Professional Documents
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Gym
Gym
BACK 4 3 2
SHLDR 3 4 1 3
ARMS 8 4 2
ABS 8 3
LEGS 8 3 3
SO group the above into 4 GROUPS1 body group per week.except the red ones so chest and back group 1 one Monday 1st week, group2 on 2nd week and .. Group 4 on 4th week.lik MAKE EVERY DAY BEFORE THE CHART AND ENTER INT THE APPTHEN COPY THAT TO 2ND G
oup 4 on 4th week.like that for body parts COPY THAT TO 2ND GROUP SHEET..MAKE IT..
SUBS COMPUND TRAPS SHOULDER FRONT SIDE REAR BICEPS ARMS TRICEPS FOREARMS UPPER LOWER CHEST MID INNER LATS BACK MIDDLEBACK LOWERBACK TOTAL ABS ABS OBLIQUE QUADS HAMSTRINGS LEGS CALVES GLUTS
Body Parts
exercises Dumbbell- Shoulder Press Cable- Low Pulley Row to Neck Dumbbell- Front Raise Dumbbell- Lateral raise Dumbbell- Lying Rear Lateral Raise Dumbbell- Alternate Bicep Curl Dips Dumbbell- Palm Down Wrist Curl Dumbbell- Flyes Incline Dumbbell- Decline Bench Press Bosu Ball Flys Dumbbell- Flyes Cable- Pull Downs - VBar Dumbbell- Bent Over Row Back Extension (Hyperextensions) (DO IT SOMEHOW) Curl - Ups Dumbbell- Side Bend Burpees Bridges on Balance Board CALVES: Machine- Laying Down Leg Curl
QUADS Burpees Dumbbell- Rear Lunge Dumbbell- Squat Machine- Leg Extension Machine- Leg Press Mountain climbers Plie Squat
HAMSTRINGS
Bridges on Balance Board Machine- Lying Leg Curls Machine- Seated Leg Curls
CALVES:
Calf Raises
GLUTS
Machine- Laying Down Leg Curl Bent Knee Bridge on Balance Ball
TOTAL ABS
Curl - Ups Knee-up Leg lifts Crunches on a Balance Ball Jack Knife with Balance Ball Reverse Crunch Sit ups- Weighted Sit-Up
OBLIQUE:
Cable- Pull Downs - VBar Dumbbell- Lying Pullover Close Grip Front Lat Pull Down Wide Grip Front Lat Pull Down
MIDDLE BACK
Dumbbell- Bent Over Row Dumbbell- Incline Bench Pull Dumbbell- One Arm Row
LOWER BACK:
Dumbbell- Alternate Bicep Curl Dumbbell- Alternate Incline Curl Dumbbell- Concentration Curls Dumbbell- Hammer Curls Dumbbell- Preacher Hammer Curl Dumbbell- Two Arm Preacher Curl Dumbbell- Zottman Curl Dumbbell- Single Arm Isometric Curl
TRICEPS:
Dips Dumbbell- Lying Tricep Extension Dumbbell- One Arm Tricep Extension Dumbbell- Tricep Kickback
FOREARMS:
Dumbbell- Palm Down Wrist Curl Dumbbell- Palm Up Wrist Curl COMPOUND Dumbbell- Incline Front Raise Dumbbell- Shoulder Press Machine- Shoulder Press
TRAPS
Cable- Low Pulley Row to Neck Dumbbell- Incline Shoulder Raise Dumbbell- Shrugs Dumbbell- Standing Upright Row
FRONT:
REAR
Dumbbell- Flyes
Begin in a squat position with hands on the floor in front of you. Kick your feet back to a pushup position*. Immediately return your feet to the squat position. Leap up as high as possible from the squat position. Repeat, moving as fast as possible. You should maintain a fast pace for this exercise. Strive for maximum height with each jump.
QUADS Burpees
Stand with dumbbells in both hands hanging down your sides. Extend one leg back and lower your body on the other leg until knee of rear leg is almost in contact with floor. Return to original standing position. Make sure your torso is straight during the whole exercise.
Dumbbell- Squat
Stand with your feet shoulder width apart and hold dumbbells in each hand with arms hanging down both sides. With your back straight, descend down until your thighs are parallel to the floor. Slowly return to the starting position. Keep your toes pointed slightly outward during the whole exercise.
Mountain climbers
Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed. Repeat in an alternating fashion for 20-30 seconds
Plie Squat
Start by standing straight in a wide stance with toes angled out. Hold a dumbbell with both hands in front of you and your arms extended downwards. Start by descending your body into a squat until your thighs are almost parallel to the floor. Pause, and return to starting position by pushing against your heels. HAMSTRINGS
Sit at a seated leg curl machine with your legs resting over the cushion. Grasp the handles to the sides and begin by curling your legs downwards as far as you can, pause, and return to the starting position. CALVES:
Calf Raises
GLUTES
Knee-up
Start by lying down on your back with your legs extended straight out and your arms by your side with palms on the floor. Get ready to start the set by lifting up your heels off the floor slightly. Keeping your knees together, slowly pull up your knees towards your torso. Pull your knees up as far as possible, then slowly lower back to the starting position. Do not let your feet touch the floor throughout the set.
Leg lifts
Lie on your back with your legs flat on the floor. With your lower back against the floor, raise aise your legs up in the air. Pause, and then lower your legs until your heel is just off the ground. Repeat.
Reverse Crunch
Lie on the floor and bend your knees so they are at 90 degrees. Start by curling your hips off the floor and reach your legs up towards the ceiling. Pause, and slowly return to starting position.
Sit-Up
Lie on your back on the floor with your feet shoulder width apart. Begin by lifting your upper body up until you are sitting up straight with your arms either at your sides, crossed in front of you, or behind your head. Lower your body back to the floor. Make sure that you do not use your arms to swing your body up and make sure that your feet remain touching the ground at all times.
Weighted crunch
Lie on the floor or a flat bench and hold a plate behind your neck or hugged across your chest. Raise your upper torso, pause at the top, and return to starting position. Repeat. OBLIQUE:
Oblique Crunches
Lie flat on your back with your knees bent. Begin by placing your right hand behind your right ear and raise your upper body turning your torso to the left, up until your right elbow touches your left knee. Pause, lower your body back to the starting position, and repeat. To complete the set, switch to your left hand and do the same thing by turning your torso to the right.
Roman Twist
Position your body sideways on a roman chair. Cross your hands over your chest and lower yourself as far as possible, pause, and return to starting position.
LATS:
Lie with your chest against an incline bench while holding a dumbbell in each hand. Start by pulling the dumbbells upwards using your back muscles. Remember to look up and keep your back flexed.
Dumbbell- One Arm Row Begin with one foot on the floor and the other knee resting on a flat bench. Lean forward until your back is parallel to the ground and place your hand (same side as resting knee) on the end of the bench for support. With your free hand grasp a dumbbell and pull up the weight by raising your elbow as far as it can go. Pause, and lower to starting position.
LOWER BACK:
Using a preacher bench, hold one dumbbell with right arm, palm facing up. Your arms should be supported against the pad during the full exercise. Curl dumbbell up toward your shoulder, pause, and lower to starting position. Alternate arms.
Dips
Grip the dip bars with your hands shoulder width apart and arms fully extended. Begin by lowering your body until your upper arms are just below parallel to the ground, pause and return to starting position by pushing up with your triceps. Repeat.
Lay back on a flat bench and hold a dumbbell with both hands palms facing up. Start by holding the dumbbell with your arms straight upwards. While keeping your elbows still, lower the dumbbell until it is behind your head. Once the dummbbell goes just past your head, use your triceps to lift the dumbbell back to the starting position. Repeat.
Sit on a straight back bench with a dumbbell held with both hands palms facing up. To start, raise your arms straight above your head and hold the weight in place. With your elbows still, lower the dumbbell behind your head until you feel a stretch in your triceps. Press the weight back up above your head, using only your tricep muscles while keeping your elbows still.
Place your left knee on a flat bench with your left hand resting at the edge of the bench for balance. Start with the dumbbell hanging in your right hand, with your elbow lined up at shoulder height close to the side of your body. Press the weight back until your arm is straight and parallel to the ground. Pause, and return to the starting position. FOREARMS:
Start by kneeling beside a flat bench with two dumbbells in hand. Place forearms flat on the bench palms up, with your wrists on the edge of the bench. Begin by lowering dumbbells as far as possible, pause, and then curl dumbbells up as high as possible. Keep your forearms still during the whole exercise.
Lay back on an incline bench with the incline set anywhere between 30 to 60 degrees. Hold two dumbbells just above the knees
Cable- Low Pulley Row to Neck Dumbbell- Incline Shoulder Raise Dumbbell- Shrugs Dumbbell- Standing Upright Row
FRONT:
Sit at the seated row and grab the ends of the rope with a palms down grip. With your back straight, pull the rope back and up to
Sit back on an incline bench and hold the dumbbells above your shoulders with your elbows extended. Begin by raising your sho
Stand and hold two dumbbells with your arms hanging at your sides. Begin by raising your shoulders up as far as possible, paus
Stand and hold dumbbells in front of your body with arms hanging and thumbs facing inwards. Pull dumbbells straight up till just
Stand with a dumbbell in each hand, with feet shoulder width apart. Lift the weight in one hand in front of you in a wide arc until i
Stand and bend forward slightly with your knees bent too. With dumbbells in both hands and elbows bent, raise upper arms to s
REAR
Start by lying your chest down on a flat bench and grasp dumbbells with each hand. Raise your upper arms to your sides until yo
CHEST UPPER:
Dumbbell- Flyes Incline Sit on an incline bench set at 45 degrees with dumbbells resting on both thighs. Start with your arms extended with a slight bend in your elbows. Lower the dumbbells to the sides of your body in an arc-like motion until your elbows are at the same level of the bench. Follow the same arc-like motion and bring the weights back above your chest. Repeat. Dumbbell- Incline Press Sit on an incline bench set at 45 degrees with dumbbells resting on both thighs. Start with both dumbbells at shoulder level. Press the weights upwards over your upper chest until the weights meet at the top. Lower the weights slowly and repeat.
LOWER:
Push Ups
Lie with your chest facing down, palms flat on the floor and slightly more than shoulder-width apart. your feet should be together and your legs straight. Push your body upwards and straighten your arms as you do so. Pause and slowly lower your body. INNER
Dumbbell- Flyes
Lie on a flat bench with a dumbbell in each hand. Start with your arms extended with a slight bend in your elbows. Lower the dumbbells to the sides of your body in an arc-like motion until your elbows are at the same level of the bench. Follow the same arc-like motion and bring the weights back above your chest. Repeat.
lls just above the knees with your arms straight and your palms facing down. Raise the dumbbells up until they are slightly above your should
the rope back and up to neck height, pause, and return to starting position.
egin by raising your shoulders toward the dumbbells as high as you can. Pause, and lower shoulders and repeat.
bbells straight up till just below your chin and your elbows out. Pause at the top, and return to starting position.
you in a wide arc until it is slightly higher than shoulder height. Pause, and then lower the weight while simutaneously lifting the weight in you
t, raise upper arms to sides until elbows are at shoulder height. Pause, lower and repeat.
ms to your sides until your elbows reach shoulder height, pause, lower and repeat. Keep your elbows locked and maintain your upper arms p
lightly above your shoulders, pause, and then lower them to the starting position and repeat.
y lifting the weight in your other hand, so that both arms are in motion at the same time. Keep your elbows slightly bent at all times.
Body Parts SUBS SHOULDER COMPUND TRAPS FRONT SIDE REAR ARMS BICEPS TRICEPS FOREARMS CHEST UPPER LOWER MID INNER BACK LATS MIDDLEBACK LOWERBACK ABS TOTAL ABS OBLIQUE LEGS QUADS HAMSTRINGS CALVES GLUTS
exercises Dumbbell- Shoulder Press Cable- Low Pulley Row to Neck Dumbbell- Front Raise Dumbbell- Lateral raise Dumbbell- Lying Rear Lateral Raise Dumbbell- Alternate Bicep Curl Dumbbell- Alternat Dips Dumbbell- Palm Down Wrist Curl Dumbbell- Flyes Incline Dumbbell- Decline Bench Press Bosu Ball Flys Dumbbell- Flyes Cable- Pull Downs - VBar Dumbbell- Bent Over Row Back Extension (Hyperextensions) (DO IT SOMEHOW) Curl - Ups Knee-up Dumbbell- Side Bend Burpees Dumbbell- Rear Lun Bridges on Balance Board CALVES: Machine- Laying Down Leg Curl