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| Mr. Universe Ahmed Hamouda. |
Dilip Jacob’s Workouts @ Gymnasium
Saturday: Chest & Triceps.
Sunday: Back & Biceps.
Monday: Trapezius, Shoulder / Deltoid & Leg
Tuesday: Chest & Triceps.
Wednesday: Back & Biceps.
Thursday: Trapezius, Shoulder / Deltoid & Leg
Friday: Rest
Chest Workout
•Dumbbell Press:
Dumbbell Bench Press Guide. (a) Lie down on a flat bench with a dumbbell in each hand resting on top of your thighs. The
palms of your hands will be facing each other. (b) Then, using your thighs to help raise the dumbbells up, lift the dumbbells
one at a time so that you can hold them in front of you at shoulder width. (c) Once at shoulder width, rotate your wrists
forward so that the palms of your hands are facing away from you. The dumbbells should be just to the sides of your chest,
with your upper arm and forearm creating a 90 degree angle. Be sure to maintain full control of the dumbbells at all times.
This will be your starting position. (d) Then, as you breathe out, use your chest to push the dumbbells up. Lock your arms
at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly. Tip: Ideally, lowering
the weight should take about twice as long as raising it. (e) Repeat the movement for the prescribed amount of repetitions
of your training program.
•Incline Dumbbell Press:
Incline Dumbbell Press Guide. (a) 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. (b) 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. (c) 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. (d) Be sure
to keep full control of the dumbbells at all times. Then breathe out and push the dumbbells up with your chest. (e) 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. (f) Repeat the movement for the prescribed amount of repetitions. (g) 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.
•Decline Dumbbell Press:
Decline Dumbbell Bench Press Guide. (a) Secure your legs at the end of the decline bench and lie down with a dumbbell on each
hand on top of your thighs. The palms of your hand will be facing each other. (b) Once you are laying down, move the dumbbells
in front of you at shoulder width. (c) Once at shoulder width, rotate your wrists forward so that the palms of your hands
are facing away from you. This will be your starting position. (d) Bring down the weights slowly to your side as you breathe
out. Keep full control of the dumbbells at all times. Tip: Throughout the motion, the forearms should always be perpendicular
to the floor. (e) As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted
position, squeeze your chest, hold for a second and then start coming down slowly. Tip: It should take at least twice as long
to go down than to come up. (f) Repeat the movement for the prescribed amount of repetitions
•Bench Press (barbell):
Barbell Bench Press – (a) Lie back on a flat 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. This will be your starting position. (b) From the starting position, breathe in and begin coming
down slowly until the bar touches your middle chest. (c) After a brief pause, push the bar back to the starting position as
you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted
position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight
should take about twice as long as raising it. (d) Repeat the movement for the prescribed amount of repetitions. (e) When
you are done, place the bar back in the rack.
•Incline Bench Press (barbell):
Incline Bench Press Guide. (a) Load the bar to an appropriate weight for your training. (b) Lay on the bench with your feet
flat on the ground, driving through to your hips. Your back should be arched, and your shoulder blades retracted. (c) Take
a medium, pronated grip covering the rings on the bar. Remove the bar from the rack, holding the weight above your chest with
your arms extended. This will be your starting position. (d) Lower the bar to the sternum by flexing the elbows. Maintain
control and do not bounce the bar off of your chest. Your lats should stay tight and elbows slightly drawn in. (e) After touching
your torso with the bar, extend the elbows to return the bar to the starting position.
•Decline Bench Press (barbell):
Decline Bench Press Guide. 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.
•Dumbbell Flyes (flat, incline, & decline):
Dumbbell Flyes Guide. The dumbbell fly is an exercise used to stimulate the pectoral muscles in the chest. It is performed
by holding dumbbells (one in each hand), lying back on a bench or flat surface, and using the pectoral and deltoid muscles
to adduct the weights inwards. Usually the elbows stay fairly fixed and arms almost straight. Incline Dumbbell Flyes Guide.
Hold a dumbbell on each hand and lie on an incline bench that is set to an incline angle of no more than 30 degrees. Extend
your arms above you with a slight bend at the elbows. Now rotate the wrists so that the palms of your hands are facing you.
Decline Dumbbell Flyes Guide. Secure your legs at the end of the decline bench and lie down with a dumbbell on each hand on
top of your thighs. The palms of your hand will be facing each other. Once you are lying down, move the dumbbells in front
of you at shoulder width.
•Dumbbell Pullovers:
Dumbbell Pullovers Guide. Lie on upper back perpendicular to bench. Flex hips slightly. Grasp one dumbbell from behind or
from side with both hands under inner plate of dumbbell. Position dumbbell over chest with elbows slightly bent. Keeping elbows
slightly bent throughout movement, lower dumbbell over and beyond head until upper arms are in-line with torso. Pull dumbbell
up and over chest. Repeat.
•Pushups
Pushups Guide. (a) Get into a high plank position. Place your hands firmly on the ground, directly under shoulders. Ground
your toes into the floor to stabilize your lower half. Brace your core (tighten your abs as if preparing to take a punch),
engage glutes and hamstrings, and flatten your back so your entire body is neutral and straight. (b). Lower your body. Begin
to lower your body—keeping your back flat and eyes focused about three feet in front of you to keep a neutral neck—until
your chest grazes the floor. Don’t let your butt dip or stick out at any point during the move; your body should remain
in a straight line from head to toe. Draw shoulder blades back and down, keeping elbows tucked close to your body (don't "T"
your arms). (c) Push back up. Keeping your core engaged, exhale as you push back to the starting position. Pro tip: Imagine
you are screwing your hands into the ground as you push back up. That’s one! Repeat for 10 to 20 reps or as many as
can be performed with good form.
•Chest Dips
Chest Dips guide. (a)For this exercise you will need access to parallel bars. To get yourself into the starting position,
hold your body at arm’s length (arms locked) above the bars. (b) While breathing in, lower yourself slowly with your
torso leaning forward around 30 degrees or so and your elbows flared out slightly until you feel a slight stretch in the chest.
(c) Once you feel the stretch, use your chest to bring your body back to the starting position as you breathe out. Tip: Remember
to squeeze the chest at the top of the movement for a second. (d) Repeat the movement for the prescribed amount of repetitions.
Triceps Workout
•Reverse Grip Triceps Bench Press
Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight
over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure that as opposed to a regular
bench press; you keep the elbows close to the torso at all times in order to maximize triceps involvement. After a second
pause, bring the bar back to the starting position as you breathe out and push the bar using your triceps muscles. Lock your
arms 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.
•Dumbbell Triceps Kickbacks
Dumbbell Triceps Kickbacks Guide. (a) Stand to the right of your weight bench, holding a dumbbell in your right hand with
your palm facing in. (b) Place your left lower leg and your left hand on top of the bench. (c) Lean forward at the hips until
your upper body is at a 45-degree angle to the floor. (d) Bend your right elbow so your upper arm is parallel to the floor,
your forearm is perpendicular to it, and your palm faces in. (e) Keep your elbow close to your waist. (f) Pull your abdominals
in and bend your knees slightly. (g) Keeping your upper arm still, straighten your arm behind you until your entire arm is
parallel to the floor and one end of the dumbbell points toward the floor. (h) Slowly bend your arm to lower the weight. (i)
After you complete the set, repeat the exercise with your left arm.
•Cable / Rope / Bar Triceps Pushdowns
Cable / Rope / Bar Triceps Pushdowns guide. (a) Attach a straight or angled bar or rope to a high pulley and grab with an
overhand grip (palms facing down) at shoulder width. (b) Standing upright with the torso straight and a very small inclination
forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing up towards
the pulley as they hold the rope with the palms facing each other. This is your starting position. (c) Using the triceps,
bring the rope down as you bring each side of the rope to the side of your thighs. At the end of the movement the arms are
fully extended and perpendicular to the floor. The upper arms should always remain stationary next to your torso and only
the forearms should move. Exhale as you perform this movement. (d) Standing upright with the torso straight and a very small
inclination forward, bring the upper arms close to your body and perpendicular to the floor. The forearms should be pointing
up towards the pulley as they hold the bar. This is your starting position. (e) After holding for a second, at the contracted
position, bring the rope or bar slowly up to the starting point. Breathe in as you perform this step. (f) Repeat for the recommended
amount of repetitions.
•Reverse Grip Cable Bar Triceps Pushdowns
Reverse Grip Cable Bar Triceps Pushdowns guide. (a) Start by setting a bar attachment (straight or e-z) on a high pulley
machine. (b) 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. (c) 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. (d) Then begin to lower the cable bar back down to the original staring position while exhaling
and contracting the triceps hard. (e) Repeat for the recommended amount of repetitions.
• Barbell / Dumbbell Skull Crushers Triceps
Barbell / Dumbbell Skull Crushers Triceps guide. (a) 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. (b) 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. (c) Lift the bar back to the starting position by extending the elbow and exhaling.
(d) Repeat for the recommended amount of repetitions. (e) Lie on a flat bench while holding two dumbbells directly in front
of you. Your arms should be fully extended at a 90-degree angle from your torso and the floor. The palms should be facing
in and the elbows should be tucked in. This is the starting position. (f) As you breathe in and you keep the upper arms stationary
with the elbows in, slowly lower the weight until the dumbbells are near your ears. (g) At that point, while keeping the elbows
in and the upper arms stationary, use the triceps to bring the weight back up to the starting position as you breathe out.
(h) Repeat for the recommended amount of repetitions.
• Triceps Dips
Triceps Dips Guide. (a) Position your hands shoulder-width apart on a secured bench or stable chair. (b) Slide your butt off
the front of the bench with your legs extended out in front of you. (c) Straighten your arms, keeping a little bend in your
elbows to keep tension on your triceps and off your elbow joints. (d) Slowly bend your elbows to lower your body toward the
floor until your elbows are at about a 90-degree angle. Be sure to keep your back close to the bench. (e) Once you reach the
bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes
one rep. (f) Keep your shoulders down as you lower and raise your body. You can bend your legs to modify this exercise. (g)
Do 15 to 20 reps per set and aim to do three to four sets.
•Close-Grip Bench Press Triceps
Close-Grip Bench Press Triceps guide. (a) The close grip bench press is a good mass builder for the triceps! Set up for the
exercise by loading the weight on the bar and adjusting the height of the rack (if adjustable). (b) Lay back on the bench
and position your feet firmly on the floor. (c) Grasp the barbell with an overhand grip (palms facing your feet) with your
hands about 8-12 inches apart. Take the weight off the rack. (d) Keeping your elbows tucked in at your sides, slowly lower
the barbell down to your middle chest until it's about 1 inch from touching. (e) Contract the triceps and push the barbell
back up until your arms are almost fully outstretched. (f) Don't lock the elbows, and then repeat the movement for desired
reps.
Close Grip Bench Press Tips. (a)Technique is important to make sure that the close grip bench press works the triceps and
not the chest/shoulders. Keep your elbows as close to your body as possible during the set. (b) Don't let the bar touch your
chest and don't lock your elbows out at the top of the exercise. (c) Focus on the stretch and contraction of the triceps throughout
the movement. The mind-muscle connection is really important here, and you might want to practice the close grip bench press
with no weight until you can engage your triceps as the prime movers for the exercise. (d) Lowering the weight should generally
take about twice as long as raising it.
•Overhead Dumbbell Triceps Extension (my favorite)
Overhead Dumbbell Triceps Extension guide. (a) To begin, stand up with a dumbbell held by both hands. Your feet should be
about shoulder width apart from each other. Slowly use both hands to grab the dumbbell and lift it over your head until both
arms are fully extended. (b) The resistance should be resting in the palms of your hands with your thumbs around it. The palm
of the hands should be facing up towards the ceiling. This will be your starting position. (c) Keeping your upper arms close
to your head with elbows in and perpendicular to the floor, lower the resistance in a semicircular motion behind your head
until your forearms touches your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe
in as you perform this step. (d) Go back to the starting position by using the triceps to raise the dumbbell. Breathe out
as you perform this step. (e) Repeat for the recommended amount of repetitions. (a)Sit down on a bench with back support
and grasp a dumbbell with both hands and hold it overhead at arm's length. Tip: a better way is to have somebody hand it to
you especially if it is very heavy. The resistance should be resting in the palms of your hands with your thumbs around it.
The palm of the hand should be facing inward. This will be your starting position. (b) Keeping your upper arms close to your
head (elbows in) and perpendicular to the floor, lower the resistance in a semi-circular motion behind your head until your
forearms touch your biceps. Tip: The upper arms should remain stationary and only the forearms should move. Breathe in as
you perform this step. (c) Go back to the starting position by using the triceps to raise the dumbbell. Breathe out as you
perform this step. (d) Repeat for the recommended amount of repetitions.
•Cable Bent Over Cable Triceps Extension
Cable Bent Over Cable Triceps Extension guide. Grasp cable bar from medium high pulley with narrow or shoulder width overhand
grip. Turn body away from pulley apparatus and position turned cable bar behind neck. Bend over downward with cable bar positioned
behind neck, gripped at each side. Lunge forward with one leg. Allow elbows to be pulled back under cable resistance. Extend
forearms forward until elbows are straight. Allow cable bar to return back over neck. Repeat.
Back Workout
•Deadlift
Deadlift guide. 1. INHALE - Take a deep breath and hold it as you start the pull off the floor. This increases torso stability
by bracing the spine and helps generate greater strength of the muscles involved when you're lifting heavy. 2. BAR NONE -
Keep the bar close to your body (actually touching) throughout the range of motion. 3. START THE PULL - Pull the weight off
the floor by straightening your legs, keeping your back flat and the bar close to your body with your arms straight. Your
shoulders and hips must come up at the same relative speed; don't let your hips "kick up" before your shoulders move. People
will commonly start rising up with their hips first instead of extending their hips, knees and trunk simultaneously. Think
about pushing through the floor with your feet as you drive to stand upright.
•Bent-over Barbell Rows
Bent-over Barbell Rows guide. (a) Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and
bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.
Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular
to the floor and your torso. This is your starting position. (b) Now, while keeping the torso stationary, breathe out and
lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted
position, squeeze the back muscles and hold for a brief pause. (c) Then inhale and slowly lower the barbell back to the starting
position. (d) Repeat for the recommended amount of repetitions.
•Wide-Grip Lat Pulldown
Wide-Grip Lat Pulldown guide. (a) 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. (b) 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. (c) 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. (d) 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. (e) 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. (f) Repeat this motion for the prescribed amount of repetitions.
•Pull-ups
Pull-ups guide. (a) Grab the pull-up 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 your 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.
(b) 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.
(c) Pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Exhale
as you perform this portion of the movement. Tip: Concentrate on squeezing the back muscles once you reach the full contracted
position. The upper torso should remain stationary as it moves through space and only the arms should move. The forearms should
do no other work other than hold the bar. (d) After a second on the contracted position, start to inhale and slowly lower
your torso back to the starting position when your arms are fully extended and the lats are fully stretched. (e) Repeat this
motion for the prescribed amount of repetitions.
•One-arm Dumbbell Rows Back
One-arm Dumbbell Rows Back guide. (a) Choose a flat bench and place a dumbbell on each side of it. (b) 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. (c) 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. (d) 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. (e) Lower the resistance
straight down to the starting position. Breathe in as you perform this step. (f) Repeat the movement for the specified amount
of repetitions. (g) Switch sides and repeat again with the other arm.
•Seated Cable Rows (wide and inside grip)
Seated Cable Rows (wide and inside grip) guide. Wide-Grip Seated Row - Sit slightly forward on platform in order to grasp
cable attachment. With a wider than shoulder width grip, slide hips back positioning knees with slight bend. Pull cable attachment
to waist while pulling torso upright. Pull shoulders back and push chest forward while arching back. Return until arms are
extended, shoulders are stretched forward, and lower back is flexed forward. Repeat.
Close-Grip Seated Row - (a) For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar
will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first
sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly
bent and not locked. (b) Lean over as you keep the natural alignment of your back and grab the V-bar handles. (c) With your
arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your
chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This
is the starting position of the exercise. (d) Keeping the torso stationary, pull the handles back towards your torso while
keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should
be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while
breathing in. (e) Repeat for the recommended amount of repetitions.
•T-bar Rows Back
T-bar Rows Back guide. (a) Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight
onto your end. (b) Stand over the bar, and position a Double D row handle around the bar next to the collar. Using your hips
and legs, rise to a standing position. (c) Assume a wide stance with your hips back and your chest up. Your arms should be
extended. This will be your starting position. (d) Pull the weight to your upper abdomen by retracting the shoulder blades
and flexing the elbows. Do not jerk the weight or cheat during the movement. (e) After a brief pause, return to the starting
position
•Back Extensions / Hyperextensions
Back Extensions / Hyperextensions guide. Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at
the waist without any restriction. Repeat for the recommended amount of repetitions.
Biceps Workout
•Standing Barbell Curls Biceps
Standing Barbell Curls Biceps guide. (a) Stand up with your torso upright while holding a barbell at a shoulder-width grip.
The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
(b) While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip:
Only the forearms should move. (c) Continue the movements until your biceps are fully contracted and the bar is at shoulder
level. Hold the contracted position for a second and squeeze the biceps hard. (d) Slowly begin to bring the bar back to starting
position as your breathe in. (e) Repeat for the recommended amount of repetitions.
•Standing Alternating Dumbbell Curls Biceps
Standing Alternating Dumbbell Curls Biceps guide. (a) Stand (torso upright) with a dumbbell in each hand held at arm’s
length. The elbows should be close to the torso and the palms of your hand should be facing your thighs. (b) While holding
the upper arm stationary, curl the right weight as you rotate the palm of the hands until they are facing forward. At this
point continue contracting the biceps as you breathe out until your biceps is fully contracted and the dumbbells are at shoulder
level. Hold the contracted position for a second as you squeeze the biceps. Tip: Only the forearms should move. (c) Slowly
begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to twist the palms back to the
starting position (facing your thighs) as you come down. (d) Repeat the movement with the left hand. This equals one repetition.
(e) Continue alternating in this manner for the recommended amount of repetitions.
•Seated Dumbbell Curls Biceps
Seated Dumbbell Curls Biceps guide. (a) Sit on a flat bench with a dumbbell on each hand being held at arm’s length.
The elbows should be close to the torso. (b) Rotate the palms of the hands so that they are facing your torso. This will be
your starting position. (c) While holding the upper arm stationary, curl the weights and start twisting the wrists once the
dumbbells pass your thighs so that the palms of your hands face forward at the end of the movement. Make sure that you contract
the biceps as you breathe out and make sure that only the forearms move. Continue the movements until your biceps are fully
contracted and the dumbbells are at shoulder level. Hold the contracted position for a second as you squeeze the biceps. (d)
Slowly begin to bring the dumbbells back to the starting position as your breathe in and as you rotate the wrists back to
a neutral grip. (e) Repeat for the recommended amount of repetitions.
•One Arm Preacher Dumbbell Curls Biceps
One Arm Preacher Dumbbell Curls Biceps guide. (a) Grab a dumbbell with the right arm and place the upper arm on top of the
preacher bench or the incline bench. The dumbbell should be held at shoulder length. This will be your starting position.
(b) As you breathe in, slowly lower the dumbbell until your upper arm is extended and the biceps is fully stretched. (c) As
you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height.
Again, remember that to ensure full contraction you need to bring that small finger higher than the thumb. (d) Squeeze the
biceps hard for a second at the contracted position and repeat for the recommended amount of repetitions. (e) Switch arms
and repeat the movement.
•Preacher Barbell Curls Biceps
Preacher Barbell Curls Biceps guide. Sit on preacher bench placing back of arms on pad. Grasp curl bar with shoulder width
underhand grip. Raise bar until forearms are vertical. Lower barbells until arms are fully extended. Repeat.
•Preacher Hammer Curls Biceps
Preacher Hammer Curls Biceps guide. (a) Place the upper part of both arms on top of the preacher bench as you hold a dumbbell
in each hand with the palms facing each other (neutral grip). (b) As you breathe in, slowly lower the dumbbells until your
upper arm is extended and the biceps is fully stretched. (c) As you exhale, use the biceps to curl the weight up until your
biceps is fully contracted and the dumbbells are at shoulder height. (d) Squeeze the biceps hard for a second at the contracted
position and repeat for the recommended amount of repetitions.
•Seated Dumbbell Concentration Curls Biceps
Seated Dumbbell Concentration Curls Biceps guide. (a) Sit down on a flat bench with one dumbbell in front of you between your
legs. Your legs should be spread with your knees bent and feet on the floor. (b) Use your right arm to pick the dumbbell up.
Place the back of your right upper arm on the top of your inner right thigh. Rotate the palm of your hand until it is facing
forward away from your thigh. Tip: Your arm should be extended and the dumbbell should be above the floor. This will be your
starting position. (c) While holding the upper arm stationary, curl the weights forward while contracting the biceps as you
breathe out. Only the forearms should move. Continue the movements until your biceps are fully contracted and the dumbbells
are at shoulder level. Tip: At the top of the movement make sure that the little finger of your arm is higher than your thumb.
This guarantees a good contraction. Hold the contracted position for a second as you squeeze the biceps. (d) Slowly begin
to bring the dumbbells back to starting position as your breathe in. Caution: Avoid swinging motions at any time. (e) Repeat
for the recommended amount of repetitions. Then repeat the movement with the left arm.
•Reverse Barbell Curls Biceps
Reverse Barbell Curls Biceps guide. Grasp bar with shoulder width overhand grip. With elbows to side, raise bar until forearms
are vertical. Lower until arms are fully extended. Repeat.
•Seated Hammer Dumbbell Curls Biceps
Seated Hammer Dumbbell Curls Biceps guide. (a) Set up for the seated hammer curl by grabbing a flat bench or adjustable bench
and placing a set of dumbbells at one end. If you're using an adjustable bench, adjust the back to a 90 degree angle. (b)
Sit on the end of the bench with your feet out in front of you and your knees together. (c) Pick the dumbbells up off the
floor and let them hang by your sides with your palms facing your body (neutral grip). (d) Bend the arms slightly to take
up the tension into the biceps. This is the starting position for the exercise. (e) Keeping your back straight and your elbows
tucked in at your sides, slowly curl up the dumbbells up as far as possible. (f) Squeeze the biceps hard, and then slowly
lower the dumbbells back to the starting position. (g) Repeat for desired reps.
•Standing High Pulley Cable Curl Biceps
Standing High Pulley Cable Curl Biceps guide. (a) For the standing high pulley cable curl you'll need a cable machine with
two high pulley cable attachments. Set up by attaching a single grip handle to each of the high pulley cables and selecting
the weight you want to use on the stack. (b) Grip each of the cables with an underhand grip (palms facing up) and stand in
the center with your arms outstretched. This is the starting position. (c) Keeping your upper arms and body fixed, curl the
handles in towards your body as far as possible. (d) Pause, and then slowly lower the weight back to the starting position.(e)
Repeat for desired reps.
•One Arm Stirrup Cable Curls Biceps
One Arm Stirrup Cable Curls Biceps guide. (a) Attach a stirrup bar to a low cable pulley. (b) Stand of the side of the weight
stack with your legs shoulder width apart and your knees slightly bent and your abs drawn in. (c) Grasp the stirrup in one
hand with an underhand grip (palms facing up) and lower the stirrup to the top of your thighs. (d) Keeping your elbows still,
curl the stirrup up towards your chest. (e) Pause for a moment then slowly lower the stirrup to the starting position. Complete
all repetitions with a given arm and then switch arms.
•Low Pulley Rope Cable Curls Biceps
Low Pulley Rope Cable Curls Biceps guide. (a) Attach a rope attachment to a low pulley and stand facing the machine about
12 inches away from it. (b) Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of
the back and your torso stationary. (c) Put your elbows in by your side and keep them there stationary during the entire movement.
Tip: Only the forearms should move; not your upper arms. This will be your starting position. (d) Using your biceps, pull
your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms
stationary. (e) After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original
position. (f) Repeat for the recommended amount of repetitions.
•21's Biceps
1st 7 Reps: For the first seven reps, go from the bottom of the movement up to the halfway point (with your arms at a 90 degree
angle and hands at elbow level).
2nd 7 Reps: Go from the halfway point up to the top of the bicep curl (hands up near shoulder level).
3rd 7 Reps: Start at the bottom of the movement and complete a full range of movement all the way up.
21's Biceps guide. (a) Stand upright and grab a barbell with an underhand grip. (b) Place your hands shoulders-width apart
and allow your arms to hang toward the floor. (c) Tuck your elbows tight to the sides of your body. (d) Curl upward until
you make a 90-degree angle at your elbow. (e) Relax your arms back to full extension and repeat six more curls reaching the
90-degree angle at your elbow. (f) Now, from the 90-degree at your elbow position, curl the weight up until the barbell is
one to two inches away from your shoulder. (g) Lower the weight back to the 90-degree elbow position and repeat six more times.
(h)Now, allow your arms to return to full extension. (i) This time, curl your arms from full extension all the way to full
extension. Keep curling until the bar is about one to two inches away from your shoulder. (j) Repeat six more curls through
this full range of motion to complete a total of 21 curls.
Shoulder Workout
•Arnold Dumbbell Press
Arnold Dumbbell Press guide. (a) Sit on an exercise bench with back support and hold two dumbbells in front of you at about
upper chest level with your palms facing your body and your elbows bent. Tip: Your arms should be next to your torso. The
starting position should look like the contracted portion of a dumbbell curl. (b) Now to perform the movement, raise the dumbbells
as you rotate the palms of your hands until they are facing forward. (c) Continue lifting the dumbbells until your arms are
extended above you in straight arm position. Breathe out as you perform this portion of the movement. (d) After a second pause
at the top, begin to lower the dumbbells to the original position by rotating the palms of your hands towards you. Tip: The
left arm will be rotated in a counter clockwise manner while the right one will be rotated clockwise. Breathe in as you perform
this portion of the movement. (e) Repeat for the recommended amount of repetitions.
•Standing Dumbbell Shoulder Press or Seated Dumbbell Shoulder Press
Standing Dumbbell Shoulder Press guide. (a) Standing with your feet shoulder width apart, take a dumbbell in each hand. Raise
the dumbbells to head height, the elbows out and about 90 degrees. This will be your starting position. (b) Maintaining strict
technique with no leg drive or leaning back, extend through the elbow to raise the weights together directly above your head.
(c) Pause, and slowly return the weight to the starting position.
Seated Dumbbell Shoulder Press guide While holding a dumbbell in each hand, sit on a military press bench or utility bench
that has back support. Place the dumbbells upright on top of your thighs. Now raise the dumbbells to shoulder height one at
a time using your thighs to help propel them up into position.
•Military Barbell Press
Military Barbell Press guide. (a) Sit on a Military Press Bench with a bar behind your head and either have a spotter give
you the bar (better on the rotator cuff this way) or pick it up yourself carefully with a pronated grip (palms facing forward).Tip:
Your grip should be wider than shoulder width and it should create a 90-degree angle between the forearm and the upper arm
as the barbell goes down. (b) Once you pick up the barbell with the correct grip length, 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. (c) Lower
the bar down to the collarbone slowly as you inhales. (d) Lift the bar back up to the starting position as you exhale. (e)
Repeat for the recommended amount of repetitions.
•Barbell Upright Rows
Barbell Upright Rows guide. (a) Grasp a barbell with an overhand grip that is slightly less than shoulder width. (b) Now exhale
and use the sides of your shoulders to lift the bar, raising your elbows up and to the side. (c) Lower the bar back down slowly
to the starting position. (d) Repeat for the recommended amount of repetitions.
•Dumbbell Front Raise
Dumbbell Front Raise guide. (a) Pick a couple of dumbbells and stand with a straight torso and the dumbbells on front of your
thighs at arm’s length with the palms of the hand facing your thighs. This will be your starting position. (b) While
maintaining the torso stationary (no swinging), lift the left dumbbell to the front with a slight bend on the elbow and the
palms of the hands always facing down. Continue to go up until your arm is slightly above parallel to the floor. Exhale as
you execute this portion of the movement and pause for a second at the top. Inhale after the second pause. (c) Now lower the
dumbbell back down slowly to the starting position as you simultaneously lift the right dumbbell. (d) Continue alternating
in this fashion until all of the recommended amounts of repetitions have been performed for each arm.
•Dumbbell Seated Bent Over Lateral Raise
Dumbbell Seated Bent Over Lateral Raise guide. (a) Place a couple of dumbbells looking forward in front of a flat bench. (b)
Sit on the end of the bench with your legs together and the dumbbells behind your calves. (c) Bend at the waist while keeping
the back straight in order to pick up the dumbbells. The palms of your hands should be facing each other as you pick them.
This will be your starting position. (d) Keeping your torso forward and stationary, and the arms slightly bent at the elbows,
lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. (Note:
avoid swinging the torso or bringing the arms back as opposed to the side.) (e) After a one second contraction at the top,
slowly lower the dumbbells back to the starting position. (f) Repeat for the recommended amount of repetitions.
•Dumbbell Upright Row
Dumbbell Upright Row guide. (a) Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than
shoulder width. The dumbbells should be resting on top of your thighs. Your arms should be extended with a slight bend at
the elbows and your back should be straight. This will be your starting position. (b) Use your side shoulders to lift the
dumbbells as you exhale. The dumbbells should be close to the body as you move it up and the elbows should drive the motion.
Continue to lift them until they nearly touch your chin. Tip: Your elbows should drive the motion. As you lift the dumbbells,
your elbows should always be higher than your forearms. Also, keep your torso stationary and pause for a second at the top
of the movement. (c) Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of
the movement. (d) Repeat for the recommended amount of repetitions.
•Cable One Arm Front Raise
Cable One Arm Front Raise guide. (a) Select the weight on a low pulley machine and grasp the single hand cable attachment
that is attached to the low pulley with your left hand. (b) Face away from the pulley and put your arm straight down with
the hand cable attachment in front of your thighs at arms' length with the palms of the hand facing your thighs. This will
be your starting position. (c) While maintaining the torso stationary (no swinging), lift the left arm to the front with a
slight bend on the elbow and the palms of the hand always faces down. Continue to go up until your arm is slightly above parallel
to the floor. Exhale as you execute this portion of the movement and pause for a second at the top. (d) Now as you inhale
lower the arm back down slowly to the starting position. (e) Once the entire recommended amount of repetitions has been performed
for this arm, switch arms and perform the exercise with the right one.
•Cable One Arm Lateral Raise
Cable One Arm Lateral Raise guide. (a) Set the pulleys of a dual cable machine to the low setting and select the weight you
wish to use. Stand facing away from the machine and grasp the right handle with your left hand. (b) Stand straight up with
your arms in front of you (crossed over). The weight should be slightly off the stack. This is the starting position for the
movement. (c) Keeping your elbow high, extend your left arms out in a semi-circle motion. (d) Once your hand get to around
shoulder height, pause and slowly lower the weight back to the starting position. (e) Repeat for desired reps and then repeat
with your right arm, grasping the left handle with your right hand.
•Seated Rear Lateral Flyes (machine) / Reverse Machine Flyes
Seated Rear Lateral Flyes (machine) / Reverse Machine Flyes guide. (a) Adjust the handles so that they are fully to the rear.
Make an appropriate weight selection and adjust the seat height so the handles are at shoulder level. Grasp the handles with
your hands facing inwards. This will be your starting position. (b) In a semicircular motion, pull your hands out to your
side and back, contracting your rear delts. (c) Keep your arms slightly bent throughout the movement, with all of the motion
occurring at the shoulder joint. (d) Pause at the rear of the movement, and slowly return the weight to the starting position.
Legs Workout
•Barbell Squats
Barbell Squats guide. (a) This exercise is best performed inside a squat rack for safety purposes. To begin, first set the
bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place
the back of your shoulders (slightly below the neck) across it. (b) Hold on to the bar using both arms at each side and lift
it off the rack by first pushing with your legs and at the same time straightening your torso. (c) Step away from the rack
and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times
and maintain a straight back. This will be your starting position. (d) Begin to slowly lower the bar by bending the knees
and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are
on your calves. Inhale as you perform this portion of the movement. (e) Begin to raise the bar as you exhale by pushing the
floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
(f) Repeat for the recommended amount of repetitions.
•Dumbbell Squat
Dumbbell Squat guide. (a)Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs). (b)
Position your legs using a shoulder width medium stance with the toes slightly pointed out. Keep your head up at all times
as looking down will get you off balance and also maintain a straight back. This will be your starting position. Note: For
the purposes of this discussion we will use the medium stance described above which targets overall development; however you
can choose any of the three stances discussed in the foot stances section. (c) Begin to slowly lower your torso by bending
the knees as you maintain a straight posture with the head up. Continue down until your thighs are parallel to the floor.
Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes
that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing
undue stress on the knee and the exercise has been performed incorrectly. (d) Begin to raise your torso as you exhale by pushing
the floor with the heel of your foot mainly as you straighten the legs again and go back to the starting position. (e) Repeat
for the recommended amount of repetitions.
•Front Squat
Front Squat guide. (a) This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar
on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under
the bar while keeping the elbows high and the upper arm slightly above parallel to the floor. Rest the bar on top of the deltoids
and cross your arms while grasping the bar for total control. (b) Lift the bar off the rack by first pushing with your legs
and at the same time straightening your torso. (c) Step away from the rack and position your legs using a shoulder width medium
stance with the toes slightly pointed out. Keep your head up at all times as looking down will get you off balance and also
maintain a straight back. This will be your starting position. (Note: For the purposes of this discussion we will use the
medium stance described above which targets overall development; however you can choose any of the three stances described
in the foot positioning section). (d) Begin to slowly lower the bar by bending the knees as you maintain a straight posture
with the head up. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees
(which is the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement.
Tip: If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes
that is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing
undue stress on the knee and the exercise has been performed incorrectly. (e) Begin to raise the bar as you exhale by pushing
the floor mainly with the middle of your foot as you straighten the legs again and go back to the starting position. (f) Repeat
for the recommended amount of repetitions.
•Barbell Lunges
Barbell Lunges guide. (a) This exercise is best performed inside a squat rack for safety purposes. To begin, first set the
bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place
the back of your shoulders (slightly below the neck) across it. (b) Hold on to the bar using both arms at each side and lift
it off the rack by first pushing with your legs and at the same time straightening your torso. (c) Step away from the rack
and step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance.
Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue
stress on the knee joint. (d) Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
(e) Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
•Dumbbell Lunges
Dumbbell lunges guide. (a) Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your
starting position. (b) Step forward with your right leg around 2 feet or so from the foot being left stationary behind and
lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: As in the
other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on
the knee joint. Make sure that you keep your front shin perpendicular to the ground. (c) Using mainly the heel of your foot,
push up and go back to the starting position as you exhale. (d) Repeat the movement for the recommended amount of repetitions
and then perform with the left leg.
•Leg Press (45 degree sled)
Leg Press (45 degree sled) guide. (a) Set up for the 45 degree leg press by loading the weight plates you wants to use on
the leg press machine. (b) Sit down on the leg press machine and position your feet at about shoulder width apart, in the
middle of the foot plate. (c) Extend your legs to take the weight off the racks, and release the safety. (d) Your knees should
be slightly bent at the start of the movement, as this will ensure the weight is on your quads. (e) Slowly lower the weight
down until your legs are just past a 45 degree angle. (f) Push through your heels and extend your legs to move the weight
back up to the starting position. (g) Repeat movement for desired reps.
•Leg Extensions
Leg Extensions guide. (a) 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. (b) 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. (c) Slowly lower the weight back
to the original position as you inhale, ensuring that you do not go past the 90-degree angle limit. (d) Repeat for the recommended
amount of times.
•Barbell Hack Squat
Barbell Hack Squat guide. (a) Stand up straight while holding a barbell behind you at arm’s length and your feet at
shoulder width. Tip: A shoulder width grip is best with the palms of your hands facing back. You can use wrist wraps for this
exercise for a better grip. This will be your starting position. (b) While keeping your head and eyes up and back straight,
squat until your upper thighs are parallel to the floor. Breathe in as you slowly go down. (c) Pressing mainly with the heel
of the foot and squeezing the thighs, go back up as you breathe out. (d) Repeat for the recommended amount of repetitions.
•Machine Hack Press
Machine Hack Press guide. (a) Place the back of your torso against the back pad of the machine and hook your shoulders under
the shoulder pads provided. (b) Position your legs in the platform using a shoulder width medium stance with the toes slightly
pointed out. Tip: Keep your head up at all times and also maintain the back on the pad at all times. (c) Place your arms on
the side handles of the machine and disengage the safety bars (which on most designs is done by moving the side handles from
a facing front position to a diagonal position). (d) Now straighten your legs without locking the knees. This will be your
starting position. (Note: For the purposes of this discussion we will use the medium stance described above which targets
overall development; however you can choose any of the three stances described in the foot positioning section). (e) Begin
to slowly lower the unit by bending the knees as you maintain a straight posture with the head up (back on the pad at all
times). Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees (which is
the point in which the upper legs are below parallel to the floor). Inhale as you perform this portion of the movement. Tip:
If you performed the exercise correctly, the front of the knees should make an imaginary straight line with the toes that
is perpendicular to the front. If your knees are past that imaginary line (if they are past your toes) then you are placing
undue stress on the knee and the exercise has been performed incorrectly. (f) Begin to raise the unit as you exhale by pushing
the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position. (g)
Repeat for the recommended amount of repetitions.
•Seated Hamstring Curls
Seated Hamstring Curls guide. (a) Adjust the machine lever to fit your height and sit on the machine with your back against
the back support pad. (b) Place the back of lower leg on top of padded lever (just a few inches under the calves) and secure
the lap pad against your thighs, just above the knees. Then grasp the side handles on the machine as you point your toes straight
(or you can also use any of the other two stances) and ensure that the legs are fully straight right in front of you. This
will be your starting position. (c) As you exhale, pull the machine lever as far as possible to the back of your thighs by
flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for a second. (d) Slowly return
to the starting position as you breathe in. (e) Repeat for the recommended amount of repetitions.
•Seated Calf Raise
Seated Calf Raise guide. (a) Sit on the machine and place your toes on the lower portion of the platform provided with the
heels extending off. Choose the toe positioning of your choice (forward, in, or out) as per the beginning of this chapter.
(b) Place your lower thighs under the lever pad, which will need to be adjusted according to the height of your thighs. Now
place your hands on top of the lever pad in order to prevent it from slipping forward. (c) Lift the lever slightly by pushing
your heels up and release the safety bar. This will be your starting position. (d) Slowly lower your heels by bending at the
ankles until the calves are fully stretched. Inhale as you perform this movement. (e) Raise the heels by extending the ankles
as high as possible as you contract the calves and breathe out. Hold the top contraction for a second. (f) Repeat for the
recommended amount of repetitions.
•Standing Calf Raise Machine
Standing Calf Raise Machine guide. (a) Adjust the padded lever of the calf raise machine to fit your height. (b) Place your
shoulders under the pads provided and position your toes facing forward (or using any of the two other positions described
at the beginning of the chapter). The balls of your feet should be secured on top of the calf block with the heels extending
off it. Push the lever up by extending your hips and knees until your torso is standing erect. The knees should be kept with
a slight bend; never locked. Toes should be facing forward, outwards or inwards as described at the beginning of the chapter.
This will be your starting position. (c) 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. (d) Go back slowly to the starting position as you breathe
in by lowering your heels as you bend the ankles until calves are stretched. (e) Repeat for the recommended amount of repetitions.
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