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NETWORK

WORKOUT GUIDE NETWORK

INTRODUCTORY WORKOUTS


TABLE OF CONTENTS WORKOUT INSTRUCTIONS Arms Back Chest Core Legs Shoulders

ASSISTING PAGES Notes

NETWORK

INTRODUCTORY WORKOUTS


SKULL CRUSHERS 1. Sit at end of bench, rest weight(s) on thigh(s). 2. Lay back and bring weight above chest 3. Walk hands just inside shoulder width on bar 4. Only bend at the elbow 5. Slowly lower weight to just above forehead 6. Push weight back up to the starting position 7. Repeat for desired reps

WHY IT ROCKS

Skull Crushers are the ultimate in tricep workouts. When done with nice, slow pacing, the burn felt in the tricep is quite rewarding. This lift can be utilized for both building and sculpting.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A

Fig. B

Starting Position

Finishing Position

ARMS

Consistent speed and balance are critical Keep elbows perpendicular to ground at all times Lift arc should always remain the same

SKULL CRUSHERS

3


TRICEPS EXTENSIONS 1. Select desired weight 2. Palms facing down, grab bar (rope) 3. Hands shoulder width apart 4. Press down, (lifting weight off rack) 5. Press downward 6. Fully extend arms 7. Return to starting position 8. Rinse and repeat

WHY IT ROCKS

Great triceps isolation extension. Resistance definitely adds a mean punch. Pausing at bottom allows complete tricep contraction for a solid rep.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A Starting Position

Fig. B Finishing Position

ARMS

Keep elbows tucked at rib cage Control weight going up and down Only move weight with triceps

TRICEPS EXTENSION

4


CABLE CURLS (ROPE) 1. Attach rope with pulley cable 2. Palms up 3. Hands 6-8 inches apart 4. Feet shoulder width apart 5. Elbows tucked to your sides 6. Curl upwards towards the chest 7. Lower to starting position 8. Rinse and repeat

WHY IT ROCKS

Cable machine adds a dynamic alternative to the dumbbell or barbell curl as it offers more stability during the lift, bringing secondary (regional) muscles into the lift. Also adds resistance to the core.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A Starting Position

Fig. B Finishing Position Try not to lean back or forward Keep reps slow and controlled

ARMS

ROPE & CABLE CURLS

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LATERAL PULL DOWNS 1. Position hands outside shoulder width 2. Lean back slightly (Secure knees if able) 3. Press chest slightly forward 4. Slowly pull bar to chest 5. Slowly return bar to starting position 6. Repeat for desired reps

WHY IT ROCKS

Lat Pull Downs isolate the Latissimus Dorsi muscle group. Proper posture and controlled movement are both critical in order to maximize the benefits of this lift. This lift is a precursor to the Classic Pull Up.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A Starting Position

Fig. B Finishing Position

BACK

Do NOT jerk the weight down Consistent speed and posture is critical Maintain the slight backward lean

LATERAL PULL DOWNS

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CLASSIC PULL UP 1. Grip bar just outside of shoulder width apart 2. Dangle with legs crossed at ankles 3. Pull body upward until chin is over bar 4. Slowly lower body back to starting position 5. Repeat for desired reps

WHY IT ROCKS

Classic Pull Ups are old-school working out at its best! Focused mainly on the Latissimus Dorsi, the lift also uses all supporting and stablizing muscles involved. Eliminate kicking to aid yourself to the bar. Maintaining a slow, controlled motion will provide maximum gain.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. B

Fig. A Starting Position

Finishing Position

BACK

Be methodical in reps Maintain form at all times Do NOT be discouraged by low reps at first.

CLASSIC PULL UP

7


BENCH PRESS 1. Place hands on bar just outside shoulder width 2. Push bar off rack 3. Push weight up evenly 4. Lock arms at top, and squeeze pectorals 5. Return to starting position (upper chest) 6. Repeat for desired reps

WHY IT ROCKS

The Bench Press is another classic in the weight lifting world. Accenting the pectoral muscle group and the triceps, the bench press is an excellent lift for both strenght training and sculpting.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A

Fig. B Starting Position

Finishing Position

CHEST

Control downward movement Isolate the upper body during burst push Use spotter for high weight

INCLINE PRESS

8


INCLINE PRESS 1. Position lower back in incline position 2. Rest weight(s) on thigh(s) 3. While leaning back, bring weight to chest 4. Push weight up evenly 5. Lock arms at top, and squeeze pectorals 6. Return to starting position (upper chest) 7. Repeat for desired reps

WHY IT ROCKS

The Incline Press is excellent for sculpting the upper pectoral muscles, and further building the triceps. Use of dumbbells will work stabilization muscle groups throughout lift. When at the top of the lift, locking out your arms will help to sculpt the lateral pectoral muscles.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A Starting Position

Fig. B Finishing Position

CHEST

Consistent speed and balance are critical High weights are not a necessity Keep forearms perpendicular to the floor

INCLINE PRESS

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DECLINE PRESS 1. Dumbbell in hand, secure legs 2. Rest weight on thigh 3. Slowly lie down 4. Lower dumbbells to chest 5. Press dumbbell up 6. Lock arms, squeezing pectorals 7. Slowly lower 8. Rinse repeat

WHY IT ROCKS

Excellent exercise to develop strength and mass in the main, middle, and frontal pectorals (chest).

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A

Starting Position

Fig. B

Starting Position

CHEST

Forearms should always be perpendicular to the floor If lifting heavy, have someone spot you or hand you the weight

DECLINE PRESS

10


CABLE CROSSOVER 1. Set pulleys to shoulder height 2. Attach single grip handles 3. Set desired weight 4. Allow arms to extend laterally 5. Slightly bend elbows 6. Use arc like path 7. Slowly bring hands across body midline 8. Slowly return to starting position

WHY IT ROCKS

Cable provides constant resistance. Excellent exercise for building, sculpting, and increasing chest power. A staggered stance is preferred.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A Starting Position

Fig. B Starting Position

CHEST

Maintain focus on technique. Refrain from using too much weight. Never extend past starting position.

CABLE CROSSOVER

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MOUNTAIN CLIMBERS 1. Lay in pushup position 2. Fully extend arms 3. Contract abdominal 4. Remain on the balls of your feet 5. Legs straight 6. Push with foot, pull knee to chest 7. Alternate knees 8. Rinse repeat

WHY IT ROCKS

Great core blast. Recruits and increases deep core muscles. Great fat burner and overall body workout. This exercise will make the core scream with a carryover effect for the upper body.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A

Fig. B Starting Position

Finishing Position

CORE

Stay in a rhythm if possible. Try not to raise the butt. Do not allow your back to sag.

MOUNTAIN CLIMBERS

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HIGH KNEES 1. Stand with arms at your side 2. Bend left elbow to 90 degrees while.. 3. Raising left knee above hip 4. Lower quickly 5. Alternate raising right leg 6. Quickly lower 7. Alternate left to right (pumping arms) 8. Repeat for desired reps

WHY IT ROCKS

Low demand for coordination. Great for burning calories. Also a great warm-up before engaging in any exercise. Develops strength and endurance for core, recruiting hip flexors, quads, and gluteal muscles.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A Starting Position

Fig. B Finishing Position Do not sway side to side Start slow, do not compromise technique

CORE

HIGH KNEES

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INCHWORMS 1. Engage core (stabilizing the spine) 2. Bend forward at the hips 3. Lower upper body to floor 4. Place hands on floor 5. Walk hand forward 6. Walks hands until in pushup position 7. Walk feet close to hands 8. Rinse and repeat for desired distance

WHY IT ROCKS

This exercise requires you to first engage and contract your abdomen (core). Great exercise for the beginning of any workout session and is common in a warm-up, as they align and stabilize the spine thus setting the overall tone for your workout.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A

Fig. B Starting Position

Finishing Position

CORE

Focus on keeping your spine stabilized. Avoid rounding your lower back. Don’t reach too far forward, this may stress the shoulders.

INCHWORMS

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LEG LUNGES 1. Place feet shoulder width apart 2. Push chest forward, keep chin up 3. Take a large step forward 4. Dip opposite knee down to just above floor 5. Use forward leg, and push to starting position 6. Alternate between legs 7. Repeat for desired reps or time

WHY IT ROCKS

Lunges work a majority of the major muscle groups in the lower body: Quadriecps (Thigh), Gluteus Maximus (buttock), and Hamstrings. Weight can be added in the overhead or side carry positions, but never sacrifice posture.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A Starting Position

Fig. B Finishing Position

LEGS

Do NOT push off with hands Maintain upright and balanced posture Do NOT over-extend lunge

LEG LUNGES

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SQUATS 1. Position bar on upper neck 2. Push out chest and lock lower back 3. Push bar off rack 4. Slowly lower to 90 degree sitting position 5. Explode upward to starting position 6. Repeat for desired reps

WHY IT ROCKS

The Squat is another cornerstone of the weight lifting world. Accenting the entirety of the lower body, the squat is hard to match for effective strength training.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A Starting Position

Fig. B Finishing Position

LEGS

Keep eyes looking toward ceiling to maintain posture Do not sway forward Use spotter for high weight

SQUATS

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CALF RAISES 1. Position ball of feet on chosen short ledge 2. Let heel drop below ledge 3. Maintain upright posture, eyes forward 4. Thrust upward with calf muscle 5. Slowly lower heel back down 6. Repeat for desired reps

WHY IT ROCKS

Calf raises engage the entire group of muscles located in the lower leg: Gastrocnemius (lateral calf muscle), tibialis posterior (inner lower leg muscle), and soleus (interior, lower calf). Calf raises are essential for fast twitch muscle improvement.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A Starting Position

Fig. B Finishing Position

LEGS

Make sure ball of foot is secure Quick upward movement, slow lowering movement If adding weight, not much is needed

CALF RAISES

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BUTT KICKS 1. Place feet shoulder width apart 2. Start jogging in place at a calm pace 3. In stride, begin kicking heels to buttocks 4. Continue for desired time and reps

WHY IT ROCKS

Butt Kicks work to both increase strength and stamina. Intensity can vary based on position in the workout regimen and overall goal of workout.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A Starting Position

Fig. B Finishing Position

LEGS

Form over speed Extend only as much as knees allow Keep chest and chin up

BUTT KICKS

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LATERAL DELTOID RAISE 1. Place feet shoulder width apart, chest out 2. Hold weight at arm’s length, at sides 3. Slowly raise weight to shoulder height 4. Hold raise for a one count 5. Slowly lower weight down to starting position 6. Repeat for desired reps

WHY IT ROCKS

Lateral Deltoid Raises focus on strengthening the infraspinatus (lateral upper back), latissimus dorsi, and deltoids (shoulders). When done properly they can serve as an excellent sculpting agent for the upper back and shoulders.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A Starting Position

Fig. B Finishing Position

SHOULDERS

Maintain upright pose throughout entire lift Do NOT sway for momentum Use appropriate weight achieve all reps

LATERAL DELTOID RAISE

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UPRIGHT ROWS 1. Hold weight at quads 2. Feet shoulder width apart 3. Square chest 4. Pull dumbbells up to mid chest/chin height 5. Lower in a slow, controlled motion 6. Repeat for desired reps

WHY IT ROCKS

Excellent trapezius exercise for strength, endurance, and definition, maximizing muscle hypertrophy.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A Starting Position

Fig. B Finishing Position

SHOULDERS

Keep bar close to body. Keep back straight. Keep body stationary.

UPRIGHT ROWS

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SHOULDER SHRUG 1. Hold dumbbell by the side of your legs 2. Arms straight 3. Pull shoulders to ears 4. Lower shoulders 5. Rinse and repeat

WHY IT ROCKS

Great exercise for developing upper traps. Developing traps has a carryover effect to the neck and shoulder muscles, allowing you to lift heavier weights with standing lifts and exercises.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A Starting Position

Fig. B Finishing Position

SHOULDERS

Do not lift too heavy starting out. With increased weight, consider using straps

SHOULDER SHRUG

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MILITARY PRESS 1. Sit at end of bench, and sit up straight 2. Rest weight(s) on thigh(s) 3. Lift weight to shoulder level 4. Slowly press upward 5. Lock out arms at peak 6. Slowly lower weight to shoulder level 7. Repeat for desired reps

WHY IT ROCKS

Military press isolates the deltoid muscle group and the triceps. The lift can be used for both gains and sculpting. The core is also called into play in order to maintain stability during the lift.

NETWORK

STEP BY STEP

TARGET AREA

INTRODUCTORY

Fig. A Starting Position

Fig. B Finishing Position

SHOULDERS

Consistent speed and balance are critical High weights are not a necessity Maintain constant plane of movement

MILITARY PRESS

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NOTES:

(enter exercise name)

NETWORK

Diff.

Reps

Diff.

INTRODUCTORY

Wk.1 Wk.2 Wk.3 Wk.4 Wk.5 Wk.6 Wk.7 Wk.8 Wk.9 Wk.10

Weight

REPLACEMENT PAGES CAN BE DOWNLOADED AT smartlivingnetwork.com

BODY BUILDING

NOTES

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Smart Living Workout Guide  

Exercise Guide for Amateur weightlifting.

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