Martinez, Dane Parsely Emmanuel H.

FW02-1_A58

CHEST MUSCLE

• Barbell Bench Press

- Instructions: Lie on your back on a bench. Grasp a barbell with an overhand grip just
wider than shoulder-with apart and hold it above your chest with your arms fully
extended. Pause, and then press the bar in a straight line back up to the starting
position.

• Decline Push-Up

- A decline pushup is an advanced variation of the basic pushup that increases the
difficulty significantly by placing your feet higher than your hands. Adjusting the
bench height allows you to customize the intensity of your workout using just your
body weight.
- All you need is a bench, step, or some other solid object you can rest your feet on.
Adding this exercise to your upper body strength training routine is a nice
alternative to performing a basic pushup.
BACK MUSCLE

• Barbell Shrugs

- Stand tall, holding a bar in an overhand grip with your hands just outside your
thighs. Lift your shoulders straight up, hold for one or two seconds in this elevated
position, then lower them back to the start. Throughout the exercise, make sure you
keep your shoulders back and your spine and elbows straight.

• Seated Cable Row

- Set the appropriate weight on the weight stack and attach a close grip bar or V-bar
to the seated row machine.
- Grasp the bar with a neutral grip (palms facing in).
- Keeping your legs slightly bent and your back straight, pull the weight up slightly off
the stack. You should be sitting straight upright with your shoulders back. This is the
starting position.
- Keeping your body in position, pull the handle into your stomach.
- Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight
back to the starting position.
- Repeat for desired reps.
SHOULDER MUSCLE

• Standing Military Press

- Stand upright and keep the back straight.

- Hold a barbell in each hand at the shoulders with an overhand grip. Thumbs should
be on the inside and knuckles facing up.
- Raise the weights above the head in a controlled motion while exhaling. Pause at the
top of the motion.
- Return the barbell to the shoulders while inhaling.

• Dumbbell Front Raise

- Stand with feet about shoulder-width apart. Keep the back straight and feet planted
flat on the floor. Your arms holding weights should hang down.
- Hold the dumbbells across the thighs horizontally, palms facing back toward the
thighs. Ensure that you have a firm grip.
- Brace the abdominal muscles.
- Lift the weights upward, inhaling, with arms out in front and palms facing down.
Keep a slight bend in the elbows to reduce the stress on the joints. Pause when the
arms are approximately horizontal to the floor and feel the contraction in the
shoulders.
- Return the dumbbells to the starting position at the thighs with a slow and
controlled motion while exhaling.
LEG MUSCLE

• Barbell Full Squat

- Take the bar out of the rack with it resting on your rear shoulder muscles. Take two
big steps back and stand with your feet roughly shoulder-width apart, toes pointing
slightly out. Keep your spine in alignment by looking at a spot on the floor about two
metres in front of you, then “sit” back and down as if you’re aiming for a chair.
Descend until your hip crease is below your knee. Keep your weight on your heels as
you drive back up.

• Romanian Deadlift

- Use an overhand grip to hold the bar at hip level.

- Draw your shoulders back and keep your spine straight.

- Push your hips back as you slowly lower the bar toward your feet.

- Press your hips forward to come into a standing position with the barbell in front of
your thighs.
ARM MUSCLE

• Skull Crusher

- Hold the dumbbell with both hands above your chest, straight up, and with the
dumbbell shaft in a vertical position. This is the starting position. Inhale.
- Move the weight down toward the rear of your head by flexing your elbows while
exhaling. The motion takes place in the elbows, while upper arms generally remain
perpendicular to the body. Keep the upper arms from moving back and forth with
the weight as this transfer some of the work to the shoulders instead of focusing it
on the triceps.
- Continue lowering the weight behind the head until the dumbbell head is about in
line with the bench top, or even a little higher if this feels unwieldy.
- Reverse the movement until the weight is held above the chest in the starting
position again. Do not lock the elbows at the starting position; instead, stop just shy
of locked position to maintain tension in your muscle.

• Barbell Curls
- Stand tall with your chest up and core braced, holding the barbell with your hands
just outside of your hips, using an underhand grip. Keeping your chest up and your
elbows tight to your sides, initiate the move by raising your hands slightly so you feel
your biceps become engaged. While maintaining tension on your biceps, curl the bar
up to shoulder height, then give your biceps a one-second squeeze. Start to lower
the bar slowly, keeping your biceps tensed and engaged to work as many muscle
fibers as possible.

- Once the bar is back in the start position, straighten your arms fully to tense your
triceps to ensure that your biceps are worked through the fullest possible range of
motion.