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Chapter 7 - 49 Precision Training Exercises


ANTI-AGING FLEXIBILITY AND STRENGTH TRAINING

Anti-Aging Flexibility and Strength Training exercises need not be complicated. Regardless of how many machines you see in the modern day gym, remember that there are 11 major muscle groups in your body and that has not changed for thousands of years.

A simple but organized program to work these 11 muscle groups is all you need on a daily basis to keep your body in shape. 


The 11 major muscle groups are:

Chest, upper back, lower back, shoulder, anterior thigh, posterior thigh, abdominal, buttock, calf, biceps, and triceps. 

These 11 groups is easily remembered as they come in opposing groups: chest in front / upper back; abdominal / lower back; biceps / triceps; anterior thigh / posterior thigh. 

You don't need fancy exercises. Focus on the fundamentals. Do these well and you will gradually progress forward automatically once you have master the basics. Keep things simple. 

From hundreds of possible exercise, the following have been selected as most suited for anti-aging purposes. Not only must the exercise be precision driven, it must also be safe, easy to do, and can be done almost anywhere given the modern hectic lifestyle. 

While 49 exercises are listed, 11 have to deal with stretching, and 38 have to do with strength training. Out of the 38, pick 9 that are appropriate for you to cover the major muscle groups (some exercise covers multiple muscles), based on your environment and equipment availability. 

You, therefore, only need to remember 11 stretches and 9 strength training exercise. 



STRETCHES: 11 STRETCHES YOU NEED TO DO


S1ChestStretch
S2 Upper Back Stretch
S3 Shoulder Crossover
S4 Low Back Stretch
S5 Cat Stretch
S6 Spinal Twist 
S7 Lying Quadriceps stretch
S8 Seated Hamstring Stretch
S9 Biceps Stretch
S10 Triceps Stretch 
S11 Calf Stretch


STRENGTH TRAINING WITHOUT WEIGHTS

N1 Push Up
N2 Pull Up
N3 Back Extension
N4 Crunch
N5 Pelvic Lift
N6 Lunge
N7 Heel Raise
N8 Triceps Bench Dip
N9 Reverse Crunch


STRENGTH TRAINING WITH DUMBBELL

D1 Flat Dumbbell press
D2 One Arm Dumbbell Rowing
D3 Dumbbell Bench Press
D5 Dumbbell Squat 
D6 Standing Calf Raise
D7 Dumbbell Curl
D8 Triceps Kickback
D9 Flat Bench Flye 
D10 Dumbbell Lateral Raise


STRENGTH TRAINING WITH BARBELL

B1 Bench Press
B2 Bent-Over One-Arm Long Bar Rowing
B3 Barbell Upright Row
B5 Flat-footed Medium Stance Barbell Squat
B6 Seated Calf Raise
B7 Standing Biceps Curl
B8 Standing Barbell Triceps Curl
B9 French Press
B10 Romanian Deadlift


STRENGTH TRAINING WITH MACHINES 


M1 Chest Press Machine
M2 Lat Row Machine
M3 Shoulder Press Machine
M4 Machine Preacher Curl
M5 Triceps Dip Machine
M6 Leg Press
M7 Lying Leg Curl
M8 Standing Calf Raise
M9 Front Lat Pull-Down
M10 Leg Extension
M11 Seated Calf Raise







Exercise No: S1
Area: Chest
Muscle stretched: Pectoris Major and Minor
Position: Sitting
Instructions:

  1. Sit upright with shoulders back and chest out.
  2. Clasp your hands behind your buttocks.
  3. Slowly lift your hands up face away from your body until they have reached their furthest comfortable position.
  4. Keep your chest out and your chin in without hunching over.
  5. Hold in this stretched position continuously for 15-30 seconds.



UPPER BACK STRETCH


Exercise No: S2
Area: Upper Back Stretch
Muscle stretched: Latismus Dorsi
Position: Sitting
Instructions:

  1. Raise both arms up vertically to the sky.
  2. Grasped both hands together, palms facing the sky and parallel to the floor.
  3. Reach out and attempt to touch the palm of your hands to the sky until you feel a comfortable stretch in your upper back.
  4. Hold in the furthest comfortable stretched position for at least 15-30 seconds.
  5. Shake out the shoulders and return to relaxed position.



SHOULDER CROSS OVER

Exercise No: S3
Area: Shoulders
Muscles: Deltoids, Trapezius
Position: Sitting
Instructions:

  1. Sit upright in a comfortable position
  2. With your extended right hand, reach across your body. Your arm should touch your chest if possible.
  3. Put your left arm in front of the right arm. Push the right arm towards the chest.
  4. Turn your head towards the right.
  5. You should feel your right shoulder being stretched.
  6. Hold for 15-30 seconds at the maximum comfortable stretched position.
  7. Shake out the shoulders and return to relaxed position.

LOW BACK STRETCH

Exercise No: S4
Area: Low Back
Muscles: Lumbar
Position: Lying
Instructions:

  1. Lie on your back with your knees bent.
  2. Grasp your hands together and hold your shins firmly.
  3. Gently pull both knees toward your chest lifting your feet off the floor in the process. Try to touch the knees to your chest.
  4. Once you feel a comfortable stretch in your lower back, hold in this position for 15-30 seconds.

Note: If you have back pain or after prolong sitting, do this stretch whenever you get a chance . You may want to get a friend to put weight on your kness to help them reach your chest in the process if you desire more stretch. 

 


CAT STRETCH


Exercise No: S5
Area: Abdominal
Muscles : Abdominal
Position: Lying 
Instructions:

  1. Get down on your hands and knees, resembling a cat.
  2. Let your abdomen slowly droop down, allowing your lower back to bend downward and stretch. Hold in this position for 14-30 seconds.
  3. Next, slowly arch your back as much as possible and hold for at least 5 seconds.
  4. Now sit back on your heels with expended arms out straight. Hold again for 5-10 seconds.
Note: A well-done cat stretch takes a little while. Do not hurry for maximum effect.




SPINAL TWIST

Exercise No: S6
Area: Buttock
Muscles: Gluteus (also spine, hip, and lower back get stretched as side benefit)
Position: Sitting
Instructions:

  1. Sit on the floor with both legs extended directly in front of you.
  2. Bend your right leg over your left leg, keeping your right foot flat on the floor outside the left knee.
  3. Place your left elbow on the outside aspect of your right knee, and extend your right arm behind you with your palm flat on the floor for support.
  4. Slowly twist your upper body to the right while looking over your right shoulder simultaneously.
  5. Apply light pressure with your left elbow on the outside of your right knee as you twist. Be sure to keep you body upright at all times.
  6. Once you have reached a comfortable stretched position, hold it for 15-30 seconds.
  7. Switch to the other side and repeat.
Note: This is a wonderful stretch for the entire spinal column also. 


 

LYING QUADRICEPS STRETCH

Exercise No: S7
Area: Anterior Thigh
Muscle: Quadriceps
Position: Lying
Instructions:

  1. Lie face down on a mat.
  2. Lift your right leg up towards your buttocks.
  3. Reach around with your right hand and grasp your foot. 
  4. Slowly pull downwards, stretching your quadriceps to the furthest comfortable position.
  5. Hold in this position for 15-30 seconds




SEATED HAMSTRING STRETCH

Exercise No: S8
Area: Posterior Thigh
Position: Sitting
Instructions:

  1. Sit on a mat with legs straight ahead but spread apart.
  2. Extend your arms out in front of you and slowly lean over, trying to touch your chest to the mat as far as possible.
  3. Once you feel a comfortable stretched hamstring, hold this position for 15-30 seconds.




BICEPS STRETCH


 

Exercise No: S9
Area: Front Upper Arm
Position: Standing or sitting
Instructions:

  1. Stand upright with your feet apart in comfortable position.
  2. Make a fist and put your right hand against a bar something you can hang onto. Your thumb should be touching the bar and your arm should be parallel to the floor.
  3. Slowly turn away from the bar until your feel a comfortable stretch in your biceps.
  4. Hold this position for at least 15-30 seconds.




TRICEPS STRETCH


Exercise No: S10
Area: Back Upper Arm
Position: Standing or sitting
Instructions:

  1. Stand or sit, with shoulders back and chest out.
  2. Raise your arm overhead, with your elbow bent and your upper arm in a vertical position. 
  3. Keeping this position, grasp the right hand with your left hand and pull your right hand down if you cannot reach your right hand, you may want to hold a towel with your right hand so that the left hand can hold onto the towel instead as an extension of your right hand. Sustain this until you feel a comfortable stretch of your triceps.
  4. Hold this position for 15-30 seconds
  5. Repeat stretch for other arm.




CALF STRETCH

Exercise No: S11
Area: Leg
Position: Standing
Instructions:

  1. Put the sole of the top half of your right foot against the wall. Slide your right heel as close towards the wall as possible.
  2. Slowly lean forward towards the wall, stretching your calves.
  3. Once you have stretched your calf to the furthest comfortable position, hold for 15-30 seconds.
  4. Switch legs and repeat.
Note: If you plan to do cardiovascular exercise involving the legs, repeat this stretch as frequently as possible to warm increased blood flow to the calf muscles




PUSH UP

Exercise No: N1
Area: Chest
Muscles: Pectoris Major and Minor
Position: Lying
Instructions:

  1. Lie on the floor, face down with hands placed at chest level, about 6 inches farther than shoulder-width apart.
  2. Keeping your back straight, push yourself up, expending your arms but without locking your elbows.
  3. Squeezing your chest together for a brief moment.
  4. Lower your yourself as far as possible, or until your nose touches the ground.

Note: Do not allow your back to bend or arch. Do not allow your body to fall back to the floor. By keep the hands as close to the body, you will be working the triceps more. If you get tired, simply lay on the floor and relax. Do not overdo it. 

 


PULL UP

Exercise No: N2
Area: Upper Back
Muscles: Latismus Dorsi, Trapeziius, Biceps, Deltoids
Position: Standing
Instructions:

  1. Use a chin-up bar about 6 inches higher off the floor than you can reach. If such a bar is not available, you can compensate by bending your knees later.
  2. Hold the bar with hands about 30 inches apart.
  3. Pull up by squeezing shoulder blades together and trying to touch the chin to the bar.
  4. Return to starting position in a slow, controlled motion. 
Note: This is not an easy exercise. The key is to focus on form and not on the number of reps you can do. 


 


BACK EXTENSION

Exercise No: N3
Area: Low Back
Muscles: Lumbar
Position: Lying
Instructions:

  1. Lie on your stomach with your fingers laced together and your hands beneath your chin. 
  2. Keep your hips on the floor.
  3. Slowly raise your chest about 30 degrees off the floor until your lower-back muscles are fully contracted.
  4. Pause momentarily, and then slowly lower your chest to the floor. 
Note: You may hold a weight plate behind you for added resistance if this exercise becomes too easy. Be extremely careful when you do back exercises with barbells or dumbbells as it is easy to lose control and injure your lower back. Bar none, his is the safest back exercise, as the last thing you want to do is to injure your back while doing a back exercise. 

 


CRUNCH


Exercise No: N4
Area: Abdomen
Muscles: Rectus abdominis
Position: Lying
Instructions:

  1. Lie on your back on the floor with your knees bend and your feet flat on the floor hip-width apart.
  2. Place your hand loosely on the sides of your head for support. Make sure you do not see your elbows.
  3. Curl up and forward so that your head, neck, and shoulder blades lift off the floor and your lower back presses firmly against the floor.
  4. Pause momentarily, and then return slowly to the starting position.
Note: Do not use your arms to complete the curl. If you see your elbows, you're cheating. Do not secure your feet because this lessen the effectiveness of this exercise. 
 



PELVIC LIFT

Exercise No: N5
Area: Buttock
Muscles: Gluteus Maximus and Minimus
Position: Lying
Instructions:

  1. Lie flat on your back with your knees bent and feet slightly apart and arms on the floor, palms down and at your side.
  2. Slowly lift your pelvis upward towards the ceiling.
  3. Make sure your back remain straight.
  4. Squeeze your buttocks together.
  5. Pause momentarily, and then return slowly to the starting position.
Note: This is a relatively easy exercise to cheat. Concentrate on the form and the squeeze at the end of each rep for maximum effectiveness. 
 



LUNGE

Exercise No: N6
Area: Thigh 
Muscles: Quads, Hamstrings
Position: Standing
Instructions:

  1. Stand in a relaxed position, feet slightly apart.
  2. Step forward as far as possible with the left leg until the upper left thigh is almost parallel to the floor. The left knee should not be ahead of the left toes.
  3. Keep the right leg as straight as possible.
  4. Step back to the starting position.
  5. Repeat with the right leg.
Note : This is also an excellent exercise to work the entire thigh and the buttock area. Make sure you keep the back straight. You may hold your hands out for balance as needed. For those that have prior injury to knee, do the backward lunge by stepping backwards instead of forwards.




HEEL RAISE


Exercise No: N7
Area: Calf
Muscles: Calf
Position: Standing
Instructions:

  1. Stand in a relaxed position with something close by like a wall to hang onto.
  2. Rest your left hand against the wall, with your right hand comfortably by your side, palm facing your thigh.
  3. Wrap your left foot behind your right ankle.
  4. Slowly raise the toes of your right foot, lifting your heel as far above the floor as you can. 
  5. Pause momentarily, and then slowly lower your right heel to the floor.
  6. Repeat with the other side. 
Note: This is a convenient and effective exercise that can be done at any place.




TRICEPS BENCH DIPS

Exercise No: N8
Area: Triceps
Muscles: Triceps
Position: Inclined
Instructions:

  1. Locate a sturdy chair or bench. Face away from the bench
  2. Lay both your arms behind you in an extended position, with the palm on the bench pointing towards the front
  3. Slowly lower your body as far down as possible until your upper arms are parallel to the floor by bending your upper arm
  4. Keep your forearms and elbows stationary throughout the exercise
  5. Raise yourself to the starting position by pushing up.
Note: This is a tricky exercise to do as your weight is behind you. Make sure you have adequate support. 


 

REVERSE CRUNCH

Exercise No: N9
Area: Abdominals
Muscle: Rectus Abdominis
Position: Lying
Instructions:

  1. Lie face up on a flatbench with your knees bent and your feet near your glutes.
  2. Grasp the bench behind your head with both hands firmly.
  3. Keeping the angles in your hips and knees fixed, pull your hips upward until your lower back is a few inches off the bench.
  4. Hold for a second, then lower and repeat.
Note: Do not pull with your arms. Use them only for stabilization purposes. To increase the degree of difficulty, straighten your knees.

 


FLAT DUMBBELL PRESS


Exercise No: D1
Area: Chest
Muscles: Pectoris Major and Minor
Position: Lying
Instructions:

  1. Lie on your back on a bench with legs parted and firmly on the floor.
  2. Hold two dumbbells above you at arms length, palms facing each other and almost touching each other and with your arms extended and slightly bent.
  3. Slowly lower the dumbbells straight down to the sides of chest, arms close to the sides, with palms facing forward when you reach chest level.
  4. Pause momentarily, and rise back up to the starting position, keeping back straight.

 

ONE ARM DUMBBELL ROWING

Exercise No: D2
Area: Upper Back
Muscles: Upper and Lower Lats
Position: Standing
Instructions:

  1. Place dumbbell on the floor in front of a bench
  2. Put left leg back, knee locked.
  3. Bend right knee slightly
  4. Bend over and hold dumbbell with left hand, palm in, about 7 inches off the floor.
  5. Put the right hand on bench for support with elbow locked
  6. Pull the dumbbell straight up to the side of the chest, keeping an arm close to the side.
  7. Return to starting position using the same path.
  8. Reverse the position and repeat the movement on the right side
  9. Inhale up and exhale down. 

Note: Perhaps the best exercise for the upper back, do this one slowly and concentrate on the form. You may also do different variations by lifting the dumbell out to the side or to the front of you. 




DUMBBELL BENCH PRESS

Exercise No: D3
Area: Shoulder
Muscles: Deltoids, triceps
Position: Seated
Instructions:

  1. Sit on a bench, with your back firmly against the support and feet in contact with the floor throughout the exercise. Hold the dumbbells at shoulder level with arms towards the side and elbows bent.
  2. Push the dumbbells up so that your arms are directly above your shoulders, and palms are facing away from you.
  3. Pause momentarily, and slowly lower the dumbbells in unison until your elbows are slightly below your shoulders. 

  4. Press the dumbbells up until arms are fully extended again.
  5. Return to starting position.
  6. Inhale up, exhale down.

 

DUMBBELL SQUAT


Exercise No: D5
Area: Buttock
Muscles: Gluteus, quads, and hamstrings
Position: Standing
Instructions:

  1. Stand in a comfortable position, legs about 8 inches apart.
  2. Hold a dumbbell in each hand, palms facing your thighs.
  3. Keep your head up, eyes straight ahead, shoulders back, and back straight.
  4. Slowly squat down as low as you can while maintaining good form.
  5. Do not allow your knees to travel past your toes.
  6. Pause momentarily. Slowly straighten your legs and hips and return to the starting position.

 

STANDING CALF RAISE


Exercise No: D6
Area: Calf
Muscle: Calf
Position: Standing

Instructions:

  1. Stand in a relaxed position with something close by like a wall to hang onto.
  2. Rest your left hand against the wall, with your right hand comfortably by your side, palm facing your thigh and holding the dumbbell.
  3. Wrap your left foot behind your right ankle.
  4. Slowly raise up and the toes of your right foot, lifting your heel as far above the floor as you can.
  5. Pause momentarily, and then slowly lower your right heel to the floor.
  6. Repeat with the other side.




DUMBBELL CURL

Exercise No: D7
Area: Biceps
Muscle: Biceps
Position: Standing
Instructions:

  1. Stand with your feet hip-width apart and your arms by your side.
  2. Hold a dumbbell in each hand, palms facing forward
  3. Keep your back straight throughout the duration of this exercise.
  4. Curl the dumbbells toward your shoulder, with your palms facing your chest.
  5. Slowly lower the dumbbells to the starting position.
Note: You can do both arms simultaneously once you have perfected the technique.
 



TRICEPS KICKBACK

Exercise No: D8
Area: Triceps
Muscle: Triceps
Position: Standing
Instructions:

  1. Hold a dumbbell in your right hand, with palms facing in towards the body. Your right foot should be on the ground, and left knee and left hand resting on a bench for support
  2. Position your upper arm so that it is parallel to the floor and stationary at all times. Your elbow should be close to your body.
  3. Your back should be straight and parallel to the floor.
  4. Extend the dumbbells upwards until your arm is straight and fully extended and your triceps are flexed.
  5. Pause momentarily, flexing your triceps.
  6. Return the weight slowly to the starting position.
Note: don't move your arm (shoulder to elbow) at anytime during this exercise and keep your back straight. Proper form is very important for this exercise. The Triceps are small muscles so that small weight (3-5 lbs) is acceptable.
 


 

FLAT BENCH FLY

Exercise No: D9
Area: Chest
Muscle: Pectoris Major
Position: Lying
Instructions:

  1. Lie faceup on a flat bench and hold a pair of dumbbells directly over your chest, palms facing in.
  2. Keep your elbows slightly bent and pointing outwards
  3. Lower the weights out to your sides until your hands are level with your body,
  4. Keep your chest high and back and hips pressed against the bench. Squeeze your pectoris muscle to lift the dumbbells back up
Note: Do not overstretch your pecs which can cause excessive strain.

 


DUMBBELL LATERAL RAISE

Area: Shoulder
Muscle: Medial Deltoids
Position: Standing
Instructions:

  1. Stand comfortably, shoulder width apart.
  2. Hold a pair of dumbbells in front of your thighs, palms facing each other.
  3. With your elbows bent, lift the weights up and out to your sides until your hands and elbows are at shoulder height.
  4. Focus on leading with your elbows, not your hands

 

BENCH PRESS

Exercise No: B1
Area: Chest
Muscle: Pectoris
Position: Lying
Instructions:

  1. Lie on a bench press with back flat and firmly on the bench.
  2. Grip the barbell with palms facing up and 10 inches wider than shoulder-width.
  3. Lift the barbell off the rack to the starting position which is straight above your face with your arms fully extended.
  4. Slowly but in a controlled fashion lower the barbell until it touches the lower edge of your chest.
  5. Your elbow should be pointed out.
  6. Slowly raise the barbell to the starting position while squeezing together your chest.
  7. exhale up, inhale down
Note: This is the gold standard of all chest presses. Concentration is a must if you are going to do this one well. Also pay attention to the breathing.

 


BENT-OVER ONE ARM LONG BAR ROWING

Exercise No: B2
Area: Upper Back
Muscle: Upper Back and Lats
Position: Bending forward
Instructions:

  1. Place the empty barbell bar in a corner or against some object.
  2. Put the weights onto the end of the bar.
  3. Straddle the bar and bend forward until the torso is parallel to floor.
  4. Keep the knees slightly bent.
  5. Grasp the bar just behind plates with left hand.
  6. Place the right hand on the right knee.
  7. Pull the bar straight up, elbow in, until the plates touch chest.
  8. Lower the bar to starting position.
  9. Inhale up, exhale down.
Note: Do not let plates touch floor during exercise and make sure you keep your back straight to prevent unnecessary strain.

 


BARBELL UPRIGHT ROW


Exercise No: B3
Area: Shoulder
Muscle: Deltoids and Trapezius
Position: Standing
Instructions:

  1. Hold the barbell, palms down, hands 18 inches apart.
  2. Start with the bars at arm' length.
  3. Pull bar straight up until nearly under chin, with elbows out to the side and as high as the ears.
  4. Keep the bar as close to the body as possible.
  5. Pause momentarily at the top before lowering to a starting position.
  6. Inhale up and exhale down.

 

FLAT-FOOTED MEDIUM STANCE BARBELL SQUAT

Exercise No: B5
Area: Thighs
Muscle: Thigh
Position: Standing
Instructions:

  1. Place the barbell on upper back.
  2. Use a comfortable hand grip.
  3. Make sure the head is up, the back straight, and the feet is comfortably 18 inches apart.
  4. Squat until the upper thighs are parallel to the floor.
  5. Pause momentarily. Return to the starting position.
Note: Wear a waist belt if needed for lumbar support.

 


SEATED CALF RAISE

Exercise No: B6
Area: Calf
Muscle: Calf
Position: Seated

Instructions:

  1. Place a raised object such as a stool on the floor about 12 inches away from the end of bench.
  2. Sit on the end of the bench, holding a barbell on the upper thighs about 3 inches above the knees in a secured position.
  3. Place the balls of feet on the object.
  4. Raise up on the toes as high as possible.
  5. Pause momentarily and then return to starting position.
  6. Inhale up and exhale down.

 

BICEPS CURL


Exercise No: B7
Area : Biceps
Muscle: Biceps
Position: Standing
Instructions:

  1. Stand with back straight, knees unlocked, and feet hip-width apart.
  2. Grip a barbell with an underhand grip just outside your hips. Your palms should be facing up.
  3. Keeping your elbows close to your body, use your biceps to curl the bar up to your chest.
  4. Hold for a brief second, flexing your biceps
  5. Lower the barbell to the starting position in a slow, controlled motion.
  6. Inhale up and exhale down.

 


STANDING BARBELL TRICEPS CURL

Exercise No: B8
Area: Triceps
Muscle: Triceps
Position: Standing
Instructions:

  1. Hold the barbell with hands 6 inches apart, palms down.
  2. stand erect with the back straight , head up, and feet 18 inches apart
  3. Raise bar overhead to arms length, arm fully extended.
  4. Lower bar in semicircular motion behind head until forearms touch biceps.
  5. Keep upper arm close to body at all times during the exercise.
  6. Return to the starting position.
  7. Inhale down and exhale up.
 


FRENCH PRESS


Exercise No: B9
Area: Triceps
Muscle: Triceps Brachii
Position: Lying
Instructions:

  1. Lie faceup on a flat bench with the back firmly on the bench.
  2. Grasp the bar slight inside shoulder width.
  3. Keep your upper arms perpendicular to your torso and lower the bar toward the top of your head by bending your elbows.
    Press the weight back up in a slow and controlled motion.
  4. Squeeze your triceps at the top.

Note: Always keep your elbow pointing toward the ceiling and not toward your sides.



ROMANIAN DEADLIFT

Exercise No: B10
Area: Thigh, buttock
Muscle: Hamstrings, glutes
Position: Standing
Instructions:

  1. Stand with your knees slightly bent and hold a barbell with an overhand, shoulder-width grip in front of your thighs.
  2. Maintain a slightly arched back. Shift your weight to your heels. Lean forward at your hips and slide the bar down your legs until feel a stretch in your hamstrings.
  3. Do not round your back or drop your shoulders forward.
  4. Squeeze our glutes and hamstrings until you are standing erect again.

Note: Do not use your lower back to lift the weight. Use a waist belt as needed for extra support.



CHEST PRESS MACHINE

Exercise No: M1
Area: Chest
Muscle: Pectoralis Major
Position: Lying
Instructions:

  1. Lie on a bench press with back flat and firmly on the bench.
  2. Grip the barbell with palms facing up and 10 inches wider than shoulder-width.
  3. Lift the barbell off the rack to the starting position which is straight above your face with your arms fully extended.
  4. Slowly but in a controlled fashion lower the barbell until it touches the lower edge of your chest.
  5. Your elbow should be pointed out.
  6. Slowly raise the barbell to the starting position while squeezing your chest together.
  7. exhale up, inhale down
Note: This is the gold standard of all chest presses. Concentration is a must if you are going to do this one well. Also pay attention to the breathing and do not bounce the weights.
 



LAT ROW MACHINE

Exercise No: M2
Area: Upper Back
Muscle: Latissimus dorsi, rhomboids
Position: Sitting

Instructions:

  1. Adjust the seat so that your hands are slightly below your chest.
  2. Keep your torso pressed firmly against the pad.
  3. Your feet should be flat on the floor and back slightly arched.
  4. Pull handles into your sides while squeezing your shoulder blades together.
  5. Exhale as you pull.
  6. Squeeze your back briefly and then lower the weight while inhaling.
Note: Focus on your back. Imaging pulling the weights from your elbows, as if your hands are just hooks.
 



SHOULDER PRESS MACHINE

Exercise No: M3
Area: Shoulder
Muscle: Deltoids
Position: Sitting
Instructions:

  1. Adjust the seat so that the handles rest even with the top of your shoulders.
  2. Make sure our back is straight and feet flat on the floor.
  3. Lift up the handles straight overhead until your arms are fully extended.
  4. Exhale as you lift up.
  5. With your elbows out to your sides, lower your weight slowly.

Note: Flaring your elbows forward will allow you to increase the emphasis on the anterior deltoid muscle.
 

 

MACHINE PREACHER CURL

Exercise No: M4
Area: Biceps
Muscle: Biceps
Position: Sitting
Instructions:

  1. Sit in comfortable position, with elbows positioned squarely against the pad.
  2. Keeping your elbows pointing straight down into the pad, curl the handles up smoothly as you exhale.
  3. Squeeze your biceps briefly at the top.
  4. Slowly lower the weight in a smooth and gentle motion.
Note: Do not bounce the movement which can strain the biceps tendons.

 


TRICEPS DIP MACHINE

Exercise No: M5
Area: Triceps
Muscle: Triceps brachii
Position: Sitting
Instructions:

  1. Sit comfortably, with handles at 90 degree angle to your elbows without the weights hitting the weight stack.
  2. Keep your back firmly against the pad.
  3. Press the handles toward the floor and exhale.
  4. Fully extend your elbow.
  5. Squeeze your triceps, resist the handles coming up.
 


LEG PRESS

Exercise No: M6
Area: Anterior Thigh
Muscle: Quadriceps, glutes
Position: Sitting
Instructions:

  1. Sit comfortably with back firmly against the pad.
  2. Place on your feet high on the platform about shoulder-width apart.
  3. Your knees should be about at 90 degree angle.
  4. Exhale and forcefully press the weight to full extension while squeezing your thigh and glutes.
Note: Do not lock your knees.


 

LYING LEG CURL

Exercise No: M7
Area: Posterior Thigh
Muscle: Hamstrings
Position: Lying
Instructions:

  1. Lie on your stomach, with the footpad presses just above your achilles tendon.
  2. Grasp the handles for support.
  3. Bend your knees to curl the weight towards your glutes and exhale as you curl.
  4. Squeeze your hamstrings at the top and then slowly lower the weight.
Note: Do not lift your hips or chest. Keep your back flat to insolate the hamstrings


 

STANDING CALF RAISE

Exercise No: M8
Area: Calf
Muscle: Gastrocnemius
Position: Standing
Instructions:

  1. Stand under the shoulder pads of the calf machine
  2. Place the balls of your feet on the footpad and lower your heels as far as you can, while keeping your legs straight.
  3. Press up on the balls of your feet as high as you can while squeezing your calves.
  4. Lower the weights with a controlled and smooth motion
Note: Do not bounce the weight end of this exercise

 


FRONT LAT PULL-DOWN

Exercise No: M9
Area: Upper back
Muscle: Latissimus Dorsi, rhomboids
Position: Sitting
Instructions:

  1. Sit comfortably so that your thighs fit snugly under the kneepad with your feet on the floor.
  2. Grasp the bar with an overhead at distance slightly wider than shoulder width.
  3. Your arms should be fully extended overhead and your back should be slightly arched.
  4. Pull the bar toward top of your chest, keeping your elbows pointed down and back.
  5. Squeeze your shoulder blades together before slowly returning to the starting position.
Note: Do not swing the bar down or lean too far back which takes the focus out of your target muscles


 

LEG EXTENSION

Exercise No: M10
Area: Anterior Thigh
Muscle: Quadriceps
Position: Sitting
Instructions:

  1. Adjust the seat back and footpad so that your knees are flush with the edge of the seat and your ankles are comfortably positioned just below the footpad.
  2. Grasp the handles to keep your body stationary.
  3. Press your shins against the footpad until your legs are almost fully extended.
  4. Squeeze your quads briefly and then slowly return to the starting position.
 


SEATED CALF RAISE

Exercise No: M11
Area : Calf
Muscle: Soleus
Position: Seated
Instructions:

  1. Sit comfortably upright , with your knees under the pads
  2. Place the balls of your feet on the edge of the footpad.
  3. Lower the heels until you feel a good stretch in your calves.
  4. Push up on the balls of your feet as high as you can, squeezing your calves hard.
  5. Lower the weights under control.

Foreword | Introduction | Chapter 1 | Chapter 2 | Chapter 3 | Chapter 4 | Chapter 5 | Chapter 6 | Chapter 7
Chapter 8 | Chapter 9 | Chapter 10 | Chapter 11 | Chapter 12 | Bibliography




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