JEFF NIPPARD'S FUNDA

In the light blue cell below, type "kg" if using kilogram

(quotation marks not includ
Lbs

Workout Exercise Working Sets

BARBELL BENCH PRESS 3

DUMBBELL INCLINE PRESS 3

Chest & Triceps CABLE FLYE 3

ASSISTED DIP 3

DUMBBELL SKULL CRUSHER 3

BACK SQUAT 3
 ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

Legs & Abs LEG EXTENSION 3

LEG CURL 3

STANDING CALF RAISE 2

CRUNCH 2

REVERSE GRIP LAT PULLDOWN 3

CABLE SEATED ROW 3

Back & Biceps CHEST-SUPPORTED T-BAR ROW 3

eek 1
 Back & Biceps

Week 1
SEATED FACE PULL 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 2

Legs & Abs SINGLE-LEG LYING LEG CURL 2

MACHINE SEATED HIP ABDUCTION 3

 STANDING CALF RAISE 2

PLANK 3

OVERHEAD PRESS 3

DUMBBELL LATERAL RAISE 3

Shoulders & CABLE REVERSE FLYE 3

Arms

SINGLE-ARM ROPE TRICEP EXTENSION 2

SINGLE-ARM CABLE CURL 2

 Workout Exercise Working Sets

BARBELL BENCH PRESS 3

DUMBBELL INCLINE PRESS 3

Chest & Triceps CABLE FLYE 3

ASSISTED DIP 3

DUMBBELL SKULL CRUSHER 3

 BACK SQUAT 3

ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

Legs & Abs LEG EXTENSION 3

LEG CURL 3

STANDING CALF RAISE 2

CRUNCH 2
2
 REVERSE GRIP LAT PULLDOWN 3
Week 2
CABLE SEATED ROW 3

Back & Biceps CHEST-SUPPORTED T-BAR ROW 3

SEATED FACE PULL 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3

DUMBBELL WALKING LUNGE 3

Legs & Abs

 SINGLE-LEG LEG EXTENSION 2

Legs & Abs SINGLE-LEG LYING LEG CURL 2

MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 2

PLANK 3

OVERHEAD PRESS 3

DUMBBELL LATERAL RAISE 3

Shoulders &
Arms
 Shoulders &
Arms CABLE REVERSE FLYE 3

SINGLE-ARM ROPE TRICEP EXTENSION 2

SINGLE-ARM CABLE CURL 2

Workout Exercise Working Sets

BARBELL BENCH PRESS 3

DUMBBELL INCLINE PRESS 3

Chest & Triceps

Chest & Triceps CABLE FLYE 3

ASSISTED DIP 3

DUMBBELL SKULL CRUSHER 3

BACK SQUAT 3

ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

Legs & Abs LEG EXTENSION 3

 Legs & Abs

LEG CURL 3

STANDING CALF RAISE 2

CRUNCH 2

REVERSE GRIP LAT PULLDOWN 3

Week 3

CABLE SEATED ROW 3

Back & Biceps CHEST-SUPPORTED T-BAR ROW 3

SEATED FACE PULL 3

 DUMBBELL SUPINATED CURL 3

DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 2

Legs & Abs SINGLE-LEG LYING LEG CURL 2

MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 2

 PLANK 3

OVERHEAD PRESS 3

DUMBBELL LATERAL RAISE 3

Shoulders & CABLE REVERSE FLYE 3

Arms

SINGLE-ARM ROPE TRICEP EXTENSION 2

SINGLE-ARM CABLE CURL 2

 Workout Exercise Working Sets

BARBELL BENCH PRESS 3

DUMBBELL INCLINE PRESS 3

Chest & Triceps CABLE FLYE 3

ASSISTED DIP 3

DUMBBELL SKULL CRUSHER 3

BACK SQUAT 3
 ROMANIAN DEADLIFT 3

BARBELL HIP THRUST 3

Legs & Abs LEG EXTENSION 3

LEG CURL 3

STANDING CALF RAISE 2

CRUNCH 2

REVERSE GRIP LAT PULLDOWN 3

eek 4

Back & Biceps

Week 4
CABLE SEATED ROW 3

Back & Biceps CHEST-SUPPORTED T-BAR ROW 3

SEATED FACE PULL 3

DUMBBELL SUPINATED CURL 3

DEADLIFT 3

DUMBBELL WALKING LUNGE 3

SINGLE-LEG LEG EXTENSION 2

Legs & Abs

Legs & Abs SINGLE-LEG LYING LEG CURL 2

MACHINE SEATED HIP ABDUCTION 3

STANDING CALF RAISE 2

PLANK 3

OVERHEAD PRESS 3

DUMBBELL LATERAL RAISE 3

Shoulders & CABLE REVERSE FLYE 3

Arms
 Shoulders &
Arms

SINGLE-ARM ROPE TRICEP EXTENSION 2

SINGLE-ARM CABLE CURL 2

Workout Exercise Working Sets

BARBELL BENCH PRESS 3

MACHINE INCLINE CHEST PRESS 3

Chest & Triceps PEC DECK 3

Chest & Triceps

ASSISTED DIP 3

CABLE TRICEP KICKBACK 3

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

Legs & Abs LEG PRESS 3

LYING LEG CURL 3

 STANDING CALF RAISE 3

BICYCLE CRUNCH 3

LAT PULLDOWN 3
Week 5

DUMBBELL ROW 3

Back & Biceps BARBELL BENT OVER ROW 3

REVERSE PEC DECK 3

EZ BAR CURL 3
 BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

Legs & Abs SEATED LEG CURL 3

STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

 DUMBBELL SEATED SHOULDER PRESS 3

CABLE LATERAL RAISE 3

Shoulders & BENT OVER REVERSE DUMBBELL FLYE 3

Arms

DUMBBELL FLOOR PRESS 2

HAMMER CURL 2

Workout Exercise Working Sets

 BARBELL BENCH PRESS 3

MACHINE INCLINE CHEST PRESS 3

Chest & Triceps PEC DECK 3

ASSISTED DIP 3

CABLE TRICEP KICKBACK 3

DEADLIFT 3

GOBLET SQUAT 3

Legs & Abs

 DUMBBELL SINGLE-LEG HIP THRUST 3

Legs & Abs LEG PRESS 3

LYING LEG CURL 3

STANDING CALF RAISE 3

BICYCLE CRUNCH 3

LAT PULLDOWN 3
Week 6

DUMBBELL ROW 3

Back & Biceps

Week
Back & Biceps BARBELL BENT OVER ROW 3

REVERSE PEC DECK 3

EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

Legs & Abs SEATED LEG CURL 3

Legs & Abs

STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

DUMBBELL SEATED SHOULDER PRESS 3

CABLE LATERAL RAISE 3

Shoulders & BENT OVER REVERSE DUMBBELL FLYE 3

Arms

DUMBBELL FLOOR PRESS 2

 HAMMER CURL 2

Workout Exercise Working Sets

BARBELL BENCH PRESS 3

MACHINE INCLINE CHEST PRESS 3

Chest & Triceps PEC DECK 3

ASSISTED DIP 3
 CABLE TRICEP KICKBACK 3

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

Legs & Abs LEG PRESS 3

LYING LEG CURL 3

STANDING CALF RAISE 3

 BICYCLE CRUNCH 3

LAT PULLDOWN 3
Week 7

DUMBBELL ROW 3

Back & Biceps BARBELL BENT OVER ROW 3

REVERSE PEC DECK 3

EZ BAR CURL 3

BACK SQUAT 3
 BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

Legs & Abs SEATED LEG CURL 3

STANDING CALF RAISE 3

HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

DUMBBELL SEATED SHOULDER PRESS 3

Shoulders &
Arms
 CABLE LATERAL RAISE 3

Shoulders &
Arms BENT OVER REVERSE DUMBBELL FLYE 3

DUMBBELL FLOOR PRESS 2

HAMMER CURL 2

Workout Exercise Working Sets

BARBELL BENCH PRESS 3

Chest & Triceps

 MACHINE INCLINE CHEST PRESS 3

Chest & Triceps PEC DECK 3

ASSISTED DIP 3

CABLE TRICEP KICKBACK 3

DEADLIFT 3

GOBLET SQUAT 3

DUMBBELL SINGLE-LEG HIP THRUST 3

Legs & Abs

 Legs & Abs LEG PRESS 3

LYING LEG CURL 3

STANDING CALF RAISE 3

BICYCLE CRUNCH 3

LAT PULLDOWN 3
Week 8

DUMBBELL ROW 3

Back & Biceps BARBELL BENT OVER ROW 3

 Back & Biceps

W
REVERSE PEC DECK 3

EZ BAR CURL 3

BACK SQUAT 3

BARBELL HIP THRUST 3

ROMANIAN DEADLIFT 3

Legs & Abs SEATED LEG CURL 3

STANDING CALF RAISE 3

 HANGING LEG RAISE 3

MACHINE SEATED HIP ABDUCTION 3

DUMBBELL SEATED SHOULDER PRESS 3

CABLE LATERAL RAISE 3

Shoulders & BENT OVER REVERSE DUMBBELL FLYE 3

Arms

DUMBBELL FLOOR PRESS 2

HAMMER CURL 2
RD'S FUNDAMENTALS - BODY PART SPLIT SPREADSHEET
ing kilograms or type "lbs" if using pounds
ks not included)
bs

Reps / Duration Load (lbs) RPE Rest

6 7 3-4min

8 8 2-3min

12 8 1-2min

10 7 1-2min

12 8 1-2min

6 7 3-4min
8 7 2-3min

12 8 2-3min

12 8 1-2min

12 8 1-2min

8 7 1-2min

12 7 1-2min

8 8 2-3min

10 8 2-3min

12 8 2-3min
15 8 1-2min

12 8 1-2min

5 7 3-4min

10 8 2-3min

15 8 1-2min

15 8 1-2min

15 7 1-2min
 12 8 1-2min

20sec 8 1-2min

6 7 3-4min

12 8 1-2min

15 8 1-2min

12 8 1-2min

12 8 1-2min
Reps / Duration Load (lbs) RPE Rest

6 7 3-4min

8 8 2-3min

12 8 1-2min

10 7 1-2min

12 8 1-2min
6 7 3-4min

8 7 2-3min

12 8 2-3min

12 8 1-2min

12 8 1-2min

8 7 1-2min

12 7 1-2min
8 8 2-3min

10 8 2-3min

12 8 2-3min

15 8 1-2min

12 8 1-2min

5 7 3-4min

10 8 2-3min
 15 8 1-2min

15 8 1-2min

15 7 1-2min

12 8 1-2min

20sec 8 1-2min

6 7 3-4min

12 8 1-2min
 15 8 1-2min

12 8 1-2min

12 8 1-2min

Reps / Duration Load (lbs) RPE Rest

6 7 3-4min

8 8 2-3min
12 8 1-2min

10 7 1-2min

12 8 1-2min

6 7 3-4min

8 7 2-3min

12 8 2-3min

12 8 1-2min
12 8 1-2min

8 7 1-2min

12 7 1-2min

8 8 2-3min

10 8 2-3min

12 8 2-3min

15 8 1-2min
12 8 1-2min

5 7 3-4min

10 8 2-3min

15 8 1-2min

15 8 1-2min

15 7 1-2min

12 8 1-2min
20sec 8 1-2min

6 7 3-4min

12 8 1-2min

15 8 1-2min

12 8 1-2min

12 8 1-2min
Reps / Duration Load (lbs) RPE Rest

6 7 3-4min

8 8 2-3min

12 8 1-2min

10 7 1-2min

12 8 1-2min

6 7 3-4min
8 7 2-3min

12 8 2-3min

12 8 1-2min

12 8 1-2min

8 7 1-2min

12 7 1-2min

8 8 2-3min
10 8 2-3min

12 8 2-3min

15 8 1-2min

12 8 1-2min

5 7 3-4min

10 8 2-3min

15 8 1-2min
 15 8 1-2min

15 7 1-2min

12 8 1-2min

20sec 8 1-2min

6 7 3-4min

12 8 1-2min

15 8 1-2min
 12 8 1-2min

12 8 1-2min

Reps / Duration Load (lbs) RPE Rest

8 8 3-4min

12 8 2-3min

12 8 1-2min
6 8 1-2min

15 8 1-2min

5 8 3-4min

12 8 2-3min

10 9 2-3min

12 8 1-2min

15 9 1-2min
8 8 1-2min

12 8 1-2min

6 8 2-3min

12 8 2-3min

12 8 2-3min

15 8 1-2min

15 8 1-2min
8 8 3-4min

8 8 2-3min

12 8 2-3min

8 9 1-2min

6 9 1-2min

6 8 1-2min

20 9 1-2min
 10 8 3-4min

10 8 1-2min

12 8 1-2min

15 8 1-2min

8 8 1-2min

Reps / Duration Load (lbs) RPE Rest

8 8 3-4min

12 8 2-3min

12 8 1-2min

6 8 1-2min

15 8 1-2min

5 8 3-4min

12 8 2-3min
10 9 2-3min

12 8 1-2min

15 9 1-2min

8 8 1-2min

12 8 1-2min

6 8 2-3min

12 8 2-3min
12 8 2-3min

15 8 1-2min

15 8 1-2min

8 8 3-4min

8 8 2-3min

12 8 2-3min

8 9 1-2min
6 9 1-2min

6 8 1-2min

20 9 1-2min

10 8 3-4min

10 8 1-2min

12 8 1-2min

15 8 1-2min
 8 8 1-2min

Reps / Duration Load (lbs) RPE Rest

8 8 3-4min

12 8 2-3min

12 8 1-2min

6 8 1-2min
15 8 1-2min

5 8 3-4min

12 8 2-3min

10 9 2-3min

12 8 1-2min

15 9 1-2min

8 8 1-2min
12 8 1-2min

6 8 2-3min

12 8 2-3min

12 8 2-3min

15 8 1-2min

15 8 1-2min

8 8 3-4min
8 8 2-3min

12 8 2-3min

8 9 1-2min

6 9 1-2min

6 8 1-2min

20 9 1-2min

10 8 3-4min
 10 8 1-2min

12 8 1-2min

15 8 1-2min

8 8 1-2min

Reps / Duration Load (lbs) RPE Rest

8 8 3-4min
12 8 2-3min

12 8 1-2min

6 8 1-2min

15 8 1-2min

5 8 3-4min

12 8 2-3min

10 9 2-3min
12 8 1-2min

15 9 1-2min

8 8 1-2min

12 8 1-2min

6 8 2-3min

12 8 2-3min

12 8 2-3min
15 8 1-2min

15 8 1-2min

8 8 3-4min

8 8 2-3min

12 8 2-3min

8 9 1-2min

6 9 1-2min
6 8 1-2min

20 9 1-2min

10 8 3-4min

10 8 1-2min

12 8 1-2min

15 8 1-2min

8 8 1-2min
EADSHEET
Copyright 2020 by Jeff Nippard. All rights reserved.

Notes

TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER

BALDES AND STAY FIRM ON THE BENCH
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
 MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK),
DON'T YANK YOUR HEAD WITH YOUR ARMS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP

USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK

FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER

AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
SHOULDERS DOWN (AVOID SHRUGGING).
 PULL YOUR ARMS BACK AND OUT

DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR

POINTER FINGER

BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND

10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO

LEAN FORWARD

FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT

MOVE

FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE

WEIGHT MOVE

KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR

GLUTES TO MAKE THE WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE

SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW

SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT,

CLEAR YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY
BACK
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS

SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE

CONNECTION WITH REAR DELTS

PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR

UPPER ARM

FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR
ARM BEHIND YOUR TORSO
 Notes

TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER

BALDES AND STAY FIRM ON THE BENCH

USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH

UPPER PECS

KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE

WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT

TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD

15°

KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD,

DON'T LET YOUR UPPER ARM MOVE
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY

MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,

DON'T ALLOW YOUR SPINE TO ROUND

TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD

FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT

MOVE

FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE

WEIGHT MOVE

PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES

AT THE TO BOTTOM, DON'T BOUNCE

FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK),

DON'T YANK YOUR HEAD WITH YOUR ARMS
 PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP

USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK

FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER

AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
SHOULDERS DOWN (AVOID SHRUGGING).

PULL YOUR ARMS BACK AND OUT

DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR

POINTER FINGER

BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND

10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO

LEAN FORWARD
 FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE

FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE

WEIGHT MOVE

KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR

GLUTES TO MAKE THE WEIGHT MOVE

PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES

AT THE TO BOTTOM, DON'T BOUNCE

SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW

SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT,

CLEAR YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY
BACK
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS
 SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS

PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR

UPPER ARM

FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR
ARM BEHIND YOUR TORSO

Notes

TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER

BALDES AND STAY FIRM ON THE BENCH

USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH

UPPER PECS
 KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT

TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD

15°

KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD,

DON'T LET YOUR UPPER ARM MOVE

SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY

MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,

DON'T ALLOW YOUR SPINE TO ROUND

TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD

FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT

MOVE
 FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE

PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES

AT THE TO BOTTOM, DON'T BOUNCE

FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK),

DON'T YANK YOUR HEAD WITH YOUR ARMS

PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE

SHOULDER WIDTH GRIP

USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK

FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER

AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
SHOULDERS DOWN (AVOID SHRUGGING).

PULL YOUR ARMS BACK AND OUT

 DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR
POINTER FINGER

BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND

10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO

LEAN FORWARD

FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT

MOVE

FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE

WEIGHT MOVE

KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR

GLUTES TO MAKE THE WEIGHT MOVE

PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES

AT THE TO BOTTOM, DON'T BOUNCE
 SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW

SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT,

CLEAR YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY
BACK
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS

SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE

CONNECTION WITH REAR DELTS

PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR

UPPER ARM

FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR
ARM BEHIND YOUR TORSO
 Notes

TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER

BALDES AND STAY FIRM ON THE BENCH

USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH

UPPER PECS

KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE

WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT

TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD

15°

KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD,

DON'T LET YOUR UPPER ARM MOVE

SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
 MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND

TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD

FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT

MOVE

FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE

WEIGHT MOVE

PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES

AT THE TO BOTTOM, DON'T BOUNCE

FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK),

DON'T YANK YOUR HEAD WITH YOUR ARMS

PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE

SHOULDER WIDTH GRIP
 USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK

FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER

AS YOU PULL THE WEIGHT TOWARDS YOU. KEEP YOUR
SHOULDERS DOWN (AVOID SHRUGGING).

PULL YOUR ARMS BACK AND OUT

DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR

POINTER FINGER

BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND

10 STEPS EACH LEG. TAKE MEDIUM STRIDES, LET YOUR TORSO

LEAN FORWARD

FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT

MOVE
 FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE

KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR

GLUTES TO MAKE THE WEIGHT MOVE

PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES

AT THE TO BOTTOM, DON'T BOUNCE

SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW

SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT,

CLEAR YOUR HEAD OUT OF THE WAY, PRESS UP AND SLIGHTLY
BACK
RAISE THE DUMBBELL "OUT" NOT "UP", MIND MUSCLE
CONNECTION WITH MIDDLE FIBERS

SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE

CONNECTION WITH REAR DELTS
PULL YOUR ARM BEHIND YOUR TORSO, DON'T MOVE YOUR
UPPER ARM

FACE AWAY FROM THE CABLE YOU ARE USING, KEEP YOUR
ARM BEHIND YOUR TORSO

Notes

TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER

BALDES AND STAY FIRM ON THE BENCH

KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL

SQUEEZE AT THE TOP. CONTROL!
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°

KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR

UPPER ARM MOVE

BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND

HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT

BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY

PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR

CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS

MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM,

DON'T ALLOW YOUR LOWER BACK TO ROUND

FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE

WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE

FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR

LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE

PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER

WIDTH GRIP

BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW

AGAINST YOUR SIDES

LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER

BACK NEUTRAL, DOUBLE OVERHAND GRIP

SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE

CONNECTION WITH REAR DELTS

DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR

POINTER FINGER
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY

TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD

MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,

DON'T ALLOW YOUR SPINE TO ROUND

FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE

WEIGHT MOVE

PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES

AT THE TO BOTTOM, DON'T BOUNCE

FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF

CAPTAIN'S CHAIR

KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR

GLUTES TO MAKE THE WEIGHT MOVE
 BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR
SHOULDERS, KEEP YOUR TORSO UPRIGHT

LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO

YOUR SIDE

LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE

GROUND, RAISE YOUR ARMS DIRECTLY OUT TO YOUR SIDES

TUCK YOUR ELBOWS AGAINST YOUR SIDES

NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING

Notes
 TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH

KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL

SQUEEZE AT THE TOP. CONTROL!

TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD

15°

KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR

UPPER ARM MOVE

BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND

HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT

BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY
PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR
CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS

MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM,

DON'T ALLOW YOUR LOWER BACK TO ROUND

FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE

WEIGHT MOVE

PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES

AT THE TO BOTTOM, DON'T BOUNCE

FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR

LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE

PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER

WIDTH GRIP

BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW

AGAINST YOUR SIDES
LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER
BACK NEUTRAL, DOUBLE OVERHAND GRIP

SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE

CONNECTION WITH REAR DELTS

DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR

POINTER FINGER

SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY

TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD

MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,

DON'T ALLOW YOUR SPINE TO ROUND

FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE

WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE

FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF

CAPTAIN'S CHAIR

KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR

GLUTES TO MAKE THE WEIGHT MOVE

BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR

SHOULDERS, KEEP YOUR TORSO UPRIGHT

LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO

YOUR SIDE

LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE

GROUND, RAISE YOUR ARMS DIRECTLY OUT TO YOUR SIDES

TUCK YOUR ELBOWS AGAINST YOUR SIDES

NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING

Notes

TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER

BALDES AND STAY FIRM ON THE BENCH

KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL

SQUEEZE AT THE TOP. CONTROL!

TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD

15°
 KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR
UPPER ARM MOVE

BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND

HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT

BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY

PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR

CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS

MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM,

DON'T ALLOW YOUR LOWER BACK TO ROUND

FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE

WEIGHT MOVE

PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES

AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR
LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE

PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER

WIDTH GRIP

BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW

AGAINST YOUR SIDES

LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER

BACK NEUTRAL, DOUBLE OVERHAND GRIP

SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE

CONNECTION WITH REAR DELTS

DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR

POINTER FINGER

SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
 TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD

MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,

DON'T ALLOW YOUR SPINE TO ROUND

FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE

WEIGHT MOVE

PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES

AT THE TO BOTTOM, DON'T BOUNCE

FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF

CAPTAIN'S CHAIR

KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR

GLUTES TO MAKE THE WEIGHT MOVE

BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR

SHOULDERS, KEEP YOUR TORSO UPRIGHT
LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO
YOUR SIDE

LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE

GROUND, RAISE YOUR ARMS DIRECTLY OUT TO YOUR SIDES

TUCK YOUR ELBOWS AGAINST YOUR SIDES

NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING

Notes

TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER

BALDES AND STAY FIRM ON THE BENCH
 KEEP YOUR SCAPULAE RETRACTED AND DEPRESSED

NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL

SQUEEZE AT THE TOP. CONTROL!

TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD

15°

KEEP YOUR ELBOWS BEHIND YOUR TORSO, DON'T LET YOUR

UPPER ARM MOVE

BRACE YOUR LATS, CHEST TALL, HIPS HIGH, PULL THE SLACK
OUT OF THE BAR PRIOR TO MOVING IT OFF THE GROUND

HOLD A DUMBBELL DIRECTLY UNDERNEATH YOUR CHIN, SIT

BACK AND DOWN, PUSH YOUR KNEES OUT LATERALLY

PLACE THE DUMBBELL ON YOUR WORKING THIGH, TUCK YOUR

CHIN AND RIB CAGE, ONLY MOVE YOUR HIPS
 MEDIUM WIDTH FOOT PLACEMENT ON THE PLATFORM,
DON'T ALLOW YOUR LOWER BACK TO ROUND

FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE

WEIGHT MOVE

PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES

AT THE TO BOTTOM, DON'T BOUNCE

FOCUS ON FLEXING AND ROTATING YOUR SPINE, BRING YOUR

LEFT ELBOW TO RIGHT KNEE, RIGHT ELBOW TO LEFT KNEE

PULL YOUR ELBOWS DOWN AND IN, USE A 1.5X SHOULDER

WIDTH GRIP

BRACE ONTO A BENCH FOR SUPPORT, PULL YOUR ELBOW

AGAINST YOUR SIDES

LEAN YOUR TORSO OVER AT A 45° ANGLE, KEEP YOUR LOWER

BACK NEUTRAL, DOUBLE OVERHAND GRIP
 SWEEP THE WEIGHT OUT AND BACK, MIND MUSCLE
CONNECTION WITH REAR DELTS

DRIVE YOUR PINKY INTO THE HANDLE HARDER THAN YOUR

POINTER FINGER

SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY

TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD

MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,

DON'T ALLOW YOUR SPINE TO ROUND

FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE

WEIGHT MOVE

PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES

AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR LOWER BACK, PERFORM OFF OF
CAPTAIN'S CHAIR

KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR

GLUTES TO MAKE THE WEIGHT MOVE

BRING THE DUMBBELL ALL THE WAY DOWN TO YOUR

SHOULDERS, KEEP YOUR TORSO UPRIGHT

LEAN AWAY FROM THE MACHINE, ARMS STRAIGHT OUT TO

YOUR SIDE

LEAN OVER SUCH THAT YOUR TORSO IS PARALLEL WITH THE

GROUND, RAISE YOUR ARMS DIRECTLY OUT TO YOUR SIDES

TUCK YOUR ELBOWS AGAINST YOUR SIDES

NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM MOVING