direto para baixo na frente de suas pernas. Mantenha sua cabea em uma posio neutra e os olhos fixos no cho na frente de voc. Execuo: Permanea na posio curvada e trazer a barra para o seu abdmen superior, puxando com os msculos das costas. Aperte e segure por 1-2 segundos antes de lentamente abaixando a barra ao longo do mesmo caminho.

Sentado linha Incio: Conecte um cabo prximo aperto para a mquina sentado linha cabo e sentar-se direito no banco de frente para a pilha de pesos. Coloque os ps contra a plataforma com as pernas ligeiramente dobradas. Alcance para a frente para segure a ala, mantendo as costas retas e peito para cima. Puxe para trs at que o tronco ereto e os braos esto estendidos. Execuo: Puxe a ala em direo ao seu meio. Mantenha os cotovelos perto dos lados de seu corpo. Mantenha o tronco ereto ea cabea em posio neutra como voc apertar os msculos das costas. Mantenha por 1-2 segundos antes de retornar lentamente posio inicial.

Puxada Incio: Segure a barra suspenso com um aperto de largura overhand, polegares envolvendo a barra de segurana, em seguida, sentar-se ereto, com um ligeiro arco na sua lombar. Coloque as coxas de forma segura sob as almofadas com os ps apoiados no cho. Estender completamente os braos, manter a cabea reta e concentrar seus olhos para a frente. Execuo: Aperte as omoplatas e puxe a barra at o topo do seu peito em um movimento suave, mantendo os cotovelos apontados e para baixo para os lados. Segure esta posio momentaneamente antes lentamente retornando a barra para o incio. Concentre-se em usar os msculos das costas para puxar o peso para baixo e evitar a oscilao desnecessria frente e para trs.

Rosca direta Incio: Segure uma barra com um aperto desleal, as mos espaadas sobre a largura dos ombros. Fique ereto, com o peito para fora, ombros para trs e coluna em alinhamento, mantendo uma ligeira curvatura em seus joelhos. A barra deve descansar entre os topos das suas coxas, braos estendidos. Execuo: Com os cotovelos apertados para os lados, apertar os bceps para levantar a barra em um arco em direo a seus ombros. Aperte para uma contrao de pico antes de lentamente abaixando a barra de volta para baixo. Parar a barra um pouco abaixo das coxas para manter a tenso sobre os bceps.

Incline dumbbell onda Incio: Definir um banco ajustvel para um plano inclinado (cerca de 45 graus) e sentar com as costas encostadas almofada, halteres baixo em seus lados, palmas para cima, polegares ao redor do alas, ps apoiados no cho. Execuo: Sem balanar o peso, enrolar um haltere at o mais alto possvel, mantendo o brao

perpendicular ao cho.Pausa no topo por um segundo antes de retornar o peso posio inicial. Conclua todos os representantes de um brao antes de mudar.

Dumbbell onda pregador Incio: Encoste-se a um banco de pregador com suas axilas confortavelmente descansando em cima das almofadas e os braos firmemente no banco. Segure um par de halteres com um supinado grip (desleal) pouco menos de full-brao de extenso. Execuo: Flexionar os braos para trazer o peso para cima, mas no to alto que o topo se torna um ponto de descanso.Use um movimento mais explosivo na parte positiva do representante, controlando a volta decente para a posio inicial e mantendo uma ligeira curvatura em seu cotovelo para manter a tenso constante.