Smith Machine Incline Press- sets: 4 reps: 10 – 12 rest: 60 – 90 sec. Set an adjustable bench to a 30-to 45-degree incline and roll it into the centre of a smith machine rack. Grasp the bar with an overhand, shoulder-width grip. Un-rack the bar, lower it to the upper part of your chest, and press straight up.
Dumbbell Bench Press - sets: 3 reps: 10 – 12 rest: 60 – 90 sec. Lie back on a flat bench with a dumbbell in each hand. Hold the weights at shoulder level and then press the weights straight over your chest.
Incline Dumbbell Flye - sets: 3 reps: 10 – 12 rest: 60 – 90 sec. set an adjustable bench to a 30- to 45-degree angle, than lie back on it with a dumbbell in each hand. Turn your wrists so your palms face each other. Press the weights straight over your chest and then, keeping a slight bend in your elbows spread your arms open as if you were going for a big bear hug. Lower your arms until you feel a stretch in your pecs and then bring the weights back together over your chest.
Bench Press - sets: 3 reps: 10 – 12 rest: 60 – 90 sec. Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.
Cable Crossover - sets: 7 reps: 10 rests: 30 – 45 seconds stand between two facing cable stations with both pulleys set midway between the top and bottom of the station. Attach a d-handle to each pulley and hold one in each hand. Keep your elbows slightly bent and step forward so there’s tension on the cables. Flex your pecs as you bring your hands together out in front of your chest. Alternate stretching and flexing after each set.
Medicine- Ball Push-up - Sets: 5, Reps: 10, Rest: 30 seconds Place a medicine ball on the floor and grab each side of it, in a standard push-up position (A). Lower your body until your chest is about an inch above the ball (B), and then push yourself back up. That’s one rep. Advanced guys: Try your push-ups with one hand on the ball at a time.
Towel Pull-up - Sets: 5, Reps: 8, Rest: 90 Seconds Drape two towels over a chin-up bar and grab the ends of one in each hand. Allow your body to hang (A). Pull yourself up until your chin is over the bar (B), and then lower yourself back to the starting position. That’s one rep.
Reverse- Grip Bench Press - Sets: 7, Reps: 3, Rest: 60 Seconds. Grab the bar with a palms-up grip, hands slightly outside shoulder width. Lift the bar off the rack and hold it directly above your chest (A). Squeeze the bar hard arch your upper back. Lower the bar to just below your nipples (B). Once the bar touches your chest, push your feet hard into the floor. Press the weight up, focusing on pushing the bar back slightly toward your face. That’s one rep. Go up in weight on the second set, and then keep the same weight for the remaining five sets.
Cheat Curl - Sets: 7, Reps: 4, Rest: 90 Seconds Load a barbell with a heavier weight than you could normally curl and hold it with an underhand grip, hands shoulder-width apart. Keeping your lower back arched, bend forward at the hips and bend your knees to gather momentum (A). Then explosively extend your hips and knees and curl the weight, “cheating” form to get it up (B). Reverse the motion to return to the starting position. That’s one rep. Go up in weight on the second set, and then keep the same weight for the remaining five sets.
Dumbbell Skull Crusher - Sets: 4, Reps: 8, Rest: 30 Seconds Hold a dumbbell in each hand and lie back on a bench with arms straight overhead and palms facing each other. Bend your elbows so that the dumbbells go behind the head and touch the bench (A). Extend your elbows to raise the weights back up (B). Reverse the motion to return to the starting position. That’s one rep.
Neutral-Grip Press - Sets: 4 Reps: 8-12 Rest: 0 sec. Hold a dumbbell in each hand and lie back on a bench (if available) or a low box or other surface that raises your body slightly above the floor. Hold the dumbbells at shoulder level with palms facing each other. Press them over your chest.
Lying Triceps Extension - Sets: 4 Reps: 8 – 12 Rest: 120 sec. From the end position of your last rep of the neutral-grip press, allow your arms to drift back until the weights are over your face. Keeping your upper arms at that angle, bend your elbows and lower the weights behind your head. Extend your elbows, keeping the same angle with your upper arms.
Tate Press - Sets: 4 Reps: 8 – 12 Rest: 0 sec. Lie back on a bench or surface with dumbbells in each hand, arms extended over your chest and palms facing your feet. Point your elbows outward and bend them to lower the weights almost to your chest, so they make L shapes. Extend your elbows.
Underhand Kickback - Sets: 4 Reps: 8 – 12 Rest: 120 sec. Stand holding a dumbbell in each hand and bend your hips back, lowering your torso until it’s almost parallel to the floor. Turn your palms to face in front of you and, keeping your upper arms against your sides, extend your elbows until your arms are parallel to your torso.
One Arm Overhead Extension - Sets: 4 Reps: 8 – 12 (each side) Rest: 120 sec. Hold one dumbbell and raise your arm behind your head with your elbow bent. Extend your elbow to point your arm straight overhead.
Resistance Band Standing Front-Of-Neck Isometric - Duration: 30 sec. Anchor a resistance band to a squat rack or sturdy object. Loop the free end of the band around the front of your head and slowly walk away from the rack to increase tension. Press your tongue on the roof of your mouth, keep your neck straight, and hold.
Resistance Band Standing Back-Of-Neck Isometric - Duration: 30 sec. Next, loop the free end of the band around the back of your head and slowly walk away from the rack to increase tension. Keep your neck straight and push your tongue on the roof of your mouth.
Harness Standing Neck Extension - Sets: 2, Reps: 25. Using a neck harness, attach a plate or dumbbell to the chain. Stand up, with a slight lean forward, and rest your hands on a stationary object. Press your tongue on the roof of your mouth and nod your head “yes.”
Plate Supine Neck Flexion - Sets: 2, Reps: 25. Lie on a flat bench and hang your head off the end. Hold a folded towel on your forehead and then place a weight plate on top. Push your head back and then bring your chin toward your chest.
Resistance Band Standing Side-Neck Isometric - Duration: 30 sec. Anchor a resistance band to a squat rack or sturdy object. Loop the free end of the band around the right side of your head and slowly walk away from the rack to increase tension. Push your tongue on the roof of your mouth. Keep your neck straight and hold. Repeat on the other side.
Iron Neck Standing 4-Way Neck Rotation - Sets: 2, Reps: 6. Connect the Iron Neck to a weight stack adjusted to head-height. Step back from the stack so there is tension on your neck. Facing the machine, slowly turn your head to the left and right. That’s one rep. Do six reps. Next, turn your body 90 degrees clockwise and complete six reps. Turn your body 90 degrees clockwise (now you’re facing away) and do six reps. Turn 90 degrees clockwise and complete six reps. That’s one set.
Chin-up: Grab the bar with a shoulder-width underhand grip.
Neutral-Grip Pullup: Grab the parallel handles of a chin-up station so that your palms are facings each other.
Mixed Grip Chin-up: Placing your hands shoulder-width apart, use an underhand grip with one hand and an overhand grip with the other.
Pullup: This is the same movement as a chin-up except that you grab the bar with an overhand grip that's slightly wider than shoulder width.
Start-And-Stop Pullup: Perform a pullup, and then slowly lower halfway down to a dead hang. Pause, than pull your chest to the bar again. Pause, now lower all the way down to a dead hang. That's 1 rep.
Iso Pullup: Perform a pullup, but hold your chin above the bar for 10 to 15 seconds. You can do this for several reps or on the last rep of your last set of pullups.
Towel Pullup: Find your hand positions for a chin-up, and then drape a towel over each of those spots on the bar. Grab the ends of the towels so that your palms are facing each other. Grasping the towels engages more of your forearm muscles, improving your grip strength and endurance.
Barbell Hip Thrust: Roll a loaded barbell up your thighs and rest your back onto a bench so that the bar sits on your hips. Raise the bar off the floor by squeezing your glutes and pushing through your heels. There should be a straight line from your shoulders to your knees. Do three sets of 10. (This move works your butt harder than any other lift.)
Deficit Reverse Lunge: Hold a dumbbell or kettlebell in one hand and stand on an aerobics step or small box. Keeping your back straight and shoulders level, step backward in a reverse lunging motion with the leg on the side of the hand that’s holding the weight. Come back up and repeat. Perform three sets of eight with each leg.
Walking Single-Leg Romanian Deadlift: Hold a dumbbell in each hand and take a step forward so you’re in a split-stance position. Keeping your front knee slightly bent, bend at the hips as far as you can. Use your glutes to straighten your torso while stepping forward. Complete three sets of eight per leg.
Farmer's Walk - Sets: 3, Reps: Walk for 20 sec, Rest: 60 sec pick up the heaviest set of dumbbells you can and hold them at your sides. Stand tall and walk with them for the prescribed time.
Band Finger Extension - Sets: 2, Reps: 20-30 (each hand), Rest: 0 sec. Take a heavy-duty rubber band and put it around your fingers. Spread your fingers apart as far as you can and slowly close them.
Single Dumbbell Wrist Curl - Sets: 2, Reps: 15-20 (each side), Rest: 0 sec. Hold a dumbbell in one hand and sit on a box or a bench, allowing your elbow and forearm to rest on your thigh with your hand dangling off your knee, palm- up. Your elbow should be bent 90 degrees. Let the dumbbell hang down, and then curl your wrist up so your palm faces your biceps. Keep the movement slow and strict for all reps.
Wrist Flexion/Extension Stretch - Sets: 1, Reps: Hold for 60 sec. (each side), Rest: 0 sec. Bend your right elbow and clasp your left hand over the fingers on your right hand (4A). Gently bend your wrist back so the back of your hand is closer to your forearm, and then extend your right arm to feel the stretch (4B). After 60 seconds, stretch the opposite muscles (4C), bending your fingers and wrist so your palm is closer to your forearm (4D).
Squat - Sets: 5 Reps: 5 Rest: 120 sec. set up in a squat rack or cage. Grasp the bar as far apart as is comfortable and step under it. Squeeze your shoulder blades together and nudge the bar out of the rack. Step back and stand with your feet shoulder width and your toes turned slightly outward. Take a deep breath and bend your hips back and then bend your knees to lower your body as far as you can without losing the arch in your lower back. Push your knees outward as you descend. Extend your hips to come back up, continuing to push your knees outward.
Overhead Press - Sets: 5 Reps: 5 Rest: 60 sec. Set the bar up in a squat rack or cage and grasp it just outside shoulder width. Take the bar off the rack and hold it at shoulder level with your forearms perpendicular to the floor. Squeeze the bar and brace your abs. Press the bar overhead, pushing your head forward and shrugging your traps as the bar passes your face.
Weighted Pull-up - Sets: 5 Reps: 5 Rest: 90 sec. attach a weighted belt to your waist, hold a dumbbell between your feet, or if you can’t complete your reps with weight, use body weight alone. Hang from a pull up bar with hands just outside shoulder width. Pull yourself up until your chin is over the bar.
Bench Press - Sets: 4 Reps: 10 Rest: 60 sec. Grasp the bar just outside shoulder width and arch your back so there’s space between your lower back and the bench. Pull the bar out of the rack and lower it to your sternum, tucking your elbows about 45 degrees to your sides. When the bar touches your body, drive your feet hard into the floor and press the bar back up.
Seated Cable Row - Sets: 4 Reps: 10 Rest: 60 sec. Attach a straight or lat - pulldown bar to the pulley of a seated row station. Sit on the bench or floor with your feet against the foot plate and knees slightly bent. Keeping your lower back flat, bend forward at the hips to grasp the bar and row it to your sternum, squeezing your shoulder blades together in the end position. Extend your arms and feel the stretch in your back before beginning the next rep.
Dumbbell Romanian Deadlift - Sets: 4 Reps: 10 Rest: 90 sec. Hold a dumbbell in each hand and stand with feet hip width. Push your hips back and, keeping your lower back in its natural arch, bend your torso forward, lowering until you feel a stretch in your hamstrings, bending slightly at the knees as needed. Squeeze your glutes as you come back up.
Pall of Press ISO Hold - Sets: 3 Reps: Hold for 30 sec. (each side) Rest: 30 sec. attach a single-grip handle to a cable pulley and set it at about shoulder height. (You can also use a band.) Grasp the handle with one hand over the other and step away from the machine to put tension on the cable; turn to your left 90 degrees so your right side is now facing the machine. Stand with feet shoulder width and extend your arms in front of you. The cable will try to twist your body toward it resist.
Standing Calf Raise - Sets: 4 Reps: 10 Rest: 60 sec. Use a standing calf raise machine, or hold onto a sturdy object and stand on a block as shown. Lower your heels toward the floor until you feel a stretch in your calves. Drive the balls of your feet into the foot plate and contract your calves, raising your heels as high as possible. Control the descent on each rep.