1. Biceps:
-The Barbell Curl
*Sets: 3-4
*Reps: 8-10
The barbell curl is the best of the free-weight exercises available for bicep growth. The most important thing to remember with the barbell curl is strict form. No swinging, jerking or movement of the shoulders, back or legs. Grab the barbell with an underhand grip shoulder width grip. Stand up straight with your feet about shoulder width apart. Curl the bar up toward your chest keeping your elbows locked in place close to your sides. Lower the weight slowly, and return to the start position and repeat.
-Cable Bicep Curls
*Sets: 2-4
*Reps: 8-10
These are a good exercise for growth in the bicep. Although free weights are superior to cables for many reasons, cable curls have the advantage of maintaining tension on the biceps all the way through motion of the lift. Curl the cable weight upward toward the chest and let the cable weight return the arm to the lower resting position and repeat. You’ll feel this most at the top of the lift, where you have to squeeze harder than with barbell curls.
-Incline Dumbbell Curls
*Sets: 2-4
*Reps: 8-10
Incline dumbbell curls that allow you to add more bulk to the muscles as part of the bicep workout. Sit back on 45-60 degree incline bench. With arms hanging down straight, position two dumbbells with palms facing inward. With elbows back to sides, raise one dumbbell and rotate forearm until forearm is vertical and palm faces shoulder. Lower to original position and repeat with opposite arm. Continue to alternate between sides.
2. Chest:
-Pushups
*Sets: 4-5
*Reps: 40-50
Get into pushup position, with your weight evenly distributed between your toes, hands, legs, hips and back in a straight line. lower and raise your body by bending your elbows, making sure that your arm angle is 90° at the bottom of the movement.
*If you want a greater challenge, try doing decline pushups with your feet raised on a bench or a stability ball, which places greater strain on your chest muscles. Or try diamond pushups, with your hands together.
-Dumbbell Press
*Sets: 4-5
*Reps: 10;8;6;4;2
Lie down on a flat bench, take one dumbbell in each hand, bend your elbows so that your hands are by your shoulders with your palms facing your feet, and use your chest muscles to press the weights up and back down. For variety, you can try these with a slight incline in the bench, which places more emphasis on your upper chest, or on a decline, which places more emphasis on your lower chest.
-Incline Bench Press
*Sets: 3-4
*Reps: 8;6;4;2
On an incline bench, using a slightly wider-than-shoulder-width grip, lower the bar to your chest (toward the collarbone). Drive the bar upward and slightly backward (toward the head) until your arms are fully extended. Bring the bar down until it touches your chest and extend your elbows completely at the end of the lift.
3. Abbs:
-Side plank
*Sets: 2-6
*Reps: 30 sec
Lie on your left side and prop your upper body up on your left forearm. Raise your hips until your body forms a straight line from ankles to shoulders. Now brace your abs and hold for 30 seconds. Roll over onto your right side and repeat. Rest 30 seconds.
-Swiss-ball jackknife
*Sets: 2-3
*Reps: 15-20
In pushup position with your feet on a Swiss ball, raise your hips and pull the ball forward. Make sure you have 30 seconds of rest between sets.
-Hip Raise/Leg Raise
*Sets: 3-4
*Reps: 10
Lie down on a flat bench with your legs up and perpendicular to the bench (hold the bench behind your head for stability). Lift your hips slightly off the bench by contracting your lower abs, hold for three seconds, and lower your hips. Keep your back flat on the bench, your legs straight and lower your legs until they almost form a straight line with the rest of your body. Hold for a count of three and bring them back to the starting position.
4. Legs:
-Dumbbell Bulgarian Split Squat
*Sets: 4-5
*Reps: 12-15
Start in lunge position with your rare foot on a bench. Then lower your back knee towards the floor, and stop just short of touching the ground. Your knee should end above your foot. Then push back up to the start position.
-Dumbbell Squat Jump
*Sets: 3-4
*Reps: 8-10
-Descend into a squat position by pushing your hips back and keeping your heels on the ground. Once your thighs are parallel with the floor, push back up and jump as high as you can. absorb the landing by descending back into a squat position.
-Standing Calf Raises
*Sets: 4-5
*Reps: 12-15
While standing or sitting in the machine, lower the weight until you feel your calves stretch. Then push the weight back up feeling your calves flex at the top of the exercise. Make sure you perform this exercise at a slower speed. About 3 seconds per rep.
5. Back:
-Arm Dumbbell Row
*Sets: 3-4
*Reps: 8-10
Kneel on a flat exercise bench with one knee, you other foot placed on the floor beside the bench. Support your upper body by placing your hand on the end of the bench. With your other hand grab a dumbbell. Keep your back flat and let the dumbbell hang down at arms length.
Keeping your elbow close to your side, pull the dumbbell directly upwards until it touches the side of your torso. Squeeze your back muscles for a second to maximize the peak contraction. Lower the dumbbell back to the starting position. Do the same for your other arm.
-Lat Pulldowns
*Sets: 3-4
*Reps: 12;10;8;4
Attach a straight bar to a high pulley. Grab the bar a bit wider then shoulder width. Sit down at the machine and place your knees under the knee pad. Straighten your arms and let your lats stretch. Hold this position for a second. Arch your back and pull the bar down in front, try to touch the bar to your chest. Hold this position for a second to maximize the peak contraction. Straighten your arms to the starting position. Repeat.
*You can vary your grip to work your back from different angles. (i.e. wide grip, narrow grip, overhand, underhand, etc.)
-Chin Ups / Pull Ups
*Sets: 2-3
*Reps: 6-10
Grab a chin up bar with your hands a bit wider then shoulder width apart. Bend your legs so that your body is hanging from the chin up bar. Straighten your arms and let your lats stretch. Hold this position for a second. Arch your back slightly and pull yourself up to the bar until your chin is over the bar. Hold this position for a second to maximize the peak contraction. Slowly lower yourself to the starting position.
6. Shoulders:
-Seated Shoulder Press
*Sets: 3-4
*Reps: 8-10
Seat yourself at the end of a bench and place your dumbbells on your upper thighs (always your upper thighs with this exercise, not on the ground as you want to shorten the distance you need to lift these over your head). Grab each weight so that they are facing left to right not frontward to backward and lift them over your head simultaneously. Now slowly lower each one until it is about one inch away from your shoulder.
-Shoulder Flys
*Sets: 3-4
*Reps: 10
Stand up right and hold 2 weights in front of your chest. Bend over at a 45 degree angle and lift each weight outward in a manner that resembles flying (hence the name “flys”) and then lower each weight to your waist.
-Shoulder Shrugs
*Sets: 4-5
*Reps: 4-6
Stand upright holding each weight frontward to backward. Slowly lift each weight using your shoulders and without lifting your arms. In other words, lift each weight in a “shrug” like fashion. As you lift, make sure you lift in a rolling motion, not just straight up and down.
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