Exercise I: Flat Cable Fly

Sets: 2 Reps: 10 Rest: 20 Seconds

Attach a D-handle to the low pulleys of two facing cable stations, and roll a flat bench in between them. Grab a handle in each hand and lie back on the bench, and then press the handles straight up in front of you so that your palms face each other (you should feel the cables trying to pull your arms apart) [1]. Begin moving your arms apart and in a downward arc-keeping a slight bend in your elbows-until they are 90 degrees to your torso. Your chest should feel stretched in the bottom position [2]. Squeeze your chest muscles to return to the starting position. That's one rep.

  

Directions and Phases

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Exercise II: Incline Cable Fly

Sets: 2 Reps: 10 Rest: 20 Seconds

Set up as you did for the cable fly, but adjust the bench to a 45-degree incline. Perform the fly movement the same way as described in theFlat Cable Fly.

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Directions and Phases

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Exercise III: Lying Butterfly

Sets: 2 Reps: 15 Rest: 20 Seconds

Elevate a flat bench or place a board on an incline bench as shown so that when you lie facedown on it, your arms won't touch the floor. Raise both arms behind you so that they are close to your sides, palms facing you [1]. Now rotate your palms so that they face the floor [2], and then raise your arms out to your sides and then overhead until your thumbs touch [3]. Rotate your palms so that they face each other again, and then bring them back to your sides. That's one rep.

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Directions and Phases

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Exercise IV: Dumbbell Shoulder Press

Sets: 2 Reps: 15 Rest: 20 Seconds

Hold a dumbbell in each hand at shoulder level [1], and press the weights straight overhead [2]. Lower them back down. That's one rep.

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Directions and Phases

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Exercise V: Cable Lateral Raise

Sets: 2 Reps: 12 Rest: 20 Seconds

Attach a D-handle to the low pulley of a cable station and grab it with one hand, your palm facing the machine. Take a few steps away from the machine and stand perpendicular to it, so that there is tension on the cable [1]. Raise your arm up until it's parallel to the floor [2], and then lower it back to the starting position. That's one rep. Complete 12 reps, and then repeat on the opposite arm.

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Directions and Phases

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Exercise VI: Wide-Grip Lat Pulldown

Sets: 2 Reps: 15 Rest: 20 Seconds

Sit at a lat-pulldown station and grab the handle outside shoulder width [1]. Pull the bar down to your collarbone [2], and then reverse the motion to return to the starting position (but don't allow the weight you're using to rest on the stack). That's one rep.

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Directions and Phases

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Exercise VII: Seated Dumbbell Curl

Sets: 2 Reps: 12 Rest: 20 Seconds

Set an adjustable bench to an upright angle, grab a dumbbell in each hand, and sit on the bench [1]. Keeping your elbows braced against your sides, curl the weights [2], and then lower them back to the starting position. That's one rep.

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Directions and Phases

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Exercise VIII: Lying Triceps Extension

Sets: 2 Reps: 12 Rest: 20 Seconds

Hold a straight barbell with an overhand, shoulder-width grip and lie back on a bench. Press the weight overhead so that it's directly above your face [1]. Keeping your upper arms in place, bend your elbows and lower the bar behind your head [2]. Reverse the motion to return to the starting position. That's one rep.

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Directions and Phases

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Exercise IX: Squats On Equilibrium Board

Sets: 2 Reps: 15 Rest: 20 Seconds

Set up a barbell on the supports of a squat rack, and place an equilibrium board on the floor beneath you. Step underneath the bar, squeeze your shoulder blades together, and let the bar touch your upper traps. Grab the bar with your hands about 8 to 12 inches wider than shoulder width. Nudge the bar off the rack, take one step backward, and stand on the board with your feet just a bit wider than shoulder-width apart and toes turned slightly outward. Balance on the board so that neither edge makes contact with the floor [1]. Take a deep breath, and bend your hips and knees, lowering your body as far as you can (you may not be able to squat very low) [2]. Extend your hips to return to the starting position. That's one rep.

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Directions and Phases

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Exercise X: Straight-Knee Static Bridge

Sets: 2 Reps: Hold for 90 Seconds Rest: 20 Seconds

Get into pushup position and then bend your elbows 90 degrees and rest your weight on your forearms. Keeping your entire body in a straight line, hold the position for 60 seconds [1]. That's one set.

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Directions and Phases

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Exercise XI: Straight-Knee Static Oblique

Sets: 2 Reps: Hold for 90 seconds Rest: 20 Seconds

Support yourself on your left elbow and forearm and the outside edge of your left foot so that your knees are straight and your body is suspended in air in a straight line [1]. Hold the position for 90 seconds, and then switch sides and repeat. That's one set.

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Directions and Phases