TRAINING EXERCISES

We have only selected the most proven and basic exercises, which stimulate deep into the muscle tissue to provide fat oxidation, toning and the building of muscle.

Perform in order

CHEST

1. Barbell or dumbbell press on an incline bench.
2. Flat dumbbell or barbell on a flat bench
3. Dumbell flyes . Rotate weekly with the incline bench or flat bench.

BICEPS-frontal top of arm

1. Straight or cambered bar curls/EZ Bar.
2. Seated upright or incline dumbbell hammer curls ,perform alternately or simultaneously .Hold dumbbell palms facing toward you.
3. One arm concentration curls or seated machine curls.

SHOULDERS

1. Seated machine shoulder press or seated dumbbell shoulder press or seated smith machine barbell press- to the front-not behind the head.
2. Dumbell rear delt flyes-seated or standing bent at forty five degrees to isolate the back portion of muscle on the shoulder.
3. Dumbell side lateral raises- seated or standing
4. Dumbell or barbell front raises- for the front portion of the shoulder.

TRICEPS

1. Lying tricep extensions- use the cambered/EZ bar
2. Tricep dips- use machine or dip bars.
3. Standing tricep pressdown.
4. Optional- Standing rope pressdowns pulled out to the side at full extension,(bottom of movement.)

LEGS-QUAD

1. Warm up 5 min stationery bike.
2. 2 nd warm up ,seated quadriceps extension- very light.
3. Forty five degree incline -leg press.
4. Smith machine barbell squats.
5. Standing alternating leg lunges in a stationery position.

HAMSTRINGS

1. Lying leg curl.
2. Standing leg curls, alternating individual legs.
3. Standing bent over stiff legged deadlift -use either a barbell or dumbbells.

LOWER LEG-CALF (inner and outer)

1. Seated machine calf raises.
2. Standing calf raises- or use leg press -legs should have a slight bend.
3. OPTIONAL-donkey calf raises

BACK-LATS-RHOMBOIDS AND TRAPEZIUS

1. Seated lat pull downs to the front
2. One arm dumbbell rows ,alternating each arm
3. Seated close grip cable rows.
4. Dumbbell or Barbelle shrugs (compulsory men, optional women).

ABDOMINALS

1. Roman chair situps( for overall abs) or kneeling cable crunches
2. Crunches-for top abs
3. Lying off the bench leg raises-for lower abs.