| EXERCISE | SET 1 | SET 2 | SET 3 | SET 4 | TIPS |
| Pull ups | 10sets 10reps | Focus on chest to bar and not chin to Bar | |||
| Supinated Barbell Row | 12 | 10 | 8 | 8 | Grip shoulder width apart and pull bar towards belly Button |
| Seated T-Bar row | 12 | 12 | 12 | 12 | Keep Elbows tucked in , squeeze midback for 2sec |
| Alternating Dumbbell curls | 10 | 10 | 10 | 10 | Go as heavy as possible only having forced reps on last 2reps |
| Ezi-Bar Preacher Curl | 7sets 12 reps 30sec rest in-between | Make sure to get full stretch and full squeeze | |||
Close stance, on the eccentric portion go as low you can until the point your lower wants to lift off the mat
Keep chest on the legs. Elbows to be fixed next to the body, keep body parallel to the ground.30 sec rest in-between sets
Grip anywhere inside shoulder width. Get a comfortable grip. Push through the triceps
Elbows fixed next to ears, make sure to fully stretch the triceps on the eccentric
Keep shoulders back and elbows fixed
Keep arm behind the body and elbows fixed
Focus on the squeeze and eccentric
Keep Shoulders fixed, only use the bicep
3sec squeeze. Keep elbows fixed
Focus on using the quad and squeezing the quad No rest in-between sets
2sec Squeeze
3sec Negative. Keep dumbbells at the corner of your legs , legs slightly bent throughout the movement , control the whole movement until the dumbbell are below the knees and the hamstrings get active, only then do you go up to starting position
Close lunges hitting the quads
Imagine trying to touch your ears with your shoulders and keep the arms as straight as possible
Keep elbows in line or above wrists. At the end of the movement downward rotate the wrists to activate the lateral head more
Keep core tight, do not lean to the side when pressing
As you pull the rope to your forehead you pull the rope apart pushing your elbows back, forearm stays above biceps
Let the elbows lead. Lead with the elbows. Elbows above wrists at all times and only take the bar up to chest height
Stay Parallel to the ground. Let the elbows lead, make the rear delts work and not upper back
Keep elbows in line or above wrists. At the end of the movement downward rotate the wrists to activate the lateral head more
If this movement is uncomfortable for you keep the bar in front
Aim to touch the bar with your chest, get a Full stretch at the Top
Retract scapular, squeeze gluts
Keep whole body connected, drive heels hard towards the ground and squeeze
gluts at the top
Full stretch on the eccentric , focus on chest to bar
focus on contraction, stay away from heavy weight
2sec squeeze. Stay just above parallel, activate back muscle before puling
Keep shoulders rolled back. Get full stretch on the eccentric and on the concentric focus on taking the chest to the bar
Stretch forward on the eccentric and pull through the elbows on the concentric
Keep elbows in line or above wrists. At the end of the movement downward rotate the wrist to activate the lateral head more.
Heavy reps, focus on squeezing the chest.
2sec squeeze
Do not dip the hips, focus on the chest. Focus on pushing your biceps together.
Increase weight every set, 2sec at the top. Pause at the bottom.
Keep elbows flared out in order to activate chest, when elbows are tucked it, it will isolate the triceps.
Keep arms slightly bent and make the chest do the work.
1st 5 3sec negative, next 5 normal tempo, next 5 3sec negative ,then till failure
2sec eccentric and only going as low as 45degrees
Keep lunges close, focusing on the quads
Keep The bar as close to your body as possible
No bouncing at the bottom of the movement, all the way down and all the way up, 1sec isometric hold.
Focus on getting heels to the gluts. You may use seated, standing or laying curls
Work through the ladder starting at 15 push-ups and 1 clap overhead. Work down on the push-ups and up on the clap over head
Keep arms slightly bent and make the chest do the work
Press on a incline angle keeping shoulders rotated backwards
Pull bar towards upper abdominals
Stretch forward on the eccentric and pull through the elbows on the concentric
Keep elbows in an incline angle, pressing upwards
2sec Eccentric
2sec Eccentric
No bouncing at the bottom of the movement, all the way down and all the way up, 1sec isometric hold. Keep weight heavy To failure
5sec Eccentric
Catching the jump on a soft landing to take away strain on the knees
Keep lunge wide , to isolate gluts and hamstring
Keep feet shoulder width apart, on the eccentric portion go as low you can until the point your lower wants to lift off the mat
Focus on getting heels to the gluts. You may use seated, standing or laying curls
Get as low as Possible , push through the heels
Let the elbows lead , elbows stay higher than wrists
If this movement is uncomfortable for you keep the bar in front
Take the cable through the legs , raising the cable shoulder height
Keep chest on the legs as much as you can , focus on isolating your rear delts rather than upper back
As you pull the rope to your forehead you pull the rope apart pushing your elbows back, forearm stays above biceps
Keep elbows in line or above wrists. At the end of the movement downward rotate the
wrists to activate the lateral head more
No bouncing at the bottom of the movement, all the way down and all the way up, 1sec isometric hold
7 partials 7 top half of the motion
7 full range of motion 21 in total
Start dumbbells at hammer position the internally rotate dumbbells as you curl up
Imagine trying to touch your ears with your shoulders and keep the arms as straight as possible
On the eccentric dip the hips to help stretch the lat, on the concentric lead with the elbows
bring the hips up squeezing the lats
Pull with the lat. Pull the dumbbell as close the hip as you can
Stay just above parallel, activate back muscle before puling
Aim to touch the bar with your chest
Pull through the elbows, get a full stretch on the eccentric and dip
the head through stretching the lat
Elbows to be fixed next to the body, keep body parallel to the ground.
Elbows fixed next to ears, make sure to fully stretch the triceps on the eccentric
Keep elbows tucked in and elbows fixed. Squeeze for 2sec.
Keep elbows flared out in order to activate chest, when elbows are tucked it, it will isolate the triceps.
Keep Arms slightly bent with a 2sec eccentric, squeeze chest on the concentric without the dumbbells touching.
Tuck elbows slightly in, it will take out a lot should activation.
No bouncing at the bottom of the movement, all the way down and all the way up, 1sec isometric hold.
Keep at a close stance. Dumbbell at chest height. Keep elbows as close to the dumbbell as possible. Control movement through the eccentric, go just below parallel and not lower.
Keep dumbbells at the corner of your legs , legs slightly bent throughout the movement , control the whole movement until the dumbbell are below the knees and the hamstrings get active, only then do you go up to starting position.
Hips must stick to the pad, foot placement is up to your comfort (anywhere from shoulder width to feet together), movement must be controlled and with a 1sec isometric Hold.
Keep stance shoulder width apart, chest out, head straight. On the eccentric make sure knees follow toes.
1st set of leg extensions (50reps) are a warm up, stay from failure.
2nd round of Leg extension are all working sets with 1sec isometric squeeze.