Day 1
I.1 Legs
- Squat
Stand with your head facing forward and your chest held up and out, place your feet shoulder-width apart or wider. Extend your hands straight out in front of you to help keep your balance. You can also bend the elbows or clasp the fingers. Sit back and down like you’re sitting into an imaginary chair. Keep your head facing forward as your upper body bends forward a bit. Lower down so your thighs are as parallel to the floor as possible, with your knees over your ankles. Press your weight back into your heels. Keep your body tight, and push through your heels to bring yourself back to the starting position.
2. Incline leg press
Using an incline leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. … As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
3. Legs extension
We sit back on the support, the cannon bone under the special sponge of the device and our hands on the handles of the device to keep balance of our body. Flex the legs until the bar above the cannon bone reaches the same level as the quadriceps, holds the position for 2s and then returns to the initial position.
4. Calf rises
The body should meet the machine and put the shoulders under the special supports, the back should be straight so that the pressure exerted by the device is not too great. The tops of the legs must touch the special holder of the appliance and the slower repetitions.
I.2 Biceps
I will include a video link explaining the exercises:
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- One arm dumbbell curl over incline bench
This is my favorite exercise because you isolate triceps and focus on biceps only, and the execution is done with each arm that makes it even more effective. The arm is fully seated on the bench so that the triceps is fully supported on the bench and the flexing of the arm begins until the dumbbell touches the surface of the bench and then returning to its original position.
Please watch the video to see full execution of the exercise.
2. EZ bar preacher curl
The EZ bar preacher curl is a great exercise to isolate the biceps, while minimizing the strain on your wrists. Adjust the seat on the preacher bench so that your upper arms sit comfortably on the padding when seated. Load the desired weight on the barbell. Sit on the preacher bench and grip the EZ bar with your hands shoulder width apart using an underhand (palms facing up) grip. Keeping your back straight and eyes facing forward, take the weight off the rack so that you’re supporting it with your arms slightly bent. Slowly bring the weight up until your forearms are at a right angle to the floor. Squeeze the bicep at the top of the movement, and then slowly lower it back to the starting position.
3. Cable curls
Stand comfortably with feet firmly placed on the floor. Brace the abdominal muscles, straighten the back, keep the head steady. Curl the cable weight upward toward the chest, breathing out. Only your forearms should move, rising up from the elbow. Hold at the top of the contraction for one second. Inhale and unbend the arms at the elbow to let the cable weight return the arms to the lower resting position. Stop before the weights return to the stack, keeping the cable under tension.
4. Biceps curls
Grab a set of dumbbells and hold them at your sides with your palms facing forwards. Bend at the elbow to curl the weights up to your chest. Don’t lean back and don’t swing the dumbbells as you’re using momentum to lift rather than your muscles. Correct that by fixing your elbows to your sides and keeping your upper arms still throughout the rep. You can opt to curl both dumbbells at the same time or alternate them.
Day 2
II.1 Chest
Video:
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1. Dumbbell Bench Press
Lie down on a 30 degrees bench with a dumbbell in each hand resting on top of your thighs. The palms of your hands will be facing each other. Then, using your thighs to help raise the dumbbells up, lift the dumbbells so that you can hold them in front of you at shoulder width. Once at shoulder width, rotate your wrists forward so that the palms of your hands are facing away from you. Then, as you breathe out, use your chest to push the dumbbells up and keep your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slowly.
2. Chest fly
Lift the dumbbells one at a time so you can hold them in front of you at shoulder width with the palms of your hands facing each other. With a slight bend on your elbows in order to prevent stress at the biceps tendon, lower your arms out at both sides in a wide arc until you feel a stretch on your chest.
3. Bench press
Execution is same as for first exercise, the difference would be that you use a barbell instead dumbbell. Use a medium and equal grip and lower the barbell till meets your chest than return to starting position.
4. Machine Bench Press
It is based on the same principle from Exercise 1 and 3 only that we are sitting here on the lever provided by machine, we bring the handles forward and fully extend the arms. The seat is adjusted according to the body size. If we adjust the chair on an upper position we work the upper part of the pectoral , if we leave down we work the lower part and if the handles are in the middle of the chest then we will work both parts insulating the medium fibers.
II.2 Triceps
- Skull crusher
Keep your upper arms perpendicular to the floor, your arms should automatically be perpendicular to your body when you’re on a flat bench, but won’t necessarily be when you’re doing the movement on an incline or decline bench. Only extend your elbows. Avoid allowing your upper arms to move back and forth from their position as you raise and lower the weight. If you move your arms, you put some of the load on your shoulders. Lower the weight under control, which means using a weight you can safely handle. As you power the weight back up, stop just short of full extension so that you’re unable to rest in the top position, which keeps tension on the muscle throughout the range of motion. Keep your elbows in tight as much as possible and avoid elbow flare to ensure the triceps do the bulk of the work. Allowing your elbows to flare out reduces the triceps’ workload.
2. Triceps rope pushdown
Start off standing in front of a cable machine, attaching a rope to the high pulley and grabbing the attachment with an overhand (palms down) grip. Keeping your abs drawn in, back straight and elbows in at your sides, push the rope down towards your thighs. As you push down towards your thighs, split the rope apart at the bottom and isolate the tricep muscle. Hold this position for a second or two and return to the starting position.
3. Reverse grip triceps extension
Place both hands on the bar with an underhand grip (palms facing up) and hold the bar directly in front of your body with arms extended. This is your starting position. Inhale. Bend your elbows to allow the bar to come up towards your chest, ensuring that your elbows remain in close contact with the sides of your body.
4. Dips
As shown in the picture, this device focuses on the inside of the arm and the upper pectorals. Place the palms on the two bars of the appliance and start flexing the arms until it reaches the end point and return to the initial position.
Day 3
III.1 Shoulder
Short video with first 3 exercises:
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1. Dumbbell Shoulder Press
This exercise is executed on a bench preferably at 75-80 degrees, can be at 90 degrees. The back should touch the bench to better control the shoulder muscles. With the bench at 90 degrees, it’s hard enough to get your back straight and the spine becomes anchored, meaning the basin is pushed forward and once the spine is not in its normal position is subject to great pressure. With the bank at 75-80 degrees, we can fully isolate the other muscle groups and mostly use the shoulder. If the bank is below 75 degrees, the upper pectoral will become the main group worked and the secondary shoulder. Start with a “W” shape and lift your arms completely over your head. When performing this exercise, focus on your lower back to touch the bench for the entire exercise, like that you will avoid unnecessary presure on your spine.
2. Lateral dumbbell rises
Stand with a dumbbell in each hand, arms by your sides, palms facing inwards. Ensure your shoulders are neutral, your abs are engaged and there’s a slight bend in your knees. Retaining this posture, lift the dumbbells out to the sides, going no higher than shoulder height. Pause, than lower the dumbbells to the starting position.
3: Single arm lateral raises with the cable
It’s the same execution as in Exercise 2, the difference is that we use the cable and a single hand so is easier to control.
4. Machine lateral rises
The back is opposite to the machine holder and the arms are fastened under the special weight support and the palms on the balance handles. We raise our elbows horizontally to exceed/equalize the height of the shoulders and keep the 2s afterwards.
III.2 Back
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- Deadlift
With your feet flat on the floor, bend at the knees and grab the bar with hands shoulder-width apart. You have two grip choices: a double overhand grip or a reverse grip, where one hand grips the bar overhand and the other underhand. The reverse grip will allow you to lift heavier. Always squeeze the bar as hard as you can, especially on heavier sets, before the bar leaves the floor. Keep your head in a neutral position by looking forwards with your eyes fixed to a spot on the ground, keep your chin up so your head stays in the best position for lifting.
2. Lats pulldown
Adjust the pad so it sits snugly on your thighs to minimise movement. Grasp the bar with a wide grip, looking forward with your torso upright. Retract your shoulder blades and pull the bar down in front of you to your upper chest. Squeeze your lats at the bottom of the move. Try not to lean back just because is easier to complete the set.
3. Underhand cable pulldown
Connect the long bar attachment to the lat pulldown machine. Place both hands on the bar with an underhand grip (palms facing towards you), hands shoulder-width apart. Sit down on the bench directly below the bar and plant both feet on the floor. Adjust the leg pads so that they are pressing firmly, but comfortably, on your upper legs. This is your starting position. Inhale. Exhale. Lean back slightly from your hips, bend your elbows and pull the bar down until it is just below chin height. You should feel a squeeze in your biceps and your back. Slowly lean forward and extend your elbows to return to the starting position.
4. Cable Rows
Pull the handle and weight back toward the lower abdomen while trying not to use the momentum of the row too much by moving the torso backward with the arms. Target the middle to upper back by keeping your back straight and squeezing your shoulder blades together as you row, chest out. Return the handle forward under tension to full stretch, remembering to keep that back straight.
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