GO TO DOXBIN.COM FOR THE FULL PASTE: discord.gg/hacker ┼┼──────────────────────────────────────────────┼┼ ││ {Table of Contents} ││ ││ ││ ││ ││ ││ 0x00 - Intro / Acknowledgements ││ ││ 0x01 - Intro to Chest ││ ││ ││ ││ 0x10 - Barbell Bench Press ││ ││ 0x11 - How To Perform ││ ││ 0x12 - Amount of Reps ││ ││ 0x13 - Equipment Required ││ ││ ││ ││ 0x20 - Incline Barbell Bench Press ││ ││ 0x21 - How To Perform ││ ││ 0x22 - Amount of Reps ││ ││ 0x23 - Equipment Required ││ ││ ││ ││ 0x30 - Decline Barbell Bench Press ││ ││ 0x31 - How To Perform ││ ││ 0x32 - Amount of Reps ││ ││ 0x33 - Equipment Required ││ ││ ││ ││ 0x40 - Pushups ││ ││ 0x41 - How To Perform ││ ││ 0x42 - Amount of Reps ││ ││ 0x43 - Equipment Required ││ ││ ││ ││ 0x50 - Dips ││ ││ 0x51 - How To Perform ││ ││ 0x52 - Amount of Reps ││ ││ 0x53 - Equipment Required ││ ││ ││ ││ 1x01 - Intro to Shoulders ││ ││ ││ ││ 1x10 - Seated Dumbbell Shoulder Press ││ ││ 1x11 - How To Perform ││ ││ 1x12 - Amount of Reps ││ ││ 1x13 - Equipment Required ││ ││ ││ ││ 1x20 - Front Weight Plate Raise ││ ││ 1x21 - How To Perform ││ ││ 1x22 - Amount of Reps ││ ││ 1x23 - Equipment Required ││ ││ ││ ││ 1x30 - Standing Barbell Shrugs ││ ││ 1x31 - How To Perform ││ ││ 1x32 - Amount of Reps ││ ││ 1x33 - Equipment Required ││ ││ ││ ││ 1x40 - Bent-Over Dumbbell Lateral Raise ││ ││ 1x41 - How To Perform ││ ││ 1x42 - Amount of Reps ││ ││ 1x43 - Equipment Required ││ ││ ││ ││ 1x50 - Push Press ││ ││ 1x51 - How To Perform ││ ││ 1x52 - Amount of Reps ││ ││ 1x53 - Equipment Required ││ ││ ││ ││ 2x01 - Intro to Back ││ ││ ││ ││ 2x10 - Pull-Up ││ ││ 2x11 - How To Perform ││ ││ 2x12 - Amount of Reps ││ ││ 2x13 - Equipment Required ││ ││ ││ ││ 2x20 - Lat Pulldowns ││ ││ 2x21 - How To Perform ││ ││ 2x22 - Amount of Reps ││ ││ 2x23 - Equipment Required ││ ││ ││ ││ 2x30 - Reverse Dumbbell Fly ││ ││ 2x31 - How To Perform ││ ││ 2x32 - Amount of Reps ││ ││ 2x33 - Equipment Required ││ ││ ││ ││ 2x40 - Seated Row ││ ││ 2x41 - How To Perform ││ ││ 2x42 - Amount of Reps ││ ││ 2x43 - Equipment Required ││ ││ ││ ││ 2x50 - Quadruped Dumbbell Row ││ ││ 2x51 - How to Perform ││ ││ 2x52 - Amount of Reps ││ ││ 2x53 - Equipment Required ││ ││ ││ ││ 3x01 - Intro to Legs ││ ││ ││ ││ 3x10 - Barbell Squat ││ ││ 3x11 - How To Perform ││ ││ 3x12 - Amount of Reps ││ ││ 3x13 - Equipment Required ││ ││ ││ ││ 3x20 - Barbell Deadlift ││ ││ 3x21 - How To Perform ││ ││ 3x22 - Amount of Reps ││ ││ 3x23 - Equipment Required ││ ││ ││ ││ 3x30 - Leg Press ││ ││ 3x31 - How To Perform ││ ││ 3x32 - Amount of Reps ││ ││ 3x33 - Equipment Required ││ ││ ││ ││ 3x40 - Calf Raise ││ ││ 3x41 - How To Perform ││ ││ 3x42 - Amount of Reps ││ ││ 3x43 - Equipment Required ││ ││ ││ ││ 3x50 - Lunges ││ ││ 3x51 - How To Perform ││ ││ 3x52 - Amount of Reps ││ ││ 3x53 - Equipment Required ││ ││ ││ ││ 4x01 - Intro to Core ││ ││ ││ ││ 4x10 - Plank ││ ││ 4x11 - How To Perform ││ ││ 4x12 - Amount of Reps ││ ││ 4x13 - Equipment Required ││ ││ ││ ││ 4x20 - Weighted Russian Twists ││ ││ 4x21 - How To Perform ││ ││ 4x22 - Amount of Reps ││ ││ 4x23 - Equipment Required ││ ││ ││ ││ 4x30 - Sit-Ups ││ ││ 4x31 - How To Perform ││ ││ 4x32 - Amount of Reps ││ ││ 4x33 - Equipment Required ││ ││ ││ ││ 4x40 - Moutain Climbers ││ ││ 4x41 - How To Perform ││ ││ 4x42 - Amount of Reps ││ ││ 4x43 - Equipment Required ││ ││ ││ ││ 4x50 - Side Plank ││ ││ 4x51 - How to Perform ││ ││ 4x52 - Amount of Reps ││ ││ 4x53 - Equipment Required ││ ││ ││ ┼┼──────────────────────────────────────────────┼┼ ┼┼─────────────┼┼ 0x00 - Intro / Acknowledgements ─┼┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ ││ As I was sitting in a call with Scope he told me that I should make ││ ││ my first paste on the site, since I recently got a rank upgrade. ││ ││ But I didn't want to contribute to all the negative and malicious ││ ││ activity that usually goes on on the site. So I have decided to ││ ││ contribute to the physical health of Doxbin by showcasing some of ││ ││ my favorite workouts and how to do them! ││ ││ ││ │┼──────Special Acknowledgements──────────────────────────────────────────────┼│ ││ ││ ││ Sx - doxbin.org/user/midget - Creating some of the formats ││ ││ XML - doxbin.org/user/XML - Keeping the paste up ││ ││ 3zz - doxbin.org/user/3zz - Someone who actually needs this ││ ││ Sumo - doxbin.org/user/sumo - Buying my rank ││ ││ Scope - doxbin.org/user/Scope - The reason this exists ││ ││ Brief - doxbin.org/user/BriefRichard - Being a real ass nigga ││ ││ verdict - doxbin.org/user/verdict - Helping with formatting ││ ││ Scorchy - doxbin.org/user/wise - Helping with the idea ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 0x01 - Intro to Chest ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ ││ First and foremost is the pectoralis major, which is the thick ││ ││ broad muscle that is located under the breast that fans out ││ ││ across the chest. It contains at least six separate sets of muscle ││ ││ fibers and receives dual motor innervation from both the medial and ││ ││ pectoral nerves. By pulling on the humerus, the pectoralis major ││ ││ enables lateral, vertical, or rotational motion. ││ ││ ││ ││ Situated underneath the pectoralis major is a thin and triangular ││ ││ muscle by the name of pectoralis minor (naturally). The smaller of ││ ││ the two, it extends from three origins on the ribcage and assists ││ ││ with movement of the scapula. Together, the pectoralis major and ││ ││ pectoralis minor form your pectoral muscles (aka your “pecs”) and ││ ││ play a significant role in both arm motion and deep inhalation. ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 0x10 - Barbell Bench Press ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────0x11 - How to Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Lie flat on your back on the bench. Reach up and grip the bar with ││ ││ your hands just wider than shoulder-width apart, so when you are at ││ ││ the lowest point of the bench press your hands are directly above ││ ││ your elbows, thus allowing maximum force generation. Then bring the ││ ││ bar slowly down to your chest as you breathe in. Push up as you ││ ││ breathe out, grip the bar hard, and focusing on a spot on the ceiling ││ ││ so you can ensure the barbell travels the same path every time ││ ││ ││ │┼──────0x12 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ It is suggested that you do 3 sets of repetitions descending the ││ ││ number of reps each time, for example, a set would look like this ││ ││ [01 x 12] ││ ││ [01 x 10] ││ ││ [01 x 08] ││ ││ ││ │┼──────0x13 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ For this workout, a flat bench is required along with a 45lb ││ ││ bar. You will also need weighted plates to increase weight ││ ││ as you improve and get stronger. ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 0x20 - Incline Barbell Bench Press ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────0x21 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Lie supine on your back on a bench that is inclined at 45 degrees ││ ││ spread your legs, bring your feet back, and place them firmly on ││ ││ the ground. Have a slight arch in your back. Dismount the barbell ││ ││ using a wider-than-shoulder-width grip. Inhale as you lower the ││ ││ barbell to your chest ││ ││ ││ │┼──────0x22 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ It is suggested that you do 3 sets of repetitions descending the ││ ││ number of reps each time, for example, a set would look like this ││ ││ [01 x 12] ││ ││ [01 x 10] ││ ││ [01 x 08] ││ ││ ││ │┼──────0x23 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ For this workout, an incline bench is required with an angle of 45 ││ ││ degrees, you will also need a 45lb weight bar, along with various ││ ││ weight plates so you have the option to add weight as you improve ││ ││ and get stronger ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 0x30 - Decline Barbell Bench Press ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────0x31 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Lie supine on your back on a bench that is declined at 45 degrees ││ ││ spread your legs, bring your feet back, and place them firmly on ││ ││ the ground. Have a slight arch in your back. Dismount the barbell ││ ││ using a wider-than-shoulder-width grip. Inhale as you lower the ││ ││ barbell to your chest ││ ││ ││ │┼──────0x32 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ It is suggested that you do 3 sets of repetitions descending the ││ ││ number of reps each time, for example, a set would look like thi ││ ││ [01 x 12] ││ ││ [01 x 10] ││ ││ [01 x 08] ││ ││ ││ │┼──────0x33 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ For this workout, a decline bench is required with an angle of -20 ││ ││ degrees, you will also need a 45lb weight bar, along with various ││ ││ weight plates so you have the option to add weight as you improve ││ ││ and get stronger ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 0x40 - Pushups ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────0x41 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Get down on all fours, placing your hands slightly wider than ││ ││ shoulder width. Straighten out your arms and legs so that you ││ ││ are at the peak pushup position. Lower your body until your chest ││ ││ nearly touches the floor. Pause briefly, then push yourself back ││ ││ up, and repeat. ││ ││ ││ │┼──────0x42 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ Unlike some of the previous exercises, this exercise is a little ││ ││ lighter, as you only use your own body weight. I would recommend ││ ││ that you go for higher reps due to the lightweight. Personally ││ ││ a set of this would look like the following. ││ ││ [03 x 20] ││ ││ ││ │┼──────0x43 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ For this workout, all that you need is your body and a flat ││ ││ the surface on the floor to work out in! ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 0x50 - Dips ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────0x51 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Grab the parallel bars and jump up, grab hold and straighten ││ ││ your arms. Lower your body by bending your arms while learning ││ ││ forward. Dip down until your shoulders are below your elbows. ││ ││ Lift your body up by straightening your arms and repeat. ││ ││ ││ │┼──────0x52 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ For this one, I would recommend doing [03x10] 3 sets of 10 reps ││ ││ This is a hard exercise sometimes for beginners so if you aren't ││ ││ even able to do one rep, you can just hang there for about 3 ││ ││ sets of 30 seconds ││ ││ [03 x 20] ││ ││ ││ │┼──────0x53 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ For this workout, you will need a set of parallel bars that ││ ││ are elevated and sturdy, as well as your bodyweight it is ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 1x01 - Intro to Shoulders ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ ││ The shoulder has about eight muscles that attach to the scapula, ││ ││ humerus, and clavicle. These muscles form the outer shape of the ││ ││ shoulder and underarm. These muscles in the shoulder air in a ││ ││ wide range of movement and help protect and maintain the main ││ ││ the shoulder joint, known as the glenohumeral joint ││ ││ ││ ││ The largest of these shoulder muscles is the deltoid. This large ││ ││ triangular muscle covers the glenohumeral joint and gives the ││ ││ shoulder its rounded-off shape. It stretches across the top of ││ ││ the shoulder from the clavicle in the front to the scapula in ││ ││ the back. It then stretches downward to near the center of the ││ ││ humerus bone. Different fibers of the muscle are responsible for ││ ││ different actions, including raising the arm and assisting the ││ ││ pectoralis muscle in the chest. One important function of the ││ ││ the deltoid is preventing joint dislocation when a person carries ││ ││ heavy objects. ││ ││ ││ ││ Four muscles—the supraspinatus, infraspinatus, teres minor, ││ ││ and subscapularis—make up the rotator cuff. It stabilizes the ││ ││ shoulder and holds the head of the humerus into the glenoid ││ ││ cavity to maintain the principal shoulder joint. ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 1x10 - Seated Dumbbell Shoulder Press ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────1x11 - How to Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Hold the dumbbells by your shoulders with your palms facing ││ ││ forwards and your elbows out to the sides and bent at a 90 ││ ││ degree angle. Without leaning back, extend through your elbows ││ ││ to press the weights above your head. Then slowly return to the ││ ││ starting position, making sure it is one fluid motion. ││ ││ ││ │┼──────1x12 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ It is suggested that you do 3 sets of repetitions descending the ││ ││ number of reps each time, for example, a set would look like this ││ ││ [01 x 12] ││ ││ [01 x 10] ││ ││ [01 x 08] ││ ││ ││ │┼──────1x13 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ You will need a surface to sit on, and a set of dumbbells. ││ ││ However, you may want to have dumbbells of various weights ││ ││ so that you can adjust your weight accordingly ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 1x20 - Front Weight Plate Raise ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────1x21 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ To execute, keep your hands at hip height as you hold the weight ││ ││ in front of you. Your feet should be even with your shoulders ││ ││ and your core should be tight. Next, retract your shoulder blades ││ ││ and keep your arms straight as you lift the weight to shoulder ││ ││ level. Breathe steadily and lower the weight carefully. Repeat. ││ ││ ││ │┼──────1x22 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ It is suggested that you do 3 sets of repetitions descending the ││ ││ number of reps each time, for example, a set would look like this ││ ││ [01 x 12] ││ ││ [01 x 10] ││ ││ [01 x 08] ││ ││ ││ │┼──────1x23 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ The only equipment that is required is a weighted plate and ││ ││ space to be able to move freely about ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 1x30 - Standing Barbell Shrugs ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────1x31 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Keeping your feet even with your shoulders, bend your knees ││ ││ and pick up the barbell, bringing it to waist level. Next, lift ││ ││ your shoulders up and back (i.e. “shrug” or pinch them), squeezing ││ ││ for about five seconds before releasing them. Keep the movements ││ ││ restricted to your shoulders, meaning your arms should be ││ ││ relatively loose and the barbell should only raise and lower very ││ ││ slightly ││ ││ ││ │┼──────1x32 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ This activity I have always supported doing a few more reps on ││ ││ I personally would do 3 sets of 20 reps, so it would be ││ ││ [03x20] ││ ││ ││ │┼──────1x33 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ The only equipment that is required is a 45lb barbell, and ││ ││ weight plates of your choice, to achieve your desired weight. ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 1x40 - Bent-Over Dumbbell Lateral Raise ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────1x41 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ You can perform it in either a standing (bent-over) or seated ││ ││ position. Start with a dumbbell in each hand, keeping your chest ││ ││ up, your back flat, your knees slightly bent, and your eyes ││ ││ focussed toward a fixed point on the floor. Now, bend over until ││ ││ your core is basically parallel with the ground, and hang the ││ ││ dumbbells directly underneath you, all while keeping your elbows ││ ││ in a slightly bent position. Next, raise both dumbbells up and out ││ ││ to your sides, forming an arc until your upper arms are even with ││ ││ your torso. Take a brief pause at the top before lowering the ││ ││ dumbbells back into starting position. Repeat. ││ ││ ││ │┼──────1x42 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ It is suggested that you do 3 sets of repetitions descending the ││ ││ number of reps each time, for example, a set would look like this ││ ││ [01 x 12] ││ ││ [01 x 10] ││ ││ [01 x 08] ││ ││ ││ │┼──────1x43 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ The only equipment that is required is weighted dumbbells of ││ ││ your choice, based on how much you lift ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 1x50 - Push Press ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────1x51 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ The push press should be performed in the standing position. ││ ││ Start by resting the barbell atop your upper chest, with your ││ ││ palms up, your elbows pointed out, and your upper arms parallel ││ ││ to the floor. Lower your hips and bend your knees into a quarter ││ ││ squat and then rise upwards with ample thrust, fully extending your ││ ││ arms and elbows as you lift the bar over your head. Hold for a few ││ ││ seconds before returning to the starting position for the next rep. ││ ││ ││ │┼──────1x52 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ It is suggested that you do 3 sets of repetitions descending the ││ ││ number of reps each time, for example, a set would look like this ││ ││ [01 x 12] ││ ││ [01 x 10] ││ ││ [01 x 08] ││ ││ ││ │┼──────1x53 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ The only equipment that is required is the barbell and an ││ ││ open space to move around ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 2x01 - Intro to Back ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ ││ A strong, well-developed back will improve your workouts in the gym ││ ││ and help you develop full-body muscle. A strong back, for example, ││ ││ will provide the foundations for your deadlifts and squat, as your ││ ││ the body will be able to call upon more stabilizing muscles, enabling ││ ││ you to lift more. I will now elaborate on which muscles make up ││ ││ the back. ││ ││ ││ ││ There are smaller muscles that sit closer to the spine, which are ││ ││ sometimes called the local stabilizing muscles. The most commonly ││ ││ talked about of these muscles is the multifidus, and its role is ││ ││ to stabilize the vertebrae on each other, along with the ligaments ││ ││ and the tendons that wrap around the spine ││ ││ ││ ││ You have the obliques, which make up the back muscle. The obliques ││ ││ are commonly thought to be abdominal muscles, but they actually ││ ││ wrap around onto the thoracolumbar fascia around the back. You ││ ││ have internal and external obliques and they're predominantly ││ ││ responsible for the rotation and the side bending of the trunk, ││ ││ they also assist with stability ││ ││ ││ ││ You also have the Latissimus Dorsi and Trapezius which are ││ ││ responsible for neck and shoulder functions, rather than back ││ ││ functions ││ ││ ││ ││ The tres major is a small muscle that's located on the underside ││ ││ of the upper arm. Its sometimes referred to as the lats helper ││ ││ because it is so closely related to the lat ││ ││ ││ ││ Finally, we come to the final two muscles that lie underneath the ││ ││ trapezius. The rhomboids provide stability for the shoulder ││ ││ complex and are responsible for the retraction of the shoulder ││ ││ blades ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 2x10 - Pull-Up ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────2x11 - How to Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Grab a bar with a grip slightly wider than shoulder-width, with ││ ││ your hands facing away from you. Hang all the way down, and pull ││ ││ yourself up until your chin is above the bar. Pause for a brief ││ ││ second and then lower yourself all the way back down to the ││ ││ starting position ││ ││ ││ │┼──────2x12 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ For this one, I would recommend doing [03x10] 3 sets of 10 reps ││ ││ This is a hard exercise sometimes for beginners so if you aren't ││ ││ even able to do one rep, you can just hang there for about 3 ││ ││ sets of 30 seconds ││ ││ [03 x 20] ││ ││ ││ │┼──────2x13 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ For this exercise all you need is a bar that can support the ││ ││ weight of your body, and yourself. ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 2x20 - Lat Pulldowns ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────2x21 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Grasp the bar with a wide grip with an overhand, knuckles up ││ ││ grip. Other positions and grips are possible but start with ││ ││ this standard position. Pull the bar down until it's approx- ││ ││ imately level with the chin. Exhale on down motion. While ││ ││ shifting just slightly backward is OK, aim to keep your upper ││ ││ torso stationery. Keep your feet flat on the floor and engage ││ ││ your abs as you pull. The bottom of the motion should be where ││ ││ your elbows can't move downward anymore without moving backward. ││ ││ Be sure to stop at that point and do not go lower. Squeeze the ││ ││ shoulder blades together while maintaining square shoulders. ││ ││ From the bottom position with the bar close to your chin, slowly ││ ││ return the bar to the starting position while controlling its ││ ││ gradual ascent. Don't let it crash into the weight plates. ││ ││ Continue until you complete eight to 12 repetitions in a set. ││ ││ Rest, then continue to complete your program of sets. ││ ││ ││ │┼──────2x22 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ It is suggested that you do 3 sets of repetitions descending the ││ ││ number of reps each time, for example, a set would look like this ││ ││ [01 x 12] ││ ││ [01 x 10] ││ ││ [01 x 08] ││ ││ ││ │┼──────2x23 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ There is a specific machine for this exercise, however you ││ ││ could achieve the workout by finding a bar to throw a resistance ││ ││ band over. Then grab both sides of the band to pull down, ││ ││ similarly, as you would to a lat pulldown machine. ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 2x30 - Reverse Dumbbell Fly ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────2x31 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Stand with feet shoulder-width apart holding dumbbells at your ││ ││ sides. Press the hips back in a hinge motion bringing your chest ││ ││ forward almost parallel to the floor. Allow the weights to hang ││ ││ straight down, palms facing each other. Maintain a tight core, ││ ││ straight back, and slight knee bend. Exhale and raise both arms ││ ││ out to your side, squeezing the shoulder blades together. Keep a ││ ││ soft bend in your elbows as you pull your shoulder blades toward ││ ││ the spine. Inhale as you lower the weight back to the start position. ││ ││ Avoid hunching your shoulders up during the movement. Keep your ││ ││ chin tucked to maintain a neutral spine during the exercise. Focus ││ ││ on feeling the shoulders blades coming together with proper ││ ││ breathing from start to finish. ││ ││ ││ │┼──────2x32 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ It is suggested that you do 3 sets of repetitions descending the ││ ││ number of reps each time, for example, a set would look like this ││ ││ [01 x 12] ││ ││ [01 x 10] ││ ││ [01 x 08] ││ ││ ││ │┼──────2x33 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ The only equipment that is required is weighted dumbbells of ││ ││ your choice, based on how much you lift ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 2x40 - Seated Row ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────2x41 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Sit upright on the bench and plant your feet on the floor or foot ││ ││ pads, knees bent. Extend your arms and hold the handle or cable. ││ ││ Move your shoulders back and down. Brace your core. Exhale. Bend ││ ││ your elbows to pull the handle or cable, keeping your elbows tucked ││ ││ in and your back neutral. Pause for 1 second. Inhale and slowly ││ ││ extend your arms, counting to 3. Complete one set of 12 to 15 reps. ││ ││ ││ │┼──────2x42 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ Generally, for this exercise, many people go for a timed period ││ ││ of say for example 5 minutes, as it's more of a cardio move. ││ ││ ││ │┼──────2x43 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ For this exercise there are machines in many fitness centers, ││ ││ so look for the machine. ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 2x50 - Quadruped Dumbbell Row ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────2x51 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Take one step back into a lunge position. Keep a soft bend in your ││ ││ front leg with the knee in line with your ankle and back leg ││ ││ straight. Lean slightly forward, and rest your free hand on your ││ ││ front thigh. Tighten your core by squeezing your belly button in ││ ││ towards your spine. This will give you a good base of support. ││ ││ Lower the dumbbell toward the floor until you have a full extension ││ ││ at the elbow. Maintain proper posture through your shoulders, hips, ││ ││ and lower back. Avoid rounding or arching the lumbar spine. Begin ││ ││ the upward motion of the dumbbell by first sliding your shoulder ││ ││ blade toward your spine and then lifting the weight up toward your ││ ││ torso by driving your elbow to the ceiling. Keep your elbow close ││ ││ to your body as it passes the ribs. Squeeze your shoulder blade in ││ ││ toward the center of back (contracting the rhomboids). At the end ││ ││ of the movement, the dumbbell should be in line with your chest ││ ││ and your elbow should be pointing up toward the ceiling. Be sure ││ ││ to maintain good posture through your spine, shoulders, and hips. ││ ││ Repeat for the appropriate number of repetitions. Switch sides and ││ ││ repeat the same number of repetitions with the opposite arm. Perform ││ ││ two to three sets of the exercise, with a one-minute rest between ││ ││ sets. ││ ││ ││ ││ ││ │┼──────2x52 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ It is suggested that you do 3 sets of repetitions descending the ││ ││ number of reps each time, for example, a set would look like this ││ ││ [01 x 12] ││ ││ [01 x 10] ││ ││ [01 x 08] ││ ││ ││ │┼──────2x53 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ For this exercise you need an open space on the floor, along with ││ ││ a pair of weighted dumbbells of your choice, based on how much you ││ ││ lift. ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 3x01 - Intro to Legs ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ ││ Here a brief little synopsis of the leg muscles, from below your ││ ││ butt and above your feet. Your hamstrings are the muscles that help ││ ││ form the back of the thigh, to help with the flexing of the knee ││ ││ and extension of the hip. Adductors, which are known as the inner ││ ││ thigh muscles are responsible for bringing your thigh toward the ││ ││ median, or the center of your body, as well as rotating the femur. ││ ││ The quadriceps are the muscles at the front of your thighs and are ││ ││ made up of four sections, its the main mover when you extend your ││ ││ knees. The tibialis anterior is the strip of muscle that makes up ││ ││ your shin and helps you flex your ankle to move your foot toward ││ ││ your knee. The gastrocnemius is the uppermost of your two calf ││ ││ muscles, it gives your feet push-off power with each step. The ││ ││ soleus works with and lies underneath the gastrocnemius. The ││ ││ tibialis posterior is a very small muscle deep inside the calf ││ ││ that helps stabilize your foot. ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 3x10 - Barbell Squat ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────3x11 - How to Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Stand with the bar on your upper-back, and your feet shoulder- ││ ││ width apart. Squat down by pushing your knees to the side while ││ ││ moving your hips back. Break parallel by squatting down until ││ ││ your hips are lower than your knees. Squat back up while keeping ││ ││ your knees out and chest up. Stand with your hips and knees locked ││ ││ at the top. ││ ││ ││ │┼──────3x12 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ It is suggested that you do 3 sets of repetitions descending the ││ ││ number of reps each time, for example, a set would look like this ││ ││ [01 x 12] ││ ││ [01 x 10] ││ ││ [01 x 08] ││ ││ ││ │┼──────3x13 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ For this exercise, you will need a rack to put your weights on. ││ ││ Along with a 45lb bar and weighted plates. ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 3x20 - Barbell Deadlift ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────3x21 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Stand with your mid-foot under the barbell Bend over and grab the ││ ││ bar with a shoulder-width grip Bend your knees until your shins ││ ││ touch the bar Lift your chest up and straighten your lower back ││ ││ Take a big breath, hold it, and stand up with the weight ││ ││ ││ ││ ││ │┼──────3x22 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ It is suggested that you do 3 sets of repetitions descending the ││ ││ number of reps each time, for example, a set would look like this ││ ││ [01 x 12] ││ ││ [01 x 10] ││ ││ [01 x 08] ││ ││ ││ │┼──────3x23 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ For this simple exercise all you need is a 45lb barbell and ││ ││ weight plates ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 3x30 - Leg Press ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────3x31 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Brace your abdominal muscles and push the platform away with your ││ ││ heels and forefoot. Your heels should remain flat on the footplate. ││ ││ The front of your foot or toes should never be used exclusively ││ ││ to move the pad forward. While exhaling, extend your legs and keep ││ ││ your head and back flat against the seat pad. Extend with slow ││ ││ control rather than with an explosive movement. Pause at the top of ││ ││ the movement. Do not lock out your knees and ensure that they are ││ ││ not bowing out or in. While inhaling, return the footplate to the ││ ││ starting position by gradually bending the knees. Keep the feet and ││ ││ back flat throughout. ││ ││ ││ │┼──────3x32 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ It is suggested that you do 3 sets of repetitions descending the ││ ││ number of reps each time, for example, a set would look like this ││ ││ [01 x 12] ││ ││ [01 x 10] ││ ││ [01 x 08] ││ ││ ││ │┼──────3x33 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ For this exercise, there are machines in many fitness centers, ││ ││ so look for the machine. ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 3x40 - Calf Raise ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────3x41 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Exercises don’t come much simpler than the calf raise. Stand up ││ ││ straight, then push through the balls of your feet and raise your ││ ││ heel until you are standing on your toes. Then lower slowly back ││ ││ to the start. ││ ││ ││ │┼──────3x42 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ This exercise is one to do a little weight with a lot of reps. ││ ││ So I would personally recommend 3 sets of 50 reps, so a set would ││ ││ look like as follows. ││ ││ [03x50] ││ ││ ││ │┼──────3x43 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ What is required is just your body and optionally weighted plates ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 3x50 - Lunges ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────3x51 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Start by standing up tall. Step forward with one foot until your ││ ││ leg reaches a 90-degree angle. Your rear knee should remain parallel ││ ││ to the ground and your front knee shouldn’t go beyond your toes. ││ ││ Lift your front lunging leg to return to the starting position. ││ ││ Repeat 10 to 12 reps on one leg, or switch off between legs until ││ ││ you’ve totaled 10 to 12 reps per leg. ││ ││ ││ │┼──────3x52 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ For this exercise, you should do 10-12 reps on each leg for 3 ││ ││ sets, so for example a set would look like this ││ ││ [03x10] ││ ││ ││ │┼──────3x53 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ You don't need anything but yourself and open space for this ││ ││ workout, holding dumbbells in each hand is optional ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 4x01 - Intro to Core ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ ││ The four main abdominal muscle groups that combine to completely ││ ││ cover the internal organs include: transversus abdominis – the ││ ││ deepest muscle layer. Its main roles are to stabilize the trunk and ││ ││ maintain internal abdominal pressure rectus abdominis – slung between ││ ││ the ribs and the pubic bone at the front of the pelvis. When ││ ││ contracting, this muscle has the characteristic bumps or bulges that ││ ││ are commonly called ‘the six pack’. The main function of the rectus ││ ││ abdominal is to move the body between the ribcage and the pelvis ││ ││ external oblique muscles – these are on each side of the rectus ││ ││ abdominis. The external oblique muscles allow the trunk to twist, ││ ││ but to the opposite side of whichever external oblique is contrac- ││ ││ ting. For example, the right external oblique contracts to turn the ││ ││ body to the left internal oblique muscles – these flank the rectus ││ ││ abdominis and are located just inside the hipbones. They operate in ││ ││ the opposite way to the external oblique muscles. For example, ││ ││ twisting the trunk to the left requires the left side internal ││ ││ oblique and the right side external oblique to contract together. ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 4x10 - Plank ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────4x11 - How to Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Plant hands directly under shoulders (slightly wider than shoulder ││ ││ width) like you’re about to do a push-up. Ground toes into the floor ││ ││ and squeeze glutes to stabilize your body. Your legs should be ││ ││ working, too — be careful not to lock or hyperextend your knees. ││ ││ Neutralize your neck and spine by looking at a spot on the floor ││ ││ about a foot beyond your hands. Your head should be in line with ││ ││ your back. ││ ││ ││ │┼──────4x12 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ This is obviously not a repetition based exercise, but a timed one. ││ ││ You should do three one minute sets ││ ││ [03x60 seconds] ││ ││ ││ │┼──────4x13 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ All that's required for this exercise is an open space on the ││ ││ floor to move around. ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 4x20 - Weighted Russian Twists ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────4x21 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Hold a dumbbell, weight plate, or medicine ball between both hands. ││ ││ If you don’t have a weight, grab a compact household item. Choose ││ ││ a weight that allows you to maintain proper form. Twist the same ││ ││ way as the original variation, keeping the weight at chest level or ││ ││ tapping it to the floor each time ││ ││ ││ │┼──────4x22 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ For many core exercises, it is a timed movement, rather than a ││ ││ repetition-based movement. So for this exercise in specific, I would ││ ││ do 3 sets of 1 minute to begin. So a set would look like the ││ ││ following. ││ ││ [03x60 seconds] ││ ││ ││ │┼──────4x23 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ For this exercise all you need is a dumbbell and an open space ││ ││ on the floor ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 4x30 - Sit-Ups ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────4x31 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Lie on the floor facing the ceiling with a slight bend in your ││ ││ knees and arms bent at the elbows and hands lightly touching your ││ ││ head by the ears. Engage your core and lift your upper body so ││ ││ your right elbow touches your left knee. Return to the start ││ ││ position then lift your upper body so your left elbow touches ││ ││ your right knee. Return to the start position. ││ ││ ││ │┼──────4x32 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ This is an easier exercise so generally, I would go for more ││ ││ repetitions. I for this exercise I would recommend 3 sets of 20. ││ ││ [03x20] ││ ││ ││ │┼──────4x33 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ All that's required for this exercise is an open space on the ││ ││ floor to move around. ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 4x40 - Mountain Climbers ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────4x41 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Get into a plank position, making sure to distribute your weight ││ ││ evenly between your hands and your toes. Check your form—your hands ││ ││ should be about shoulder-width apart, back flat, abs engaged, and ││ ││ head in alignment. Pull your right knee into your chest as far as ││ ││ you can. Switch legs, pulling one knee out and bringing the other ││ ││ knee in. Keep your hips down, run your knees in and out as far and ││ ││ as fast as you can. Alternate inhaling and exhaling with each ││ ││ leg change ││ ││ ││ │┼──────4x42 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ For many core exercises, it is a timed movement, rather than a ││ ││ repetition-based movement. So for this exercise in specific, I would ││ ││ do 3 sets of 1 minute to begin. So a set would look like the ││ ││ following. ││ ││ [03x60 seconds] ││ ││ ││ │┼──────4x43 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ All that's required for this exercise is an open space on the ││ ││ floor to move around. ││ ││ ││ ││ ┼────────────────────────────────────────────────┼ ││ ┼┼─────────────┼ 4x50 - Side Plank ┼─────────────┼┼ ││ ┼────────────────────────────────────────────────┼ ││ ││ ││ │┼──────4x51 - How To Perform─────────────────────────────────────────────────┼│ ││ ││ ││ Start on your side with your feet together and one forearm directly ││ ││ below your shoulder. Contract your core and raise your hips until ││ ││ your body is in a straight line from head to feet. Hold the position ││ ││ without letting your hips drop for the allotted time for each set, ││ ││ then repeat on the other side. ││ ││ ││ │┼──────4x52 - Amount of Reps─────────────────────────────────────────────────┼│ ││ ││ ││ For many core exercises, it is a timed movement, rather than a ││ ││ repetition-based movement. So for this exercise in specific, I would ││ ││ do 3 sets of 1 minute to begin. So a set would look like the ││ ││ following. ││ ││ [03x60 seconds] ││ ││ ││ │┼──────4x53 - Equipment Required─────────────────────────────────────────────┼│ ││ ││ ││ All that's required for this exercise is an open space on the ││ ││ floor to move around. ││ ││ ││ │┼────────────────────────────────────────────────────────────────────────────┼│