Fitness Training Manual

NAME: CARD NO: GYM LOCATION:

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Editor: Dr. Don Allen Lowe Contributors: The team of instructors at the Modern Fitness Gym led by the head Instructor.

Illustrations: Compiled by Benedict Mackenzie and the creative department team.

First Print 2014 Copyright © 2014 by Modern Techno Fitness Gym All rights reserved. No part of this publication may be reproduced, distributed, or transmitted in any form or by any means, including photocopying, recording, or other electronic or mechanical methods, without the prior written permission of the publisher, except in the case of brief quotations embodied in critical reviews and certain other non-commercial uses permitted by copyright law. For permission requests, write to the publisher, addressed “Attention: Permissions Coordinator,” at the address below.

Modern Fitness Gym P. O. Box 34018 - 80118 Nyali, Mombasa Tel: +254 708 748 474 | +254 708 748 222 Email: info@modernfitnessgy.com www.modernfitnessgym.com Modern Fitness @Mofigy Printed by MFG Print Express www.mfgprintexpress.com

INTRODUCTION WELCOME TO MODERN FITNESS GYM; THE MOST RESPECTED AND FAMOUS GYM IN KENYA. You have made one of the wisest decisions of your life by joining Modern Fitness Gym. You will now experience for yourself why diverse members from around the world trust Modern Fitness Gym with their health and fitness.

Your Modern Fitness Gym membership gives you access to the most qualified fitness staff in the industry, technically superior equipment and cutting edge facilities. More than just weights, Modern Fitness Gym offers diverse, innovative programs that make getting in shape enjoyable.

Everybody is different and we treat you accordingly. Our instructors will help you set goals and show you how to achieve them based on your current level of fitness. We can also address your nutritional needs and shed light on how diet impacts your fitness and how eating properly can help you maximize your potential.

No matter what you do outside the gym, you have to train inside to be at the top of your game. Our members know that there are no short cuts to staying in top physical condition. From the best trainers, equipment and programs to the best group exercise classes around, Modern Fitness Gym is the ultimate fitness experience. And, as much as our members feel we have inspired them, they in turn have inspired us!

Please note that all workouts in this manual can lead to weight loss; for those who want to loose weight and bodymass for those who want to gain muscles. It all depends with what diet you combine with your exercise.

The word “bodybuilding”, “bodybuilder” Fitness lover are used interchangeably to mean anyone who is working out in a gym to build his /her body to either lose weight and or build muscles through responsible workout programs - and does not refer to “Mr. muscleman”.

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MODERN FITNESS GYM WORKOUT PROGRAMME Member’s Name:________________________

Date: ______________________________

Card No. ______________________________

Referal Date: ________________________ Instructor’s Name: ___________________

Objective(s): ___________________________ ______________________________________ ______________________________________

Remarks: ___________________________

EXERCISE

SETS

REPS

KGs

EXERCISE

SETS

REPS

KGs

EXERCISE

SETS

REPS

KGs

DAY 1

DAY 2

DAY 3

EXERCISE

SETS

REPS

KGs

EXERCISE

SETS

REPS

KGs

EXERCISE

SETS

REPS

KGs

EXERCISE

SETS

REPS

KGs

DAY 4

DAY 5

DAY 6

DAY 7

MONTHLY FITNESS ASSESSMENT FORM Please Always Remember: Workout + Diet, Lifestyle and Rest = Fitness. To achieve your fitness goals, all this aspects of your life ought to be in good balance. Contact our office if you need any advice on the same.

Month 1

Reviewing instructor

Weight

Month 7 Weight

Instructor

Progress remarks

Reviewing instructor

Reviewing instructor

Month 2

Month 8

Weight

Weight

Progress remarks

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Reviewing instructor

Reviewing instructor

Month 3

Month 9

Weight

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Progress remarks

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Month 4

Month 10

Weight

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Month 5

Month 11

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Month 6

Month 12

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INTRODUCTION....................................................... 3 MODERN FITNESS GYM WORKOUT PROGRAMME........................................ 4 MONTHLY FITNESS ASSESSMENT FORM �������������� 6 MODERN FITNESS GYM AEROBIC STUDIO PROGRAM.................................. 9

THE UPPER BODY WORKOUT...................10 1.

CHEST WORKOUT.................................... 11 The Flat Dumbbell Bench Press.....................................12 The Flat Bench Dumbbell Fly.........................................12 Flat Bench Press ...........................................................12 The Incline Bench Press................................................13 The Incline Dumbbell Bench Press................................13 The Decline Dumbbell Bench Press ������������������������������13 Cable Cross Over...........................................................14 The Incline Dumbbell Fly...............................................14 The Dumbbell Pullover..................................................14 The Parallel Bar Dip.......................................................14

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BACK WORKOUT...................................... 17 The Barbell Bent Over Row............................................18 The Wide Grip Chin Up..................................................18 Lat Machine Pull Down..................................................18 The Seated Cable Row...................................................18 The One Arm Dumbbell Row.........................................19 The Barbell Dead Lift.....................................................19 The Dumbbell Shrug.....................................................19 Hyperextension.............................................................19 T Bar Rowing.................................................................20 The Dumbbell Deadlift...................................................20 Good Mornings.............................................................20

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SHOULDER WORKOUT.............................. 22 Press Behind The Neck..................................................23 Seated Front Barbell Press............................................23 The Dumbbell Lateral Raise...........................................23 Dumbbell Bent Over Laterals.........................................23 Alternate Front Dumbbell Raise.....................................24 The Arnold Press...........................................................24 The Dumbbell Shrug.....................................................24 The Seated Dumbbell Press..........................................25 Single Arm Lateral Raise With Dumbbell ����������������������25 Single Side Cable Lateral Raise.....................................25

4.

5.

BODY STRETCH....................................... 27 BICEP WORKOUT..................................... 28 The Standing Barbell Curl..............................................29 The Seated Alternate Dumbbell Curl �����������������������������29 Concentration Curl........................................................29 The Preacher Curl..........................................................29 The Incline Dumbbell Curl.............................................30

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The Standing Alternate Dumbbell Curl ��������������������������30 Flat Bench Lying Dumbbell Curl.....................................30 The Under Grip Close Handed Chin Up �������������������������30

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TRICEP WORKOUT................................... 32 The Close Grip Bench Press..........................................33 Lying Tricep Extensions.................................................33 Standing Cable Press Downs........................................33 Seated Overhead Barbell Extension ������������������������������33 The Triceps Kickback.....................................................34 Triceps Bench Dip..........................................................34 Overhead Rope Extensions............................................34 One Arm Dumbbell Extension........................................34 Seated Triceps Dumbbell Extension ������������������������������34

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FOREARM WORKOUT................................ 36 The Reverse Barbell Curl...............................................37 The Wrist Curl...............................................................37 The Reverse Wrist Curl..................................................37 Dumbbell Wrist Curl......................................................37

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LOOSING FAT......................................... 39 ABS WORKOUT....................................... 40 The Abdominal Crunch..................................................41 Ab Knee Ups..................................................................41 Incline Knee Raises.......................................................41 Incline sit ups................................................................41 The Hanging Leg Raise..................................................42 Roman Chair Sit Ups.....................................................42 Vertical Bench Leg Raises.............................................42

10. Benefits of Aerobic Activities....................... 44

THE LOWER BODY WORKOUT..................45 11. HAMSTRINGS WORKOUT........................... 46 The Leg Curl..................................................................47 The Stiff Leg Dead Lift...................................................47 The Dumbbell Stiff ........................................................47 Leg Deadlift...................................................................47

12. QUADRICEPS WORKOUT............................ 48 The Squat......................................................................49 The Leg Press...............................................................49 The Leg Extension.........................................................49 The Hack Squat.............................................................49 The Dumbbell Lunges...................................................50 Hip Raise / Butt Lift / Bridge..........................................50 The Dumbbell Squat......................................................50 The Sissy Squat.............................................................50

13. CALVES WORKOUT................................... 52 The standing calf raise..................................................53 Leg Press Calf Extensions.............................................53 Standing One Leg Calf Raise.........................................53 The Donkey Calf Raise...................................................53 The Seated Calf Raise....................................................53

14. BODY STRETCH....................................... 55

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MODERN FITNESS GYM AEROBIC STUDIO PROGRAM WEEK A 9:00 am 10:00 am

6:15 am 7:15 am

Day of the week

5:30 pm 6:30 pm

6:30 pm 7:30 pm

MONDAY

Aerobics, Toning

Aerobics

Tae-Bo

Aerobics

TUESDAY

Step, Toning

Tae-Bo, Tabata

Zumba

Aerobics

WEDNESDAY

Step, Toning

Aerobics

Tae-Bo

Aerobics, Step

THURSDAY

Aerobics, Tae-Bo

Circuit, Toning

Tae-bo, Zumba

Tae-Bo

FRIDAY

Zumba

Zumba

Aerobics, Step

Aerobics, Toning

WEEK B 9:00 am 10:00 am

6:15 am 7:15 am

Day of the week

5:30 pm 6:30 pm

6:30 pm 7:30 pm

MONDAY

Aerobics

Aerobics

Tae-Bo

Step, Aerobics

TUESDAY

Tae-Bo

Circuit

Aerobics

Step, Toning

WEDNESDAY

Aerobics, Tae-Bo

Aerobics, Tae-Bo

Aerobics, Insanity Aerobics, Step

THURSDAY

Aerobics

Aerobics, Toning

Tae-bo

Zumba

FRIDAY

Zumba

Zumba

Tae-bo, Toning

Aerobics, Toning

THE UPPER BODY WORKOUT KEY PRINCIPLE TO REMEMBER: Always warm up the particular muscle before you start working it out 1. Chest Workout 2. Back Workout 3. Shoulder Workout 4. Biceps

5. Triceps 6. Forearms 7. ABS workout

CHEST WORKOUT When it comes to working out chest, men and women typically have different goals. Men who are concerned with this type of activity typically want to achieve the ultimate ‘ripped’ look, while women are usually more into ‘toning’. Both genders, however, dream of defined chest.

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Flat Bench Press

Close grip - to your lower chest Wide grip - to your upper chest next to your neck Middle chest - to your mid chest

The Flat Dumbbell Bench Press

The Flat Bench Dumbbell Fly

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Position 1. Lie back on the bench with your feet firmly planted on the floor and back pressed firmly against the padding 2. Take a tight grip of the barbell (overhand) with your thumbs roughly 3 feet (90cm) apart. Make sure that your grip is balanced between both sides of your body. Once your grip is set, press your shoulders down and back into the bench. This will push up your pectoral girdle and allow for a much better stimulation.

3. Lift the bar from the rack.

Execution 1. Take the barbell from the rack and lock your elbows at the top position.

Lower the barbell to the nipple area of

Position 1. While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip.

2. Rest the dumbbells in an upright position on the edge of your knees.

Carefully lie on the flat bench bringing the dumbbells to the sides of your torso at chest level.

Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.

3. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to

Position 1. While seated on the edge of a flat bench, grasp two dumbbells in an overhand grip.

2. Rest the dumbbells in an upright position on the edge of your knees.

3. Carefully lie on the flat bench, bringing the dumbbells to the sides of your torso at chest level.

Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.

4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing inward.

the chest, slowly and under control, keeping your elbows away and outward from the trunk of your body.

2. As the weight lowers, be sure not to bounce the weight - very important - do not bounce the weight from the chest. Lightly touch the chest and push the weight back up in a controlled fashion. Beginners may find that the weight starts to fall forward or backward or that the weight is rising unevenly because one arm is stronger than the other.

Don’t worry too much about this and concentrate on the movement itself.

After a couple of weeks you will develop a groove and this movement will be second nature.

the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing forward.

Execution 1. Slowly bend your arms and lower both dumbbells in a slow, controlled fashion to your chest. The dumbbells should be at the sides of your chest.

2. Slowly press the weight back up from the sides of your chest to the starting position. Do not bounce the weight from the chest. Keep your elbows out and away from the trunk of your body.

5. Elbows must remain flexed throughout the entire movement.

Execution 1. Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched.

2. At the bottom position of the exercise your hands should be parallel to the trunk of your body. Raise and repeat.

The elbows should be slightly bent throughout the whole movement and should not be altered from start to finish (imagine your arms wrapping around a large tree).

Position

Execution

1. Lie back on an incline bench (35 to 45 degrees) with your feet firmly planted on the floor. Your back should be pressed firmly against the padding.

2. Grip the barbell with your thumbs roughly 3 feet (90 cm) apart. Make sure that the grip is balanced between both sides of your body. Lift the bar from the rack.

3. Take the barbell from the rack and lock your elbows at the top position.

Keeping the arms away from the body, lower the barbell to the upper chest area slowly and controlled.

4. Lightly touch the upper chest area and push the weight back up in a controlled manner to the starting position. Try and keep your eyes on the barbell at all times as this will help out with balancing the weight and movement.

Position 1. While seated in an incline bench, grasp two dumbbells in an overhand grip.

2. Rest the dumbbells in an upright position on the edge of your knees.

3. Carefully lie on the incline bench, bringing the dumbbells to the sides of your torso at chest level. Feet should be planted firmly on the floor.

4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your

Position 1. Grab a pair of dumbbells and position yourself on the decline bench (This will take some practice so start light).

While on the decline bench, grasp two dumbbells in an overhand grip.

2. Rest the dumbbells in an upright position on the edge of your knees.

3. Carefully lie on the flat bench, bringing the dumbbells to the sides of your torso at chest level.

Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.

4. Slowly adjust the dumbbells with your arms fully extended at right angles

chest area, slightly touching each other with palms facing forward.

The Incline Bench Press

The Incline Dumbbell Bench Press

Execution 1. Slowly bend your arms and lower both dumbbells in a slow, controlled fashion to your chest. The dumbbells should be at the sides of your chest.

2. Lower the dumbbells to a position where you feel a comfortable stretch.

4. Slowly press the weight back up from the sides of your chest to the starting position. Do not bounce the weight from the chest. Keep your elbows out and away from the trunk of your body.

to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing forward.

The Decline Dumbbell Bench Press

Execution 1. Slowly bend your arms and lower both dumbbells in a slow, controlled fashion to your chest. The dumbbells should be at the sides of your chest.

2. Slowly press the weight back up from the sides of your chest to the starting position. Do not bounce the weight from the chest. Keep your elbows out and away from the trunk of your body.

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The Incline Dumbbell Fly

The Dumbbell Pullover

Cable Cross Over

Position 1. While seated on the edge of an incline bench, grasp two dumbbells in an overhand grip.

2. Rest the dumbbells in an upright position on the edge of your knees.

3. Carefully lie on the incline bench, bringing the dumbbells to the sides of your torso at chest level.

Make sure to bring the dumbbells up simultaneously. Feet should be planted firmly on the floor.

4. Slowly adjust the dumbbells with your arms fully extended at right angles to the floor. Press the weight up to the locked position. The dumbbells should be held directly over your chest area, slightly touching each other with palms facing inward.

Execution 1. Slowly lower your arms out to the side of your body with your arms at right angles. The dumbbells should be slowly lowered in an arc like motion toward the floor until your chest is comfortably stretched.

2. At the bottom position of the exercise your hands should be parallel the trunk of your body. Raise and repeat.

The elbows should be slightly bent throughout the whole movement and should not be altered from start to finish (imagine your arms wrapping around a large tree).

Position

Execution

1. Lie down on a bench with your shoulders near the end of the bench.

Your head should be off the bench.

Now, you can reach to the floor for a dumbbell and pull it up, have someone hand you the dumbbell or you can start with the dumbbell on your chest. Personally, I start with a dumbbell on my chest.

2. Grasp the dumbbell (as in the picture) and press the weight up. Your arms should have a slight bend to them at the starting position.

1. Slowly lower the dumbbell so to stretch your arms as they reach the floor. Remember, all muscles should be totally stretched as the weight approaches the floor. The back should have a maximum arch when the weight is lowered to this position. The dumbbell will actually be behind your head in this position.

3. Slowly raise the dumbbell back to its starting position.

Position 1. Grab one handle with your left hand and then move over and grab the other handle with your right hand.

2. Stand in the centre and slightly bend your body forward.

Execution 1. Bend your arms slightly at the elbow and bring your hands together in front of your chest or hips. Whatever feels more comfortable 2. Try to concentrate the action on the chest area.

3. Once you get to the bottom of the movement, it is very important for you to squeeze the handles together and hold for a half second.

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5. Elbows must remain flexed throughout the entire movement.

The Parallel Bar Dip

Position 1. Support your body at straight arm’s length.

2. Keep your back straight, torso straight, knees flexed, and feet behind you.

Execution 1. Lower your body to a point where you feel a comfortable stretch.

2. Slowly push your torso upward back to the starting position.

Chest Press

Chest Press

Pectoral Fly

Machine Information:

Machine Information:

• Overhead pivot creates natural arc of movement • Adjustable start lever located on press arm allows user to control range of motion from a seated position • Converging press arms produce a natural forward pressing movement for a superior feel

Machine Information:

• Unique path of motion fills the gap between a Decline Press and Flat bench press • Iso-Lateral motion allows for equal strength development • Optional counterbalance allows for elimination of the weight of the exercise arm

• Range of motion adjusts in 10-degree increments • Handles automatically adjust to fit all users’ arm lengths • Dependent arm movements for ease of use

Free Weights: • Flat/Incline/Decline/ • Pullover • Fly

Muscles Worked: Pectoralis major, Pectoralis minor, Triceps brachii, Anterior deltoid, Serratus anterior Please Note: Our instructors will be more than willing to take you through training this body part using some of our latest machines probably not mentioned in this present training manual

Supplementary Notes: There are three hand grips while using barbel to do flat Bench press • When performing this exercise using wide grip lower the bar next to the neck; at your upper chest • Middle grip, lower the bar to your middle chest • Close grip, lower the bar to your lower chest.

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MUSCLE Muscle is a soft tissue found in most animals. Muscle cell contain protein filaments that slide past one another, producing a contraction that changes both the length and shape of the cell function to produce force and motion. They are primarily responsible for maintenance of and changes in posture, locomotion of the organism itself, as well as movement of internal organs, such as the contraction of the heart and movement of food through the digestive system via peristalsis

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3 1 2 3

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17

18

16

19

15 14

20

4 5

13

21

12 11 10

22 9 8 7 6

1. Sternocleidomastoid

5. Serratus Anterior

11/12. Adductor Femoris

18. Longissimus

2. Brachio-Radialis, Flexor Carpi Radialis, Palmaris Longus

6. Rectus Femoris

13. Rectus Abdominis

7. Vastus Lateralis

14. Latissium Dorsi

19. Obliquus Externus Abdominis

8. Peroneus

15. Tricep Brachii

9. Tibialis

16. Trapezius

21. Biceps Femoris

10. Vastus Medialis

17. Bicep Brachii

22. Gastrocnemius

3. Deltoideus 4. Pectoralis Major

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20. Gluteus Maximus

BACK WORKOUT Everyone loves blasting the life out of their abs and pecs. But the “backside” needs equal love, too — You CAN’T neglect your back.

And why would you? Not only does a well-developed, V-shaped back project Bane-like strength, but it’s also critical for maintaining strong posture, balance, and a compact core.

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The Barbell Bent Over Row

The Wide Grip Chin Up

Lat Machine Pull Down

The Seated Cable Row

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Position 1. This exercise can be done while on a block or bench. Grab a barbell with your hands placed about 24� (60cm) apart and remove the bar from the racks.

2. Place your feet at shoulder width and keep them flat on the ground.

3. Slowly bend forward at the hips keeping your back flat.

4. Slightly bend your knees and keep your head as high as possible.

Remember to keep your torso parallel to the floor and keep your lower back flat and your butt thrust outward.

Execution 1. In a controlled fashion, pull the bar upwards until you touch the lower part of your rib cage.

2. Lower the weight until your arms are straight. Repeat the movement without letting the bar rest on the bench or the floor.

Position

Execution

1. Grasp an overhead bar using an overhand grip (palms down) at least one foot wider than your shoulders on each side. Keep your back straight and legs slightly bent at the bottom position.

1. Pull your body upward in a vertical line, keeping your elbows back.

Gently pull upwards to either your chin or neck area making sure the bar is directly in front of you.

2. Gently lower your bodies down until your arms are straight and repeat.

Position

Execution

1. Stand in front of a lat pull down apparatus and grasp the bar using an overhand grip at least one foot wider than your shoulders on each side.

2. Sit down with your feet firmly planted on the floor with your body straight and thighs secured underneath the thigh pads.

3. Slightly arched your torso. Keep your body straight and rigid throughout the whole movement.

4. Hold the bar overhead with your arms at full extension.

1. In a controlled fashion, pull the bar down in front of your head until you gently touch the upper chest area.

Pause.

2. Slowly bring the bar back to the starting position until your arms are straight.

Position

Execution

1. Grasp the seated pulley handles with palms facing inward. Slowly straighten your arms, sit down and secure your feet firmly on the feet apparatus.

2. Make sure your knees are slightly bent in the start position with your back straight.

3. Slightly lean forward (just a bit - not too much).

1. Pull the cable horizontally into your mid section while keeping your back straight. Keep your elbows close to your body and pull your arms back.

Hold for a second and slowly allow your arms to straighten, slowly stretching your lats. Repeat the movement. Remember, don’t hunch your back.

Position

Execution

1. Using a flat bench, grasp a dumbbell with your left hand.

2. Rest your right knee on the flat bench.

Balance your body using your free arm.

3. Bend forward at the hips.

4. Your torso should be parallel to the floor keep and your lower back flat.

1. Pull the dumbbell up in a vertical line into your mid section keeping your elbows in close to your torso.

2. Slowly lower the dumbbell until your arm is fully extended, fully stretching your lats. Repeat movement.

3. Repeat movement with your right hand.

Position

Execution

1. Standing in front of a barbell with your feet under the bar, grasp the barbell in an alternate grip (one hand under grip, one hand over grip) with your hands roughly 2 feet apart.

Bend over the bar keeping your back straight, knees slightly bent, head up and thrusting your butt out.

1. Without bending your arms, lift the weight from the floor until your body is completely upright. Lower the weight to the floor and repeat the movement.

The One Arm Dumbbell Row

The Barbell Dead Lift

This exercise is a must if you want to build power and muscle size

Position

Execution

1. Stand straight with your feet planted firmly with a shoulder width stance.

Your knees should be slightly bent.

2. Grasp two dumbbells with your hands spaced shoulder length apart.

Keep the weight held at straight arms length with a slight bend in your arms.

1. Raise the dumbbells upwards toward the ears, pause, and lower the weight. Repeat. This exercise can also be performed with a barbell or a universal machine bench press.

The Dumbbell Shrug

The dumbbell shrug is a great exercise to strengthen and develop the trapezius muscle. The trapezius muscle is that triangular looking muscle on the upper back that gives body builders that powerful posture

Position

Execution

1. Place your legs and hips downwards on the apparatus with your body turned around facing the floor.

2. Your upper body should be free to rise up and down. Either place your hands behind your head or in front of your body in a crossed position.

1. Lower the trunk of your body towards the floor.

2. Rise until your body is in a straight line. Lower and repeat.

Hyperextension

You’ll need access to a hyperextension apparatus in order to do this movement.

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T Bar Rowing

Position for the T bar row

Execution of the T bar row

1. Keep your feet firmly planted on the platform and bend forward at the hips keeping your back flat and knees bent.

2. Grasp the lever/T-bar with both hands.

3. Keep your head as high as possible and keep your torso parallel to the floor.

4. Fully extend your arms.

1. Pull the lever/T-bar until it touches your chest remembering to keep your torso parallel to the ground.

2. Slowly lower the lever/bar until your arms straight. Repeat movement

Like barbell bent over rows, the T bar row is a pure mass builder. This variation of the bent over row adds new angles and dimensions to this traditional movement making it an exciting and challenging exercise.

The main area exercised is the mid back and this exercise will help to strengthen and add thickness to this area.

The Dumbbell Deadlift

Good Mornings

Position

Execution

1. Standing with feet at shoulder length, bend at the knees and pick up two pairs of dumbbells. Stand up until the dumbbells are at your sides.

1. Slowly bend at the knees until the dumbbells reach the floor. Remember to bend with your knees and not the back.

2. Your thighs should be almost parallel to the ground while your arms are held straight with no bend.

3. Slowly stand back up to the starting position. The arms should remain straight as you come to a standing position.

Position

Execution

1. Place a light barbell across the back of your shoulders. Keep your feet firmly planted on the floor and spaced roughly shoulder length apart

1. Lean forward at the waist. Keep your knees locked, back flat and straight, and head up. Bend forward as far as possible (stop bending if you start feeling uncomfortable). Straighten up and repeat.

The important point to remember about this exercise is form. Try using very light weight (the bar) to start since the lower back is very sensitive.

Try and keep your back straight at all times during this movement. It is very important that you only bend at the waist and keep your eyes forward at all times.

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Lat Pull Down Machine

Row/Rear Delt Machine

Back Extension

Machine Information:

Machine Information:

Machine Information:

• Easy-to-use defined path of motion • Diverging movement creates a natural downward pulling exercise pattern for superior feel • Angled thigh pad is fixed for simple operation and thigh stabilization

• Diverging pattern follows the natural path of movement for a superior feel • Multiple grips for exercise variety on lats and rear deltoids • Adjustable chest pad to accommodate users of all sizes

• Footplate accommodates users of all sizes.

• Lumbar pad helps users easily find correct position relative to axis of rotation • 5-position adjustable start mechanism for individual range of motion

Free Weights: • Dumbell Row • Deadlift • Good Mornings

Muscles Worked: Latisimus Dorsi, Teres Major, Biceps Brachii, Brachialis, Lower Trapezius, Rhomboids Deltoid [Anterior, Middle, Posterior], Supraspinatus Spinalis thoracis, Longissimus thoracis, Iliocostalis lumborum, Quadratus lumborum Please Note: Our instructors will be more than willing to take you through training body part using some of our latest machines probably not mentioned in this present training manual.

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SHOULDER WORKOUT In follow-up to training the back, the shoulders need to follow a similar path, using classic movements that never disappoint. Training the shoulders is a slightly more complex issue. The region must be exercised using a diverse set of movements and angles.

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Position 1. Sitting down on a bench with back support and special supports. Press your back firmly against the padding for support.

2. Grasp a barbell with your hands spaced a little wider than shoulder width. Keep your back and head straight with your feet firmly planted on the floor.

Position 1. Sitting down on a bench with back support and special supports. Press your back firmly against the padding for support.

2. Grasp a barbell with your hands spaced a little wider than shoulder width. Keep your back and head straight with your feet firmly planted on the floor.

3. Take the weight off the rack and press the bar directly over your head in a

3. Take the weight off the rack and press the bar directly over your head in a vertical line.

Press Behind The Neck

Execution 1. Slowly lower the bar behind your head to just below the ears.

2. Push the bar back up without bounding the weight. Remember to keep the back straight and flat (no arching) Repeat the movement.

vertical line. If the upright racks are above your head, simply grasp the bar with both hand and un rack the weight.

Seated Front Barbell Press

Execution 1. Slowly lower the bar to just below chin level.

2. Push the bar back up without bounding the weight. Remember to keep the back straight and flat (no arching) Repeat the movement.

Position

Execution

1. This exercise can be performed standing or seated.

2. With both hands, grasp the dumbbells with the palms facing each other. The arms must be bent in order to stress the lateral deltoids.

1. Keeping elbows slightly bent, raise the dumbbells in an arc from the side of your body to level with your head.

Slowly lower the dumbbells back to the start position. Repeat movement.

The Dumbbell Lateral Raise

If you are standing, make sure your feet are firmly planted on the floor spaced evenly at a little less than shoulder length. If you are seated, make sure your feet are firmly planted on the floor and the ankles almost touching each other

Position

Execution

1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands.

2. Bend over until your body is roughly parallel to the ground or slightly above. Your chest should almost be touching your thighs.

1. In a controlled fashion, raise the dumbbells with both hands using your shoulders, out and away from the body. You should raise the dumbbells to each side until they are parallel with the upper back.

2. Pause for a moment and slowly lower the weight to the initial position.

Dumbbell Bent Over Laterals

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Alternate Front Dumbbell Raise

Position

Execution

1. Stand with your feet about shoulder length apart.

2. Lift a pair of dumbbells and allow them to rest on your upper thighs with your palms facing downward.

Your arms should be straight.

1. Lift one dumbbell with your arm in front of your body until the palm is just above shoulder height.

2. Slowly lower the dumbbell back to its starting position

The alternate front dumbbell raise is an exercise that isolates and hits the front deltoid (shoulder). This is a great exercise for those of you who want to really develop the front of the shoulders.

The upper chest is also hit with this movement and is classified as a secondary muscle group.

Remember, use a light enough weight that allows you to perfect your form and avoid swinging the weight up.

The Arnold Press

The Dumbbell Shrug

Position

Execution

1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands.

2. Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level with palms facing the body.

Keep your back straight and your head up.

1. In a controlled fashion, slowly press the dumbbells simultaneously upwards and rotate your hands forward until you have fully extended your arms upwards. Slowly lower the weight down and repeat the movement.

2. Remember, the real trick to the Arnold press is not the upwards motion but the downwards motion. The real work of this exercise occurs when you return the weight to its starting position. Really concentrate on the negative portion of this movement for maximum effect.

Position

Execution

1. Stand straight with your feet planted firmly with a shoulder width stance.

Your knees should be slightly bent.

2. Grasp two dumbbells with your hands spaced shoulder length apart.

Keep the weight held at straight arms length with a slight bend in your arms.

1. Raise the dumbbells upwards toward the ears, pause, and lower the weight. Repeat. This exercise can also be performed with a barbell or a universal machine bench press.

The dumbbell shrug is a great exercise to strengthen and develop the trapezius muscle. The trapezius muscle is that triangular looking muscle on the upper back that gives body builders that powerful posture

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Position

Execution

1. In a seated position with your feet firmly planted on the floor, grasp two dumbbells with both hands.

2. Curl the weight up to the shoulder area. Hold the dumbbells at shoulder level. Keep your back straight and your head up.

3. Make sure you rotate your palms so they are facing forward.

1. In a controlled fashion, press the dumbbells simultaneously upwards to the overhead position. The dumbbells should lightly touch each other at the top position. Do not arch the back.

Slowly lower the weight down and repeat the movement.

The Seated Dumbbell Press

This exercise can be done standing or seated. Personally, I prefer them seated because it gives me better balance and I can generate more power using my legs.

Remember to keep your feet firmly planted on the ground while seated and go down just below ear level.

Position

Execution

1. Hold your torso bent forward slightly in order to put stress exclusively on the lateral deltoid head.

1. Slowly raise your arm without any pause. Your arm should be at shoulder height when your stop and slowly bring it back down.

2. Make this a continuous tension movement by keeping constant pressure on the deltoids.

Single Side Cable Lateral Raise

Cables offer something dumbbells and barbells don’t, and that’s constant muscle tension. This is what makes this exercise so effective. By applying constant tension to the muscle, you are constantly working and stimulating that muscle group

Position

Execution

1. Place your left arm on a suitable support. I usually use the back of an incline bench. You can use an incline bench or the dumbbell rack.

2. Standing with your legs apart, hold a dumbbell in your right hand. Adopt a comfortable position with your torso bent slightly forward at a 70 degree angle.

1. Raise the dumbbell out to the side, keeping the palm of your hand facing downward. Try and really concentrate on using your shoulder to lift the weight. Remember, your arm should be slightly bent and unlocked.

2. Don’t start this exercise with a thrust.

You will use the momentum instead of muscle to raise the weight which you don’t want.

Single Arm Lateral Raise With Dumbbell

Besides being a fantastic shoulder builder, this exercise does not cause a whole lot of back discomfort.

The exercise fixes your position thereby avoiding all possibility of cheating.

This is one exercise you don’t see being done very often these days but trust me, it is very effective.

This is an isolation exercise and like the side dumbbell lateral, form is very important.

You don’t need to be using heavy weight for this exercise

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Shoulder Press

Machine Information: • Converging press arms create a natural overhead pressing movements for superior feel • Neutral and pronated hand grips for exercise variety

Free Weights: • Bent Over Laterals • Shrug • Military Press • Front/Side Raises

Muscles Worked: Trapezius, Deltiod, Infraspinatus, Triceps

Please Note: Our instructors will be more than willing to take you through training body part using some of our latest machines probably not mentioned in this present training manual.

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1

BODY STRETCH

Tired of waking up in the morning achy or constantly tight and sluggish? Chances are you’re like everyone else who skips out on stretching. To start waking up with energy and safeguarding your body from injury, run through these quick and easy stretches. *Hold each stretch “static” for 10-15 seconds *Perform stretches after a 5 minute warm-up and at the end of each workout

Hip Rotator Stretch

Lower Back Stretch

Hip Flexor

Back Lateral Flexion

Chest

Prone Extension

Trunk Twister

Back Extension

Neck

Tricep

IT Band

Please Note: Our instructors will be more than willing to take you through some more stretch exercises, others probably not mentioned in this present training manual.

Benefits of Body Stretch > Page 55

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BICEP WORKOUT If you want big guns, you need to work them hard. The reason why most people lack sizeable arms is that they don’t train them hard enough.

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Position

Execution

1. Standing upright, grab a barbell using an underhanded grip.

2. Hold the bar in the arms down position. Hold the bar slightly wider than shoulder width.

3. Keep your feet close together with your back straight and head level.

Keep your arms close to your body.

The bar should be resting across the thighs.

1. Curl the weight up in a controlled fashion until the bar is under your chin. Pause for a second and slowly lower the bar until your arms are fully extended in the arms down position.

Repeat the movement.

Position

Execution

1. Using a bench, sit with your back straight and feet firmly planted on the floor. Grab a pair of dumbbells using an underhand grip and hold in the arms down position.

1. Slowly curl one dumbbell up towards your shoulder, pause and slowly lower it. As you lower the dumbbell, curl the other arm upwards. Do not swing the dumbbells up with any added body motion.

2. This exercise may seem confusing at first but with practice, it will be second nature.

Position

Execution

1. Sit at the end of a flat bench. Rest one elbow on the inside of your thigh and the non-exercising hand on your free leg. Keep your feet flat on the floor.

1. Exercise one arm at a time. Holding a light dumbbell, curl the straight arm upward slowly until your arm is at its flexed position. Slowly lower the dumbbell back to the start position.

Raise and repeat. Immediately after training one arm, train the other in the same manner.

Position

Execution

1. While seated on a preacher bench, hold your arms over the pad, keeping your back straight and head level.

2. Grasp a barbell in an underhand grip and extend your arms.

1. Curl your arms up to your chin and then slowly extend your arms back down. Do not bounce the weight at the bottom portion of the movement.

Raise and repeat.

The Standing Barbell Curl

The Seated Alternate Dumbbell Curl

Concentration Curl

The Preacher Curl

The trick to this exercise to make sure you squeeze your biceps all the way through the motion and especially at the top part. MFG suggest you pause at the top for a moment and really squeeze, especially on your last couple of reps.

An important note. Do not bounce at the bottom of the movement - This can lead to injury.

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The Incline Dumbbell Curl

The Standing Alternate Dumbbell Curl

Position

Execution

1. Lie back on an incline bench that is set at about 45 degrees. Keep your back on the bench and back flat on the bench. Ensure that your feet are flat on the floor.

2. Hang your arms at your sides holding the dumbbells in an underhand grip.

1. Hold two dumbbells in the arms down position. Keep your head back on the bench and curl both dumbbells up to your shoulder level. Remember to keep your buttocks on the bench.

As soon as the dumbbells reach shoulder level, slowly lower the weight and repeat.

Position

Execution

1. In a standing position, keep your feet about 18� (45 cm) apart. Your back should be straight and your head level. Grasp the dumbbells using an underhand grip.

2. The dumbbells should be at your sides with your arms fully extended.

1. Slowly curl one dumbbell up towards your shoulder, pause and slowly lower it. As you lower the dumbbell, curl the other arm upwards. Do not swing the dumbbells up with any added body motion.

2. This exercise may seem confusing at first but with practice, it will be second nature.

Remember to really contract your biceps at the top part of the movement. Keep your back straight at all times, and head level.

Flat Bench Lying Dumbbell Curl

The Under Grip Close Handed Chin Up

Position

Execution

1. Grab a pair light dumbbells and lay them on your lap in a sitting position.

Slowly lay back and bring the dumbbells up to your chest.

2. Bring your feet up and place them on the bench.

3. Slowly bring your arms outward until your upper arms are parallel with your upper torso.

1. Slowly lower the dumbbells until your arms are straight (Or slightly bent) and then bring them back up. As in the image shown.

Position

Execution

1. Grasp an overhead horizontal bar with and under grip so that your little fingers are 6 to 12 inches apart.

1. Starting from a dead hang, position with arms entirely straight, pull upward until your chin is above the level of the bar.

2. Lower under control, and repeat.

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The under grip chin up is considered a compound movement for the biceps. The primary muscle group is the biceps and secondary muscle groups include the front deltoids (shoulders), forearms, and back.

This exercise can easily be mistaken for close grip chin ups and rightly so, they are very close. However, the only difference is how you pull your body upwards. Instead of concentrating on using your back to pull your body up, youâ&#x20AC;&#x2122;re going to be focusing on your biceps.

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Biceps Curl (Preacher Bench) Machine Information: • The Bicep Curl ensures correct alignment, proper form and easy reproducibility from session to session by providing engraved, numerically indexed adjustments for both the chest pad and the seat height.

Free Weights: • Barbell Curl • Dumbbell Curl • Concentration Curl

Muscles Worked: Biceps Brachii, Brachialis

Please Note: Our instructors will be more than willing to take you through training this body part using some of our latest machines probably not mentioned in this present training manual.

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TRICEP WORKOUT We can’t stress enough the importance of great triceps in your quest for overall arm development. More times than not, when we marvel at someone’s arms it’s 75% because of how dedicated he has been to his tri’s. Have you balanced your triceps and biceps training? If not, let’s turn that trend around. Here’s a workout that’s certain to get your triceps truckin’ and up to speed with your bi’s.

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Position

Execution

1. Lie face up on a flat bench. Plant your feet firmly on the ground and keep your back flat against the bench.

2. Grasp a bar with a narrow grip so that your hands are about 2” to 3” (5 to 9 cm) apart.

3. Arms should be fully extended and palms should be facing forward.

1. Keeping your elbows close to your body, slowly lower the weight slowly to your chest. Lightly touch your chest and push upward. Do not bounce the weight. Repeat the movement.

Position

and lower the bar to your forehead.

You should be almost touching your forehead.

2. Using your triceps, push the weight back up to the starting position.

Repeat the movement. Keep your elbows in at all times.

3. When you’re finished the movement, you can either sit up with the weight or put it to the floor while you are lying on the bench. It will take a little practice but you’ll get it.

1. Grasp a barbell or an E-Z curl bar using an overhand grip with hands less than shoulder width apart.

2. On a flat bench, lie on your back with your feet firmly planted on the ground and your back flat against the bench.

3. The bar should be should be directly over your head and your arms fully extended.

Execution 1. Keeping your upper arms straight and fixed, slowly bend your elbows

Position 1. Attach either an angled bar or straight lat bar to the overhead pulley.

2. In an upright position, plant your feet firmly on the floor. Keep your feet close together, knees slightly bent, and back straight.

3. Grasp the bar in an overhand grip with your hands 2 to 8 inches (5 to 20 cm) apart.

4. Pull the bar down far enough to allow your upper arms to rest against the sides of your body. Your elbows should be rigid against the side of your body

The Close Grip Bench Press

Lying Tricep Extensions

Standing Cable Press Downs

Execution 1. With both hands on the bar, press downwards until the arms are straight. Only use your lower arms.

Slowly return, and repeat. Keep your elbows close to your body at all times

Position

Execution

1. While seated, grab a barbell in an overhand grip with your hands spaced about 8” to 10” apart. Press the weight directly over your head.

Your arms should be fully extended over your head.

1. Slowly bend your elbows and allow the weight to come down just below the back of your head. Once you feel a comfortable stretch in your triceps, raise the weight back up. Remember to keep your arms vertical at all times.

Seated Overhead Barbell Extension

This exercise can either be done with a barbell, (or EZ curl bar), or dumbbells.

Since the arms are overhead, the position of the arms allow for a longer stretch in the triceps. This possibly means more range of motion which makes this exercise so effective.

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The Triceps Kickback

Triceps Bench Dip

Position

Execution

1. Grasp a dumbbell using an overhand grip. Bend forward at the hips and over so that your torso is parallel to the floor. Keep your feet firmly planted on the floor with your free hand holding on to a bench or rail.

2. Press your upper working arm firmly against the side of your body. One foot should be in front of the other

1. Slowly raise your arms backwards, extending it straight. Keep your upper arm in line with your torso and parallel to the floor.

2. Once the arm is extended, hold the position for a moment and then lower the weight back to the start position.

Repeat the movement.

3. Reverse the working arm once you complete the first set.

Position

Execution

1. Stand between two flat benches that are roughly 3 feet apart.

2. Place your hands on the edge of one bench and place your heels on the other. Your hands and feet should be shoulder width apart.

3. Extend your arms completely

1. Slowly bend your arms until your body is lowered between the benches.

Slowly push back up to the start position. Repeat the movement.

The primary muscle group is the triceps but this exercise also relies pretty heavy on the shoulders and chest.

Overhead Rope Extensions

One Arm Dumbbell Extension

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Position

Execution

1. Attach a rope to the overhead cable pulley. Stand with your back facing the pulley. Place one foot in front of the other with your forward foot flat on the ground and the other with the heel raised.

2. Grasp the rope with an overhand grip, and bend slightly at the hips. Keep your elbows in line with your ears.

1. Slowly extend the lower part of your arms forward. Hold the extended position for ½ second. Slowly bring your arms back to the starting position. Repeat the movement.

2. Make sure that you bend only your elbows keeping your upper arms motionless

Position 1. Pick up a dumbbell. While standing or seated, raise the dumbbell over your head. Make sure your arm is fully extended.

Keep your elbow fixed in that position.

Seated Triceps Dumbbell Extension Position

Execution

1. Hold a single dumbbell behind your back while seated.

2. Hold the dumbbell with your upper arms as close to your ears as possible.

1. Slowly lower the weight, bending at the elbow, until it reached the back of your head. You should feel a slight stretch in your triceps.

2. Pause at the bottom of the movement and slowly raise the weight back up to its starting position using only your triceps.

3. Repeat for the other arm.

1. Raise and lower the weight, while keeping your upper arms vertical.

2. This is very important. If the dumbbells you are using are adjustable, make sure they are securely tighten, otherwise, you may be wearing the plates for a hat.

Execution

Tricep Cable Press down Machine Information: • The standing cable press down is considered an isolation exercise that directly targets the triceps. Although the chest and abs are used in the completion of this, they are not considered as secondary muscle groups. Since this exercise uses cables, the triceps muscles are under constant tension.

Free Weights: • Kickback • Dumbbell Extension • Barbell Extension

Muscles Worked: Triceps Brachii [lateral head, medial head, long head]

Please Note: Our instructors will be more than willing to take you through training this body part using some of our latest machines probably not mentioned in this present training manual.

35

FOREARM WORKOUT If you want to get strong you need to build powerful forearms. You’ll squeeze your weights harder, engage more muscles, and generate more force. Over time, you’ll increase your numbers on exercises like the bench press, deadlift and barbell row, and you’ll boost your overall strength and muscle mass too.

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Position

Execution

1. Stand erect as you would a barbell curl. Hold a barbell slightly more than shoulderâ&#x20AC;&#x2122;s width.

2. Allow the arms to hand down straight, elbows at your side with your hands in an over grip.

1. As you curl the barbell, keep your wrists straight and level with your forearms, and keep your elbows tucked in.

2. Then lower and repeat. You will really feel your upper forearms work near the elbow.

The Reverse Barbell Curl

This exercise can be done with dumbbells - just remember to use light dumbbells to start. Secondary muscle groups include the biceps

Position

Execution

1. While seated on a bench, take a barbell and rest it your arms on your knees or on the bench. Slightly bend at the waist.

1. Moving only your wrist, curl the weight upward until your forearm is fully contracted. Allow the barbell to lower under control, and you may allow your fingers to unroll to some extent.

The Wrist Curl

The wrist curl is an exercise that directly targets the inner forearm.

Position

Execution

1. While seated on a bench, take a barbell and rest it your arms on your knees or on the bench with your palms facing downward. Try and rest the your arms on your knees.

2. Slightly bend at the waist.

1. Moving only your wrist, reverse curl the weight upward and slowly return back to the starting position. You wonâ&#x20AC;&#x2122;t be able to handle the same weight as you would with an ordinary wrist curl.

The Reverse Wrist Curl

This exercise can be done with dumbbells - just remember to use light dumbbells to start. Secondary muscle groups include the biceps

Position

Execution

1. Sit on one end of a bench and hold one dumbbell on each hand, wrists against your knees, palms facing down.

1. Raise the dumbbells up by raising only your hands and slowly lower them back down after a short pause.

Keep your arms still throughout.

Dumbbell Wrist Curl

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Forearm Machine Information: • The reverse curl targets the upper forearms and biceps. Although the biceps are heavily involved, they are considered a secondary muscle group for this particular exercise.

• The trick to this exercise is to get a full contraction on the upper forearm. Try pausing at the top portion of the movement to really contract the muscle groups.

Free Weights: • Bent Over Laterals • Front/Side Raises

Muscles Worked: Wrist exteriors, Lateral Epicondyle, Wrist Flexors

Please Note: Our instructors will be more than willing to take you through training this body part using some of our latest machines probably not mentioned in this present training manual.

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LOOSING FAT Aerobic activity improves your cardiovascular health and helps protect against heart disease. It also improves your physical energy and produces endorphins that improve your mood.

Among some of the most used equipment and exercises in cardiovascular activity includes:

Step for Aerobics

Step Machine

Treadmill

Combat Training

Cross Trainer

Zumba

Stationary Bike

Rope Skipping

Helpful tips to get started One way to set your goals and monitor your level of physical activity is to know your target heart rate. Make your cardiovascular workouts hard enough to break a sweat and get your heart pumping faster.

Other activities that improves our cardiovascular and helps in our weight lose without necessarily using specific equipment includes: Zumba, Taebo, Dance Aerobics etc

Benefits of Aerobic Activities > Page 44

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ABS WORKOUT For any muscle to grow in size and density, it needs stimulus. To sculpt a ripped six-pack, youâ&#x20AC;&#x2122;ll need to target your abs with more than just a few plank holds and ab-wheel rollouts. Every exercise you do should engage the core so your trunk is stabilized in space.

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Position

Execution

1. Lie on the floor with your arms across your chest or your hands clasped behind your head. Keep your feet on the floor or raise them.

1. Tighten your abs and slowly curl your shoulders up off the floor. Curl your shoulders up toward your knees until your shoulder blades come one to two inches off the floor.

2. Hold this position for a second before slowly returning to the starting position. Repeat.

Position

Execution

1. Sit on the edge of a flat bench and place your hands behind your buttocks. Lean back until your body is at a 45 degree angle.

2. Extend your legs until they are almost straight.

1. Slowly pull your knees to your chest.

Return to the start position

The Abdominal Crunch

Ab Knee Ups

This exercise is all about contraction so really concentrate on flexing those abs throughout the entire movement.

If you’re just beginning, you don’t have to go all the way up to your chest, try and come up as far as you can and go back down. Remember; don’t let your feet hit the ground.

Position

Execution

1. Lie back on an incline bench, and hold on to the top bars (or suitable place). Keep your legs straight and back flat on the bench.

1. Raise your legs, bending at the knees as they raise and slowly lower your legs back down to the straight leg position. Repeat.

Incline Knee Raises

This exercise can be done on any incline surface such as a sit up board. Remember, don’t let your feet hit the ground and keep constant tension on your abs.

Position

Execution

1. Lie back on an incline board set at an angle of your choosing. Hook your feet under the pad to secure your body. Keep your knees slightly bent. You can either place your hands behind your head or crossed in front of your body.

1. Slowly curl your body upwards to your knees and slowly descend back down. Repeat.

2. Keep the movement fluent, slow, and controlled.

Incline sit ups

This exercise hits the entire Ab region from top to bottom. The sit up can be done on the floor, or on an incline bench. Beware; the incline sit up is a little more difficult.

41

The Hanging Leg Raise

Position

Execution

1. Grasp the handles of the leg raise apparatus to support your body. Hang your body straight down.

2. Keep your knees slightly bent throughout the entire movement.

1. Raise your legs until they are just past parallel to the floor, lower and repeat. Do not swing your body. For those who are unable to perform this exercise with straight legs, try bending your knees and tucking them into the waist at each repetition.

Remember to try and point your toes downward. After a few weeks, you will be able to do this exercise with straight legs.

The hanging leg raise works the entire abdominal region, especially the lower abs.

This exercise can be done on a bar (as in the illustration to the left), or on a leg raise apparatus, which can be found in most gyms. The leg raise apparatus allows you to rest your arms on pads while you do the leg raise.

Roman Chair Sit Ups

Position

Execution

1. Hook your feet under the pad and get a comfortable position in the chair.

Make sure your legs are anchored under the foot pad.

1. Slowly allow the trunk of your body to sink below parallel, than raise back up to the starting position.

This exercise is very effective but one that shouldn’t be attempted by beginners.

This is a very advanced exercise and on that is very difficult to perform.

If you can’t do regular sit ups yet, you shouldn’t attempt this exercise. Try this exercise once you have mastered the regular or incline sit up. Also, this exercise puts alot of strain on the lower back so if you have problems in this area, stay away from this exercise.

Vertical Bench Leg Raises

42

Position

Execution

1. Position yourself on a vertical bench.

While using your arms to hold your body steady against the bench and keeping your legs straight, lift your legs up as high as possible.

1. Hold your legs up at the top of the movement for 2 seconds and then slowly lower them down. Keep your back pressed against the bench at all times.

Abdominal Bench - Sit ups

Hyper extension Bench - Side bends

Machine Information:

Machine Information:

• Adjustable knee pads accommodates users of all sizes • Knee supporters provide stabilization • Unique AbCam System allows natural crunch-style movement for maximum abdominal contraction

• Footplate accommodates users of all sizes.

• Lumbar pad helps users easily find correct position relative to axis of rotation • 5-position adjustable start mechanism for individual range of motion

Muscles Worked: Rectus Abdominis, Tensor Fascia Lata, External Oblique Internal Oblique, Pyramidalis Please Note: Our instructors will be more than willing to take you through training this body part using some of our latest machines probably not mentioned in this present training manual.

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Benefits of Aerobic Activities The benefits of aerobic exercises to protect the heart are very well known. But these exercise are not only beneficial for the heart and muscles. Other benefits of such exercises includes: 1. Better cardiac function: The heart gets more blood per beat. That means that the heart rate is reduced in times of relaxation and during the exercise.

2. Weight loss: During these exercise the body burns fat and as a result the total body fat is reduced.

3. Improving mental health: Regular exercise releases the endorphins, the natural painkillers of the body, which among other things reduces stress, anxiety and depression.

4. Helps the immune system: Numerous studies have shown that people who exercise regularly are less prone to mild viral infections such as colds or flu.

5. Reducing diseases: The extra weight is an aggravating factor in the emergence of: heart disease, high blood pressure, stroke, diabetes and certain types of cancer.

The risk to develop some of these diseases decreases as we lose weight.

6. Increases longevity: Research by the University of Harvard, published in the New England Journal of Medicine, revealed that for the first time there was a scientific link between exercise and longevity. Since then, other research have confirmed this initial assessment.

7. Increases body resistance: Maybe during or immediately after exercise you feel tired, but in the long-term, exercise increases the strength and the sense of wellbeing keeping fatigue away.

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8. Improves muscle health: Exercise encourages the development of microscopic blood vessels that provide sufficient quantities of oxygen in the muscles and keep away from the muscles metabolic wastes such as lactic acid. This process can reduce the discomfort felt by those suffering from chronic muscle pain and back pain.

9. Increases the maximum consumption of oxygen by the body 10. Lowest systolic and diastolic blood pressure in patients suffering from hypertension (high pressure) 11. Increasing levels of good HDL cholesterol in the blood 12. Reduces high blood triglycerides 13. Improvement of glucose metabolism reduces insulin resistance and therefore lowers the risk of diabetes or regulates better the disease if it has already occurred.

14. Reduces psychological stress, improves mood with more vitality, reduces risk of depression or anxiety 15. Greater resistance to fatigue 16. Helps us to sleep better 17. Helps in Muscle tone 18. Best for a healthy Lymphatic System (Skipping Ropes)

THE LOWER BODY WORKOUT Keen lover of fitness knows that his / her work is never done. Like an artist, he always has an eye for detail, ready to add or chip away where need be. A lot of gym lovers think only about how their hamstrings look from the back, but the best hamstrings are impressive also from the side. You must think about that when you train.

You have to watch your legs so your quads donâ&#x20AC;&#x2122;t overwhelm your lower body.

Fitness (be for bodybuilders or those who want to loose fat or weight) is about balance, not about getting one muscle group stronger as you possibly can.

With your lower body exercise youâ&#x20AC;&#x2122;ll need to focus more on detail and perfecting them.

45

HAMSTRINGS WORKOUT For some reason, hamstrings tend to get the short end of the stick when talking about leg strength and developing leg size. Not surprisingly, people tend to always â&#x20AC;&#x153;think quadsâ&#x20AC;? when it comes to the true source of power and size. The truth is, hamstrings are like the triceps of the legs. Their development is the key to true leg size, and their strength translates to plenty of other strong moves in the gym.

46

Position

Execution

1. Lying face down on a leg curl machine, hook your heels under the leg curl pad and grab hold of the handles.

1. In unison, curl your legs upwards until you cannot go any further. Hold for a second and slowly extend your legs back out. Do not bounce the weight at the bottom.

Position

2. Slowly raise the bar upwards back to the starting position. Remember to squeeze your buttocks and hamstrings on the way up.

3. Always keep your back straight and keep the weight moderate on this exercise.

The dumbbell stiff leg dead lift is basically the same exercise as the barbell version of this exercise - The only differences are the dumbbells.

1. You can either perform this exercise on a bench or block. Standing on a bench, grab a light barbell and hold in the arms down position. Keep your back straight and head level.

Execution 1. Keep your knees slightly bent and buttocks out. Slowly bend at the waist while lowering the bar past your knees. You should feel a slight stretch in your hamstrings and glutes.

Position

Execution

1. With your feet about shoulder length apart, pick up a pair of dumbbells.

The dumbbells should be at your sides with your arms fully extended downwards.

1. Keep your knees slightly bent and buttocks out. Slowly bend at the waist while lowering the dumbbells past your knees. You should feel a slight stretch in your hamstrings and glutes.

2. Slowly raise the bar upwards back to the starting position. Remember to squeeze your buttocks and hamstrings on the way up.

3. Always keep your back straight and keep the weight moderate on this exercise.

The Leg Curl

The Stiff Leg Dead Lift

The Dumbbell Stiff Leg Deadlift

NOTE To really get your legs growing, you need to increase strength to up your weights and increase volume to pack on size. Your best bet is to target train your hamstrings twice per week, with one Strength Day consisting of relatively low reps and one Hypertrophy Day of high volume and moderate reps. On Strength Days, give yourself a solid two minutes of rest between sets – if you don’t need that much of a break, it means you didn’t work hard enough. On size days, limit rest periods to 75-90 seconds.

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QUADRICEPS WORKOUT A lot of people think that if they do a little bit of running, or some bike, there is no need to do legs. There is nothing that could be further from the truth. From a symmetry standpoint a big upper body with no legs just does not look right; and if you ever plan on doing bodybuilding competitions, forget it! Even if competing is not on your mind, a big upper body supported by untrained looking legs is not very aesthetically pleasing.

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Position

Execution

1. Take a barbell from a squat rack and hold it at the back of your neck with your hands on the bar. Keep you back and head straight. Your feet should be spaced at shoulder width. If you cannot squat flat footed, try placing a two by four block of wood under your heel to improve balance.

2. Grasp the bar with your hands spaced slightly wider than shoulder width apart.

3. The bar should be resting comfortably across your trapezius muscle.

1. In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement.

2. Slowly straighten your legs and return to the start position. Keep your head level at all times

Position

Execution

1. While seated on a leg press, place your feet about 1 feet (30 cm) apart under the leg press plate. Your buttocks should be supported on the seat and your back pressed firmly against back rest.

2. Your head should be straight and slightly angle your toes outward.

3. Grasp the handles and unhook the weight making sure your legs are ready to perform the lift.

1. Slowly bend your legs, allowing your knees to travel towards your chest.

2. Once your knees are at roughly 90 degrees, press your legs upwards until they are straightened.

Position

Execution

1. Sit on the leg extension with your back firmly on the back rest.

2. Press the back of your knees firmly against the edge of the seat.

3. The leg extension pads should be set just above your ankles. Place your ankles under the extension pads.

Keep your head level and place your hands on the grips.

1. Slowly raise the weight by extending both legs upwards to the straightened position. Do not jerk the weight up.

2. Hold this position for one second.

Slowly lower the weight back to the start position. Repeat movement.

Position

Execution

1. Firmly plant your feet on the hack apparatus. Keep your back straight and flat against the hack rest with your trapezius muscles under the shoulder pads.

2. Place your hands on the hack handles. Keep your head level.

3. Slightly angle your toes outward.

1. Slowly bend your knees bringing your upper body downward.

2. When your knees are at 90 degrees, slowly push your body upwards back to the start position. Repeat the movement.

The Squat

The Leg Press

The Leg Extension

The Hack Squat

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The Dumbbell Lunges

The Dumbbell Squat

Position

Execution

1. With your feet at should width, pick up a pair of dumbbells.

2. Stand up straight with the dumbbells with your arms fully extended. Make sure your toes are pointed forward.

1. Lunge the right leg forward in a stepping motion to a position where your knee joint forms a 90 degree angle (roughly 3 feet). Your thigh should be parallel with the floor and your shin perpendicular to the floor. Your back knee should almost touch the floor.

2. Using the muscles of the right leg, tighten your contraction and return to the standing position.

3. Repeat with the left leg.

Position

Execution

1. With your legs shoulder width apart, bend at the knees to pick up a pair of dumbbells. The dumbbells should be at your sides with your arms fully extended downwards.

1. In a controlled fashion, slowly squat down until your knees are parallel to the floor. Remember not to bounce at the bottom of the movement.

2. Slowly straighten your legs and return to the start position. Keep your head level at all times

The dumbbell squat is an alternative exercise to the traditional barbell squat. Considered a compound exercise, the dumbbell squat primarily hits the lower back, front thighs, and gluteal muscle groups. Secondary muscle groups are the hamstrings and calves.

The Sissy Squat

Position

Execution

1. Adopt a position with your feet about 18 inches apart.

2. I usually use a towel but you can use a rope and hook it around a pole or something similar. Now, you can also use one arm and hold onto the pole as well. Let your comfort levels guide you.

1. Rise up on your toes, and lower into a squat while leaning as far back as possible.

2. The point to bear in mind is to keep your thigh and torso in the same plane throughout the exercise.

This exercise is a very specialized movement that is designed to work the lower thigh area. Because of the unusual angle at which this exercise is performed, this movement is done with no weight or only moderate poundage.

Hip Raise / Butt Lift / Bridge

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Position

Execution

1. Lie on an exercise mat with your knees bent so that your feet are flat on the floor. Keep your back straight.

2. Place your hands out to your sides palms flat for stability.

1. Raise your glutes off the floor by extending your hips upward while pushing down through you heels.

2. Continue until your back, hips and thighs are in a straight line. Hold for a count of one.

3. Return to the start position by lowering your hips back to the floor.

4. Pause then repeat.

Leg press

Leg extension

Leg curl

Adductor/Abductor

Machine Information:

Machine Information:

Machine Information: Machine Information:

• Adjustable seat carriage and large foot plate accommodates a variety of user sizes and desired range of motion • Force is transmitted through hips, minimizing spinal compression

• 100-degree angle between seat and back pad increases comfort and encourages full quadriceps contraction without hamstring flexibility limitations • Handles positioned at side to provide stability • Back pad, tibia pad, and rangeof-motion adjustments are easily accessible from a seated position

• Pads and range-of-motion adjustments are easily accessible from a lying position • Handles are positioned at the bottom of the adjustable pad to provide stabilization during exercise

• Adjustable start position facilitates easy entry and exit • Knee pads and dual foot positions provide leg support and reduce torque around the knees • Elevated weight stack is easily accessible from seated position

Free Weights: • Squat Rack • Lunges

Muscles Worked: Quadriceps [Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius], Gluteus, Hamstrings Biceps femoris (long & short head), Semitendinosus, Semimembranosus, Gastrocnemius Please Note: Our instructors will be more than willing to take you through training this body part using some of our latest machines probably not mentioned in this present training manual.

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CALVES WORKOUT If your calves refuse to grow, it’s probably because you’re not willing them to do so. To get this body part to respond, you need to train calves frequently (at least three days a week), and you need to feel the burn when you’re training them. A calf workout that doesn’t illicit “pain” from start to finish is probably not intense enough. But don’t worry—we’ve got you covered.

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Position

Execution

1. Standing upright, place your toes on the apparatus platform. Ensure that you are on the balls of your feet at the edge of the apparatus platform.

2. Slowly drop your heels as far as they can go.

3. Place your hands on the shoulder pads.

1. Rise up as high as possible on the balls of your toes without excessive knee bending.

2. Slowly lower your heels as far as possible. Do not bounce at the bottom of the movement. Repeat.

Position

Execution

1. Sit down on the apparatus and place the balls of your feet on the platform with your knees under the pads.

Grasp the handles. Unhook the safety latches for the weight.

2. Slowly drop your heels as far down as they can go.

1. Raise your heels until your calves are fully contracted. Slowly lower your heels and repeat movement.

Position

Execution

1. While seated on a leg press, place youâ&#x20AC;&#x2122;re the balls of your feet about 1 feet (30 cm) apart under the leg press plate. Your buttocks should be supported on the seat and your back pressed firmly against back rest.

2. Keep head should be straight and your slightly angel your toes outward.

1. Allow your heels to drop as far as possible.

2. Raise your heels until your calves are fully contracted.

Position

Execution

1. Stand on the edge of stairs or a block, with the balls of your left foot at the edge.

2. Slowly drop your heel as far down as it can go.

3. Place your hands on a wall to stabilize your body.

1. Raise your body as high as possible on the ball of your left foot.

2. Slowly lower your heel back to the start position. Repeat the movement.

3. Repeat for the right foot.

Position

Execution

1. Stand on the edge of stairs or a block, with the balls of your left foot at the edge.

2. Slowly drop your heel as far down as it can go.

3. Place your hands on a wall to stabilize your body.

1. Raise your body as high as possible on the ball of your left foot.

2. Slowly lower your heel back to the start position. Repeat the movement.

3. Repeat for the right foot.

The standing calf raise

The Seated Calf Raise

Leg Press Calf Extensions

Standing One Leg Calf Raise

The Donkey Calf Raise

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Calf Extension Machine Information: • Footplate rotates through a natural arc of motion • Convenient seat height aids in easy entry and exit from machine • Molded rubber footplate ensures balanced foot position without foot slippage

Free Weights: • One Leg Calf raise • Donkey Calf raise

Muscles Worked: Gastrocnemius, Soleus Please Note: Our instructors will be more than willing to take you through training this body part using some of our latest machines probably not mentioned in this present training manual.

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2

BODY STRETCH

The other benefits of stretching are numerous. Heavily utilized in Pilates and Yoga, stretching is widely supported today as a vital part of fitness. With the ability to reduce stress, ease lower back pain, increase flexibility and more, stretching should become a part of everyone’s exercise routine.

Gluteus Stretch

Hamstring Stretch

Seated Hamstring Stretch

Calf/Achilles

Standing Quad

Groin/Butterfly

Double-Leg-Stretch

“V” Hamstring

Benefits of Stretching 1. Increased blood Circulation Stretching has been proven to increase blood circulation.

It does increase the blood flow and supply of nutrients to muscles and cartilage. This reduces muscle soreness after working out.

2. Flexibility There are four main measures of overall fitness: aerobic, muscular, body composition and flexibility. The main way to increase your flexibility is by stretching.

3. Increased Range of Motion Stretching has been shown to effectively increase range of motion in joints. Better range of motion enables you to keep better balance. Better balance means you are less susceptible to falls and the resulting injuries (of particular importance as you age).

4. Reduce Stress Flexibility exercises like stretching have powerful stressbusting abilities. Stress causes your muscles to contract, becoming tense. Gentle stretching exercises relax tense muscles associated with stress. Also, since stretching is an exercise, it has the same endorphin-boosting effects, improving your mood and the way you feel in general.

5. Alleviate Lower Back Pain Stretching is an excellent way to strengthen the lower back muscles, alleviating soreness and pain. Since many muscles (quadriceps, hamstrings, lower back muscles and hip flexors) contribute to your posture, stretching these muscles has the ability to greatly reduce or eliminate lower back pain.

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P. O Box 34018 - 80118, Mombasa, Nyali Tel: +254 708 748 474; +254 708 748 222; +254 20 2399 610 www.modernfitnessgym.com Modern Fitness @Mofigy