Beginner Phase 2 |
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Finish |
| A1 |
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Place barbell in front of you
Feet shoulder width apart
Bend forward at the waist
Keep legs slightly bent, torso parallel to the floor
Keep your back flat (do not round) and your neck straight (do not look up) throughout
Start and end with the arms fully extended
Lead with the elbow (not the hand) and raise the barbell to the waist while bringing the elbow out to the side
As you raise the weight up, pull your shoulder down (do not shrug)
It is important to keep the chest up during the entire movement
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Bent Over Rows BB |
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| A2 |
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Begin with a shoulder-width stance and use an overhand grip – slightly outside your legs. Squeeze the shoulder blades and stick your chest out while maintaining a neutral posture. Commence the exercise by pushing the hips back.
There will be a slight bend to the knees as you lower the weight. Keep the shins erect. Keep the dumbbells as close to the body as possible while dragging along the thighs. Keep the back flat.
Be sure to keep your arms straight during the exercise. When the back starts to lose form, reverse the movement and return to your starting position. Stand erect at the top of the movement without leaning backwards. |
 
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Romanian Deadlift DB |
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| A3 |
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Lay on bench, face up, head over end, feet flat on floor
Hold barbell at arms’ length above shoulders with slight bend in elbows
Keep lower back flat on bench
Lower the barbell past your head to the floor in a semicircular motion
Go as low as possible without pain
Reverse the movement stopping shying of vertical to keep tension on the chest
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Pullovers BB |
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| B1 |
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Lay on bench feet flat on the floor
Hold barbell with a narrow grip – about 4-6 inches apart
Raise bar to arms’ length
Lower bar to nipple line
Keep elbows in
Back flat on bench
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Close Grip Bench Press BB |
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| B2 |
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While holding a dumbbell in each hand, place one foot on a bench in front of you
With your sternum up and looking across the horizon, lower the rear leg so that the knee is almost touching the floor
Return to starting position
Keep upper body vertical the entire time
Keep hips facing forward
Do desired reps on one side
Repeat for the other leg
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Split Squat Front Leg Elevated DB |
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| B3 |
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lie supine (face up) on a flat bench with the feet planted firmly on the ground
maintain relatively neutral spinal curvatures (i.e. do not arch your back during the movement), and keep your chest up
press 2 dumbbells upwards so that they are directly above your shoulders
your palms should face each other throughout the movement
lower the dumbbells laterally - in an arcing motion - while keeping your elbows in line with your shoulders (in other words, pull your elbows back as you lower the weights)
in the bottom position, your arms will form a "W" shape
make sure to get a good stretch at the bottom in order to achieve full ROM
press the dumbbells up to the starting position and repeat for the desired number of repetitions
Using a semi-supinated grip allows for a greater ROM. It is also a safer version for the shoulders as it avoids impingement. |
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Semi Sup Bench Press DB |
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| C1 |
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Sit on end of bench with feet firmly on floor
Hold dumbbells, palms in, arms straight down with slight bend in elbows
Chest high, eyes looking across the horizon
Raise dumbbells in semicircular motion to shoulder height – lead with the elbows, not the hands
Pause, then reverse the movement to the starting position
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Seated Lateral Raise DB |
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| C2 |
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Lay flat on back, lower back pressed into the floor
Upper body is flat on the floor
Begin with bent knees in the air towards your chest and feet off the floor
Bring the knees away from your chest until you feel your lower back losing contact against the floor
Reverse the movement
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Knee ins |
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| C3 |
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Lay flat on your stomach on a bench with your legs hanging over the end (not the side) of the bench
The higher the bench the better as it allows you a full stretch in the bottom position
Upper body is flat, head and neck in a neutral position
Raise your legs as high as possible and contract the butt and hamstring
Reverse the movement
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Reverse Hyper |
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| D1 |
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Hold e-z curl bar with a medium grip
Sit on Scott bench with arms resting on angled pad
Keep upper arms pressed against the pad
Curl EZ bar up in semicircular motion until forearms touch biceps
Reverse the movement
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Scott curl med grip EZ Bar |
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| D2 |
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Place barbell on meaty part of traps
Put balls of feet on raised object, heels on floor
Feet shoulder width
Slight bend to the knees
Chest up, eyes looking across the horizon
Slowly push up on floor getting full contraction at the top
Slowly reverse the movement
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Standing Calf Raise Medium Stance BB |
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