Exercise Muscle Set- Execution Notes

Reps
Bench Press Central (3-10) - Slowly lower the bar as you breathe >keep eyes under the bar.
Chest in, then exhale as you push upward >squeeze shoulder blades.
in one go. >back should form an arch.
- 1 set of 10 reps at 40 kg, add 5kg at
a time.
Half-Squat Butt (3-10) - lower hips as you inhale until your >should look like you're
thighs are roughly parallel to the lowering your butt, not bending
floor. your knees.
- exhale as you stand up, keeping >don't let your knees stick too
your knees straight. far in front.
Lat Pull- Back (3-10) - Bring the bar to your chest. Lean >start out with a weight that
down back while doing so. you can do about 20 reps with.
- slowly return the bar to its original >you can use your back muscles
position without relaxing your grip. more efficiently by deliberately
squeezing your shoulder blades
together.
Dragon Flag Abs (3-10) - lie down flat on the floor. >don't bounce while you stretch
-grab onto something above your head, like a
pole. >gently bend both legs
- bend both legs slightly. >shoulder touch the floor
- bring both legs upwards until toes above your
forehead, knees above shoulders.
- slowly lower them until they're just grazing the
ground.
- gradually return to your original position,
deliberately forming a straight line with your
back and legs.
Plank Abs 30 s - straighten out your body, >keep tour body straight
 supporting it with your elbows and >pull in your chin
toes. >elbows at 90 degrees
- keep your abs tight, with your >make sure your back doesn't
elbows at 90 degrees, and don't lift wobble. Focus on keeping your
your chin. body straight.
>tighten your stomach
>careful that your back doesn't
move up and down
>body in straight line
>TIGHTEN YOUR STOMACH
Dumbbell Biceps (3-15) - Relax your shoulders > "Cheating" with
curls - Feet about shoulder-width momentum reduces the
apart stress on your biceps.
- Let your shoulders relax >add supination, i.e.
- Don’t arch your back rotations to work your
- when you lift the dumbbell, biceps more effectively. This
make sure you don’t swing your also helps prevent injuries.
elbows.
- when lowering the dumbbell, *Efficient workouts and
don’t completely extend your proper form, not weight,
elbow. Doing so might damage matters most in weight
it. training.

Chest Press Chest (3-15) - same with push-up - Free weights are recommended but if not
available, Chest Press Machine is a good
Machine

Dumbbell Chest, - Holding a pair of dumbbells, sit on
Fly triceps a flat bench and rest the dumbbells
on your knees.
- Lie back on the bench and, as you
do so, kick the dumbbells up into
position over your chest, one at a
time.
- Spread your legs and plant your
feet flat on the floor.
- Bend your elbows a little, and
internally rotate your shoulders so
that your elbows point out to the
sides.
- Arch your back and stick out your
chest.
- Inhale as you lower the dumbbells
in an arcing motion to your sides
until you feel a mild stretch in your
chest.
- Exhale as you reverse the motion
until the dumbbells are nearly
vertical.
- Repeat.
Dip Chest, (3-10) - line up two chairs of equal height
Triceps like so, then stand between them
- suspend yourself in the air. Make
substitute
- Keep your elbows slightly bent.
- Keep the movement slow and deliberate.
- There’s no need to bring the dumbbells
together at the top of the movement
because once they are vertical, there is
almost no resistance to work against.
- Arching your back and sticking out your
chest will reduce the pressure on your
shoulders and focus it on your chest.
- Internally rotating your shoulders (so that
your elbows point out to the sides) better
isolates your pectoralis major because it
brings the origin and insertion of the
muscle into better alignment.
- Since you can’t go heavy with the
dumbbell fly (because doing so is
dangerous), the exercise is not a mass
builder. As an isolation exercise, it is useful
if you want to warm up your chest, pre-
exhaust it before the compound chest
exercises, or flush it at the end of a chest
workout.
- The dumbbell fly doesn’t target your
inner chest. This is a popular myth.
Isolation of your inner chest is impossible.
The only ways to produce more inner chest
definition are to build your chest using
compound exercises and to reduce your
body fat.
- Another popular myth is that the
dumbbell fly stretches your pecs to give
you a broader chest. It doesn’t.
- avoid relying on momentum
- swinging ruins your sense of
stability and decreases
 sure to bend forward slightly
- bend your elbows and slowly lower
your body. This is negative
movement. Inhale as you go down,
exhale when you reach the peak
- intensify with putting weighs as
you dip
Reverse Chest, (3-20) - derived from the dip
push-up Triceps - focus on lowering your body as
slowly as possible without easing up
- Spread your hands shoulder-width
apart, then lower yourself as if
sitting.
- Use your legs as little as possible by
relying on the strength of your arms
- Eyes straight ahead. Make sure to
not hold your breath. Don’t rely on
momentum.
Burpee Every (3-N) - Stand straight and natural
muscle - crouch in place with both hands on
the ground. Stretch your legs
backward and assume push-up
posture. Do a push-up. Quickly
return to a crouch then resume your
original position. Its more effective if
you include a jump right after.
- Repeat these movements as fast as
resistance by half
- if you can’t do regular dips,
then try doing them with your
feet on the floor
- when doing dips, make sure
your chairs are strong enough to
handle them
- recommended to use a chair or
sofa that can be fixed in place
- Avoid using your legs.
Support yourself with your
arms
- if you don’t have a chair, use
your bed
- intensify by doing it slowly
- its okay to take a breather. Just
finish the set
- this aerobic exercise is effective
at burning fat and improving
your cardio
- Burpees require lots of
movement. Don’t forget to
check your surroundings when
doing them inside.
 you can. Its quite intense, but aim for
3 sets of however many you can do
Front Press Shoulde (3-15) - the front press can work out your >avoid bending your upper
rs front and middle deltoids body, or you might hurt your
- hold the bar from above, with an lower back .
overhand grip.
- position it just above your
collarbone
- chest squared, elbows out front.
- don’t completely extend your
elbows when lifting the bar.
- keep your upper body straight by
paying attention to your abs and
spine
- lower the bar and return to your
original position.
Bicycle Iliopsoas (20 - Lie face-up, and touch your bent > Don’t twist your neck too
Crunch /Abs each knee to the opposite elbow much
side)
Leg Curls Hamstri (15) - Slowly raise your legs up and > keep your torso flat without
ngs down without lifting your hips your stomach touching the seat
- Bend your legs until the pad makes
contact with your butt

Jumping Nerves, (10 - Basic form is the same as that of a > Body straight; on your tiptoes
> Hands a bit more than shoulder-width
Push-Ups Chest reps) normal Push-Up apart
- When you land, gently bend your > Take care not to hurt your shoulders
> Do it rhythmically, with a good tempo
 elbows to relieve some of the
pressure
- Shoulders and knees form a
straight line. Don’t push too hard at
first
Side bend Obliques (15- - Slowly bend your upper body in
20) the same direction as the dumbbell
then return to your original position
- Intensity (Low) Bending towards
the dumbbell
- Intensity (High) Bending away
from the dumbell
> You’ll get more results than you would
with normal push-ups
> Cheating will throw off your
balance
> Weight of dumbbell will
depend. If you want a slender
waist, then choose a weight you
can do 15-20 reps with.

Lunge Quads, (10 - Take big steps back and forth while > increase intensity by using
glutes, for kneeling deeply, then return to dumbells
hamstrin each normal
gs, hips leg)
and
calves
Seated Rows Traps, (15 - pull while squeezing your shoulder > moving your body back and
lats, reps) blades close together then slowly forth wastes energy
return the handle while opening > remember to pull with your
them back up back

Back Back, (10 - lie face down and bend your lower > you can hurt your lower back
extensions trunk, reps) back while lifting your upper body if you bend too much, so be
butt and - lie on your stomach and bend your careful.
 thighs body. Brace your butt and raise your
legs as well as your upper body.
- while bent, hold up your body for
a bit
- raise yourself up while breathing
out, breathe in when you go back
down. Don’t lose your rhythm. Keep
up the pace.
Hand grip Forearm (10- - start with a resistance you can close
s 15) for a set of 10 to 15 reps.
- Slowly close and release the
gripper without cheating
- two handed: closing with both
hands and opening it as slowly as
possible
Skull triceps - grip the bar with your thumb
crushers/lyi around your fingers
ng triceps - bend your elbows and lower the
extension bar down close to your hairline.
- focus on flexing your triceps while
lifting your arms. Tilt the bar a little
toward your head, not straight up
Isometric 7 - you keep your muscles flexed, > Don’t hold your breath
exercise secon tensed and static for a set period of
(posing) ds time (eg. Plank)
- use your own body, a wall, or the
> make sure not to lose your
balance
> the amount of resistance
varies, so a low-level one wont
give you a workout. Conversely,
you should avoid high-level
ones that you cant close even
once.
> average is around 46 kg for
men and 28kg for women
> its important not to move your
elbows
> the bar should appears to be moving
up and down. Elbow movement makes
a semicircle and reduces muscle
resistance by half.
> Use and EZ bar to do skull crushers.
It puts less weigh on your wrists and
trains specific muscles more effectively.
 floor to apply resistance to a specific
muscle.
- flex at 60% to 70% of your full
strength and hold the pose for seven
seconds

Front double biceps

Side Chest
Abdominal and Thigh
Inclined Upper- - the angle of the bench should be > set the weigh to something
bench press middle between 30 and 45 degrees lighter than a normal bench
chest - the space between your hand press
should be wider than shoulder-
width but narrower than a normal
bench press grip
- Slowly lower the bar, and squeeze
your shoulder blades as you lift
straight up. Don’t forget to brace
your legs
Chest Chest 7 - Press your hands together in front of > chest out
Isometrics secs, you and apply pressure with both > Hands don’t move from side-
palms, hold for 7 seconds at 70% of to-side
your strength w/o holding your breath
Back Back 7 secs - Mesh your fingers in front of you > chest out
Isometrics and then pull them in opposite > Hands location around
directions, hold for 7 seconds at 70% stomach area
of your strength without holding
your breath.
Pike Shoulde - Get on all fours, lift your butt and > tip toes
Shoulder rs keep your legs straight, raise your > legs waist width apart
press butt and arms until you make a > hands a bit more than
triangle with your body, bend your shoulder-width apart
arms without lowering your butt
Bodyweight Arms - Push down on the wrist you’re > Relax shoulders
arm curls training with the opposite arm and > Arms moves in straight line
do arm curls
Wrestler’s Neck, - Lay down with your legs bent, > Perform a beautiful arch
Bridge Traps cross your arms, bring your legs > focus on your neck and traps
closer to start the movement, raise > Don’t push yourself too far
your torso with your neck
supporting your body. Don’t bend
your neck too far
- Once you’re used to it, bend (turn)
your neck left and right or move
yourself back and forth to apply
resistance for more effect

Glute Bridge Traps, 10 - Shoulders flat on floor, raise your > keep your shoulders on the
butt, reps hips floor and your knees bent as
apps - When you raise your hips, form a you move your hips
straight line to your shoulders, hold > Don’t hold your breath, don’t
it for it second. Keep your knees overdo it.
 closed and your thighs together
Shrugs Traps - Legs are shoulder-width apart, and
the back of your hand face outward.
- shrug then lower your shoulders,
Repeat this motion
- focus on how your traps contract as
you shrug
Push Ups Chest (3-20)
- Keep your hands close
and
together to stimulate your
Triceps
triceps and your arms more
- Keep your hand far apart
and wide for your chest.
- Slowly bend your elbows
and lower body. Don’t let
your hips move up and
down.
- Keep your body in a line
and straighten your elbows
> Don’t put pressure on your
neck
> you can do this with a
dumbbell or a barbell
> regardless of which your use,
make sure to stand straight
> many people find their grip
gives out before their traps do.
Try using a wrist strap if that
happens.
> Recommend doing shrugs
alongside hack and shoulder
exercises
> if you cant do 3(20), Its
important to focus on
your form with each
push-up
> so-called speed push-
ups you sometime see are
half as effective at
achieving the original
goal of training your
chest. Not recommended.
> if it gets too difficult,
 - if you can, try increasing the feel free to switch to your
number of reps by speeding knees at any time
up, but don’t go to fast. > don’t overdo it or you’ll
Maintain the basic posture hurt your shoulders
and keep good form.
- breathe as you go down,
breath out as you go up.
Lower your head and body
all the way down. If you’re
struggling, use your knees.

Nugget Information
Golden time >if you consume within 30 minutes of finishing your workout, it has a
dramatic effect on your muscle growth.
Dynamic >make sure to stretch in loose clothing
Stretching -forward and backward shoulder circles.
-side bends to stretch your abs.
-shoulder circles with elbows bent. These stretch your shoulder blades.
-toe touches. These stretch your hamstrings.
-chest stretch. Pull lowered arms back as you push chest outwards.
-hip swing stretch. Swing leg back and forth, side-to-side, then with knee
up, make a circular motion outwards.
Diet Lessons - when you gorge yourself by suddenly eating alot on an empty stomach,
your blood sugar levels shoot up. The pancreas will secret lots of insulin, a
hormone that brings energy to cells. These huge amounts of insulin will
send energy to both fat and muscle cells. This is your body's mechanism for
storing fat in response to over eating.
- a habit of skipping breakfast and eating a huge lunch makes it very easy to
gain weight.
- preparing the same foods differently changes the number of calories.
- when the amount of nutrients is the same, the low-calorie version is the
better option.
[Low<-Calories->High] [Steam<Boil<Saute<Fry]

- a bodybuilder diet is the exact opposite of stuffing yourself. You decrease

the amount of food of food you consume in one meal by eating more often.
This prevents blood sugar spikes because you never eat on an empty
stomach. Example of snack include protein bars and canned mackerel. And
there’s also Protein (mixed with water).
- The point is to choose foods that are high in protein and low in calories.
- there’s no need to cut high calorie foods out of your diet completely.
Having a cheat day where you can eat anything makes your diet more
effective.
- When you’re on a low-calorie diet, your body will eventually think this,
and enter into energy-saving mode. The cheat day counteracts this. By
indulging yourself, you trick your body into thinking it has enough calories.
When starting out, its good to have one cheat day per week.
Active Rest - Jogging, walking, swimming, stretching, and light weight training
- If you laze around, it actually takes you longer to recharge. Improving
your blood circulation is an important part of reducing fatigue. It spreads
oxygen throughout your body.
- Light exercise helps improve blood circulation. Essentially, you stimulate
recovery
> 2 things to consider if you’re going to do Active Rest.
A.) Don’t go full throttle and increase the intensity of your workout too
much.
B.) If you’re sick or hurt, you should heal up with Passive Rest.

How to - Moving like you’re on a sidewalk will waste your energy.

walk on a - When walking you should: 1.) Walk straight and tall, 2.) Keep your knees
mountain bent, 3.) step with your whole foot, 4.) Take short steps, and 5.) maintain a
steady pace.
How to - grab the rope and pull your body up. The act of pulling upward trains
climb a muscles like the biceps brachii and the teres major.
tree/Rope
Climbing
Climbing - Climbing burns calories like a light jog
Stairs - Descending burns about as many as a riding a bike
- Climbing 400 steps burns roughly the equivalent of a 15-minute jog
> Jumping up steps with momentum burn fewer calories
- Keep your back straight and confidently take each step one at a time
- Ascending (Time x Weight x 0.0349 x Age Correction Factor)
- Descending (Time x Weigh x 0.0658 x Age Correction Factor)