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BICEP CURL - SEATED ON SB
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Activate core and glutes by drawing
navel towards spine and squeezing
glutes.
Sit tall on the SB with feet placed about
hip width apart, flat on the floor.
With weights in both handsand arms
straight.
Movement :
With core activated, lift up both weights
until they reach the peak of the curl.
At this point allow them to return to the
starting position and repeat.
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Activate core and glutes by drawing
navel towards spine and squeezing
glutes.
Sit tall on the SB with feet placed about
hip width apart, flat on the floor.
With weights in both handsand arms
straight.
Movement :
With core activated, lift up both weights
until they reach the peak of the curl.
At this point allow them to return to the
starting position and repeat.
BICEP CURL - SEATED
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Adjust seat height so that the shoulders
are in neutral and not shrugged while
the arms are resting on the pad.
Line up the elbows with the axis of the
machine.
Movement :
From the start position, draw your belly
button inward toward your spine.
Maintaining a "sit tall" position, slowly
curl upward.
Maintaining optimal alignment
throughout the ENTIRE body, return to
the start position and repeat movement.
Do not allow head to "jet" forward.
To assist stability, depress shoulders.
Arms should stay parallel on pad.
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Adjust seat height so that the shoulders
are in neutral and not shrugged while
the arms are resting on the pad.
Line up the elbows with the axis of the
machine.
Movement :
From the start position, draw your belly
button inward toward your spine.
Maintaining a "sit tall" position, slowly
curl upward.
Maintaining optimal alignment
throughout the ENTIRE body, return to
the start position and repeat movement.
Do not allow head to "jet" forward.
To assist stability, depress shoulders.
Arms should stay parallel on pad.
CHEST PRESS - ON SB 2 ARM DB
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Place head & shoulders on ball, keep
chin up so neck is in neutral position.
Position feet apart to form good base of
stability.
Activate transverse (pull belly button
towards spine & hold).
Movement :
Start with weights on chest.
Push both weights towards the ceiling
whilst exhaling.
Upon reaching peak of repetition lower
weights back to chest whilst inhaling
and repeat.
Keep body in "plank" position.
Maintain even speed when performing
the exercise.
Push weights above the chest not over
your head.
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Place head & shoulders on ball, keep
chin up so neck is in neutral position.
Position feet apart to form good base of
stability.
Activate transverse (pull belly button
towards spine & hold).
Movement :
Start with weights on chest.
Push both weights towards the ceiling
whilst exhaling.
Upon reaching peak of repetition lower
weights back to chest whilst inhaling
and repeat.
Keep body in "plank" position.
Maintain even speed when performing
the exercise.
Push weights above the chest not over
your head.
DEADLIFT - DB
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Stand tall,retract scapulas anddraw in
navel towards spine whilst squeezing
glutes.
Important that the hip, knee and toes
are tracking in line.
Core must remain activated throughout
deadlift-watch for compensation in your
client. Don't let misalignment of legs or
flexion of the lower lumbar occur.
Movement :
Keep armsstaight at all times.
Lower the weights down as deep as
neutral spine angles can be maintained.
Maintain good posture throughout the
exercise with shoulder blades retracted
and depressed.
Ensure no compensations of the knee
ankle or hip.
Return to the starting position, pushing
through theglutes (to keep pressure off
the lower back) and keeping the head &
chest up, this will ensure thatpressure
is not placed solely on thelower back.
Breathing in on the way down &
breathing out on the way up
Dont rush through the exercise.
Keep transverse activated at all times.
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Stand tall,retract scapulas anddraw in
navel towards spine whilst squeezing
glutes.
Important that the hip, knee and toes
are tracking in line.
Core must remain activated throughout
deadlift-watch for compensation in your
client. Don't let misalignment of legs or
flexion of the lower lumbar occur.
Movement :
Keep armsstaight at all times.
Lower the weights down as deep as
neutral spine angles can be maintained.
Maintain good posture throughout the
exercise with shoulder blades retracted
and depressed.
Ensure no compensations of the knee
ankle or hip.
Return to the starting position, pushing
through theglutes (to keep pressure off
the lower back) and keeping the head &
chest up, this will ensure thatpressure
is not placed solely on thelower back.
Breathing in on the way down &
breathing out on the way up
Dont rush through the exercise.
Keep transverse activated at all times.
BACK EXTENSION
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
If training the erectors is the goal (i.e.
spinal extension), place the pad high
enough to "block" the hip joint from
motion and encourage spinal motion.
If training the glutes & hamstrings is
the goal (i.e. hip extension), place the
pad below the hip joint to allow for the
correct motion.
Movement :
Keeping legs straight and toes pointing
straight ahead, draw-in abdomen and
use glutes to raise upper body to a
neutral position.
Keep chin tucked and shoulder blades
retracted and depressed the entire time.
Hold and then slowly lower upper body
back towards the ground to AVAILABLE
end range.
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
If training the erectors is the goal (i.e.
spinal extension), place the pad high
enough to "block" the hip joint from
motion and encourage spinal motion.
If training the glutes & hamstrings is
the goal (i.e. hip extension), place the
pad below the hip joint to allow for the
correct motion.
Movement :
Keeping legs straight and toes pointing
straight ahead, draw-in abdomen and
use glutes to raise upper body to a
neutral position.
Keep chin tucked and shoulder blades
retracted and depressed the entire time.
Hold and then slowly lower upper body
back towards the ground to AVAILABLE
end range.
BICEP CURL - STANDING
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Stand on both legs with feet pointing
straight ahead and knees slightly flexed.
Maintain a drawn in position throughout
the exercise.
Hold a dumbbell in each hand with arms
extended by side of body.
Movement :
Maintaining level hips and the drawn in
position, perform a bicep curl by flexing
the elbow.
Keep shoulder blades retracted
throughout the exercise.
Slowly lower the dumbbells back to the
side of the body by extending the elbow.
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Stand on both legs with feet pointing
straight ahead and knees slightly flexed.
Maintain a drawn in position throughout
the exercise.
Hold a dumbbell in each hand with arms
extended by side of body.
Movement :
Maintaining level hips and the drawn in
position, perform a bicep curl by flexing
the elbow.
Keep shoulder blades retracted
throughout the exercise.
Slowly lower the dumbbells back to the
side of the body by extending the elbow.
CHEST PRESS - ON BENCH WITH
BARBELL NARROW GRIP
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Lay on flat bench with knees bent.
Feet should be flat on the bench,
shoulder width apart with toes pointing
straight ahead.
Grip barbell with hands slightly
narrower then shoulder width apart.
Movement :
Maintaining a drawn in position slowly
lower the barbell to chest level, by
flexing elbows, keeping them close to
the body, and keeping shoulder blades
in a retracted and depressed position.
Press the barbell back up by extending
the elbows and contracting the chest
muscles.
BARBELL NARROW GRIP
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Lay on flat bench with knees bent.
Feet should be flat on the bench,
shoulder width apart with toes pointing
straight ahead.
Grip barbell with hands slightly
narrower then shoulder width apart.
Movement :
Maintaining a drawn in position slowly
lower the barbell to chest level, by
flexing elbows, keeping them close to
the body, and keeping shoulder blades
in a retracted and depressed position.
Press the barbell back up by extending
the elbows and contracting the chest
muscles.
CHEST PRESS - DB INCLINE ON SB
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Grab dumbbells and sit on the ball.
Slowly roll down the ball while
comfortably placing your head and neck
on the ball with both feet STRAIGHT
ahead.
Lift your hips up until they are in line
with your knees and shoulders.
Position the dumbbells perpendicular to
ceiling (straight up).
Activate the core with drawing in and
pelvic floor contraction.
Movement :
Position feet shoulder width apart.
Slowly lower your hips down towards but
not touching the ground so that your
torso is at an incline, but maintain the
arms in a perpendicular position to the
ground.
Squeeze glutes and SLOWLY lower the
dumbbells as far as you can while
maintaining optimal spinal alignment.
Maintaining lumbo pelvic hip stability,
push the dumbbells toward the ceiling.
Maintain a level pelvis throughout the
entire exercise. Do NOT let your back
arch at any time during the movement.
Maintain glute activity throughout the
entire exercise. To increase glute
activity, lift toes up.
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Grab dumbbells and sit on the ball.
Slowly roll down the ball while
comfortably placing your head and neck
on the ball with both feet STRAIGHT
ahead.
Lift your hips up until they are in line
with your knees and shoulders.
Position the dumbbells perpendicular to
ceiling (straight up).
Activate the core with drawing in and
pelvic floor contraction.
Movement :
Position feet shoulder width apart.
Slowly lower your hips down towards but
not touching the ground so that your
torso is at an incline, but maintain the
arms in a perpendicular position to the
ground.
Squeeze glutes and SLOWLY lower the
dumbbells as far as you can while
maintaining optimal spinal alignment.
Maintaining lumbo pelvic hip stability,
push the dumbbells toward the ceiling.
Maintain a level pelvis throughout the
entire exercise. Do NOT let your back
arch at any time during the movement.
Maintain glute activity throughout the
entire exercise. To increase glute
activity, lift toes up.
CLEAN AND PRESS - 1 ARM DB
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Stand with feet approximately shoulder
width apart pointing straight ahead and
knees slightly bent.
Begin with shoulder blades retracted
and depressed, stability through the
abdominal complex, and neutral spine
angles.
Movement :
Activate drawing in with pelvic floor
contraction.
Perform squat with arms at side.
Maintain heel and toe floor contact.
Perform explosive triple extension
movement in the lower extremeties, and
drive the elbows high.
Make sure the dumbell travels in a
vertical, linear fashion (close to body).
As hand reaches shoulder height
externally rotate the arm and cradle the
weight on the shoulder, simultaneously
dropping into a deep squat to get under
the weight. Then stand up.
Simultaneously drop into split lunge and
drive arm into extension.
Stand up with arm extended and bring
back leg forward.
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Stand with feet approximately shoulder
width apart pointing straight ahead and
knees slightly bent.
Begin with shoulder blades retracted
and depressed, stability through the
abdominal complex, and neutral spine
angles.
Movement :
Activate drawing in with pelvic floor
contraction.
Perform squat with arms at side.
Maintain heel and toe floor contact.
Perform explosive triple extension
movement in the lower extremeties, and
drive the elbows high.
Make sure the dumbell travels in a
vertical, linear fashion (close to body).
As hand reaches shoulder height
externally rotate the arm and cradle the
weight on the shoulder, simultaneously
dropping into a deep squat to get under
the weight. Then stand up.
Simultaneously drop into split lunge and
drive arm into extension.
Stand up with arm extended and bring
back leg forward.
CHEST FLY - INCLINE WITH DB
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Lay with back flat on the incline bench,
feet flat on the floor and toes pointing
straight ahead.
Hold one dumbbell in each hand with
arms straight at the chest level.
Movement :
Draw your belly button inward.
Keeping your elbows slightly flexed bring
the dumbbells downtowards the floor as
far as you can control. Be careful not to
lower beyond comfort zone and point of
control.
Hold and slowly return dumbbells to the
starting position.
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Lay with back flat on the incline bench,
feet flat on the floor and toes pointing
straight ahead.
Hold one dumbbell in each hand with
arms straight at the chest level.
Movement :
Draw your belly button inward.
Keeping your elbows slightly flexed bring
the dumbbells downtowards the floor as
far as you can control. Be careful not to
lower beyond comfort zone and point of
control.
Hold and slowly return dumbbells to the
starting position.
BICEP CURL - SQUAT
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Maintain good posture with shoulder
blades retracted and depressed and good
stability through the abdominal complex
Initiate a thorough dynamic warm up
prior to starting this exercise, this
engages the nervous system.
Ensure that the client is proficient at a
standing bicep curl and squats before
prescribing this exercise
Movement :
This movement involves a squat and
dumbbell bicep curl
Start with the feet shoulder width apart,
pointing straight ahead, hands to the
side (as shown)
You may find that in time you will be
stronger at this progression than a
normal standing bicep curl
Initiate the movement with a squat the
hands swing back slightly to load
Accelerate through the squat and
generate momentum
Use this momentum and summate
these forces into the bicep curl (as
shown)
Simultaneously lower the weight while
returning into a squat
Let this movement flow (in other words
let the leg drive transfer energy into the
arm)
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Maintain good posture with shoulder
blades retracted and depressed and good
stability through the abdominal complex
Initiate a thorough dynamic warm up
prior to starting this exercise, this
engages the nervous system.
Ensure that the client is proficient at a
standing bicep curl and squats before
prescribing this exercise
Movement :
This movement involves a squat and
dumbbell bicep curl
Start with the feet shoulder width apart,
pointing straight ahead, hands to the
side (as shown)
You may find that in time you will be
stronger at this progression than a
normal standing bicep curl
Initiate the movement with a squat the
hands swing back slightly to load
Accelerate through the squat and
generate momentum
Use this momentum and summate
these forces into the bicep curl (as
shown)
Simultaneously lower the weight while
returning into a squat
Let this movement flow (in other words
let the leg drive transfer energy into the
arm)
BICEP CURL - W/ DEADLIFT
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Initiate a thorough dynamic warm up
prior to starting this exercise, this
engages the nervous system.
Client should maintain a lengthened
position throughout this exercise
Movement :
This exercise combines a deadlift
motion into a bicep curl
Stand tall with arms to the side
Initiate the movement with a deadlift
(see deadlift in exercise database for
proper technique)
As you ascent from the deadlift to a full
standing position, transfer the
momentum created by the legs and
trunk into a bicep curl
TRAINERS: ensure that the client /
athlete does NOT extend backwards at
the top of the deadlift rather, they
should think about driving straight up
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Initiate a thorough dynamic warm up
prior to starting this exercise, this
engages the nervous system.
Client should maintain a lengthened
position throughout this exercise
Movement :
This exercise combines a deadlift
motion into a bicep curl
Stand tall with arms to the side
Initiate the movement with a deadlift
(see deadlift in exercise database for
proper technique)
As you ascent from the deadlift to a full
standing position, transfer the
momentum created by the legs and
trunk into a bicep curl
TRAINERS: ensure that the client /
athlete does NOT extend backwards at
the top of the deadlift rather, they
should think about driving straight up
CHEST PRESS ON SB - DB / BUNGEE
INTEGRATION
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Maintain good stability through the
abdominal complex.
Initiate a thorough dynamic warm up
prior to starting this exercise, this
engages the nervous system.
Movement :
This exercise involves a flat SB chest
press using both DB and Bungee
Start with light weight dumbbells (20%
of normal SB chest press weight is
recommended) and a light gauge bungee
The client grabs both the DB and bungee
in each hand while the trainer secures
the bungee to the ground as shown
The client performs a flat chest press
(for description see SB chest press in
the exercise library)
Perform desired amount of reps
Pay close attention to the video link to
observe the fluidity of this motion
TRAINERS: ensure that the client does
not roll the shoulders forward, this is a
strong indication that the combination
of resistances is too heavy. Because of
the nature of bungee cords (variable
resistance) it will accelerate the load
downwards and cause a lot of fatigue, be
AWARE of your clients form.
INTEGRATION
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Maintain good stability through the
abdominal complex.
Initiate a thorough dynamic warm up
prior to starting this exercise, this
engages the nervous system.
Movement :
This exercise involves a flat SB chest
press using both DB and Bungee
Start with light weight dumbbells (20%
of normal SB chest press weight is
recommended) and a light gauge bungee
The client grabs both the DB and bungee
in each hand while the trainer secures
the bungee to the ground as shown
The client performs a flat chest press
(for description see SB chest press in
the exercise library)
Perform desired amount of reps
Pay close attention to the video link to
observe the fluidity of this motion
TRAINERS: ensure that the client does
not roll the shoulders forward, this is a
strong indication that the combination
of resistances is too heavy. Because of
the nature of bungee cords (variable
resistance) it will accelerate the load
downwards and cause a lot of fatigue, be
AWARE of your clients form.
BICEP CURL - ON SB WITH LEG
RAISED (ALT ARMS)
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Activate core and glutes by drawing in
navel towards the spine and squeezing
the glutes.
Stand tall with weights in either hands.
Movement :
Standing tall place weights in each hand.
Position SB behind client.
Client will lift one oftheir heels towards
their glute.
As the heel is being lifted carefully place
the top of the foot on the SB.
When the client is comfortable and
stable start the curl.
As curl reaches its peak stop and return
to the starting position.
Repeat.
RAISED (ALT ARMS)
Reps : 12-14
Sets : 2 to 3
Intensity : moderate
Tempo : low
Rest : 35 secs
Preparation :
Activate core and glutes by drawing in
navel towards the spine and squeezing
the glutes.
Stand tall with weights in either hands.
Movement :
Standing tall place weights in each hand.
Position SB behind client.
Client will lift one oftheir heels towards
their glute.
As the heel is being lifted carefully place
the top of the foot on the SB.
When the client is comfortable and
stable start the curl.
As curl reaches its peak stop and return
to the starting position.
Repeat.
Disclaimer
No warranty is given as to the accuracy of the information on any of the pages in this website. No responsibility is
accepted for any loss or damage suffered as a result of the use of that information or reliance on it. It is a matter for
users to satisfy themselves as to their or their clients medical and physical condition to adopt the information or
recommendations made. Notwithstanding a users medical or physical condition, no responsibility or liability is
accepted for any loss or damage suffered by any person as a result of adopting the information or recommendations
©Copyright Personal Training on the Net 1998 - 2003 All rights reserved
Copyright Personal Training on the Net 1998 2005 All rights reserved
No warranty is given as to the accuracy of the information on any of the pages in this website. No responsibility is
accepted for any loss or damage suffered as a result of the use of that information or reliance on it. It is a matter for
users to satisfy themselves as to their or their clients medical and physical condition to adopt the information or
recommendations made. Notwithstanding a users medical or physical condition, no responsibility or liability is
accepted for any loss or damage suffered by any person as a result of adopting the information or recommendations
©Copyright Personal Training on the Net 1998 - 2003 All rights reserved
Copyright Personal Training on the Net 1998 2005 All rights reserved
| Framework of the body's work out article. Trainer: Jose Fuentes |
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| Training and Weight loss |
| Website designed by Alex Merlo 973-979-1053 |
© All materials copyright 2005 Shapes R In LLC.
For questions or comments contact info@shapesrin.com
For questions or comments contact info@shapesrin.com