MonsterMass Mike Chang

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DEFINITIONS & TIPS

MONSTER SETS:

Monster sets are back to back sets using exercises that target opposing mus-

Monster sets are back to back sets using exercises that target opposing

mus-cle groups

cle groups

MONSTER REPS:

Use the same weight that allows you to do the 8 reps on the last set.

Use the same weight that allows you to do the 8 reps on the last set. After

After

completing 8 reps, rest 10 seconds and do another set till failure.

REST TIMES BETWEEN SETS:

Every phase has specifc rest times. I encourage you to use

a stop

a stopwatch to

watch to track

track the amou

the amount of

nt of rest between

rest between every

every set.

set. This

This will

will ensure

ensure your

your mus-

mus-cles are constantly pumped and that you have high intensity workouts every time to keep your

cles are constantly pumped and that you have high intensity workouts every time to keep your

muscles growing.

TILL FAILURE:

This means do the maximum number of repetitions of an exercise until your

muscles fail, or can’t do anymore.

AMOUNT OF WEIGHT TO USE:

Use the heaviest weight possible to reach the designated amount

of reps.

of reps. If your goal is to

If your goal is to complete 8 reps,

complete 8 reps, then the weight you use

then the weight you use must have you reach failure

must have you reach failure

at the 8th rep.

* DB stands for Dumbbell

* BB stands for Barbell

* The last set of every exercise are performed with Monster Reps.

* Warmups listed are only used as a reference, and may be different in the actual footage.

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MASS CHEST & BACK

WARM UP

JOG IN PLACE JOG IN PLACE

10 SECS

CIRCLES CIRCLES

10 SECS EA. DIRECTION 10 SECS EA. DIRECTION

PUSH UPS PUSH UPS

5 REPS

10 SECS

PUSH UPS PUSH UPS

5 REPS

GET LOOSE GET LOOSE

5 SECS

Grab a dumbbell in each hand and lay your back on the bench with your feet at on the oor. Grab a dumbbell in each hand and lay your back on the bench with your feet at on the oor. Make sure your back, shoulde

Make sure your back, shoulders and neck are rmly positioned anrs and neck are rmly positioned and at on the bench. d at on the bench. PositionPosition the arms so t

the arms so t hat the dumbbells are aligned with your upper chest. hat the dumbbells are aligned with your upper chest. Press the weights up with yourPress the weights up with your elbows at your sides until your arms are fully extended. Squeeze the pectoral muscles at the top elbows at your sides until your arms are fully extended. Squeeze the pectoral muscles at the top of the movement

of the movement and feel the contraction.Lower the dumbbells in and feel the contraction.Lower the dumbbells in a slow and controlled manner.a slow and controlled manner. Keep your arms balanced, back straight and be

Keep your arms balanced, back straight and be sure to feel the sure to feel the stretch in your pectoral muscles.stretch in your pectoral muscles. Return to the starting position.

Return to the starting position. This is one repetition.This is one repetition. S STTAARRTT EENNDD REPS 15/12/8/8 REPS 15/12/8/8 S STTAARRTT EENNDD REPS 15/12/8/8 REPS 15/12/8/8

Grab a dumbbell in each hand. Plant your feet rmly on the ground, keep your bodyweight on Grab a dumbbell in each hand. Plant your feet rmly on the ground, keep your bodyweight on your heels. Bend forwar

your heels. Bend forward slightly at the kneed slightly at the knees. s. Keep your back upriKeep your back upright and head forward. ght and head forward. PlacePlace dumbbells in front of your body with arms fully extended.

dumbbells in front of your body with arms fully extended. YYour palms must be facing towardsour palms must be facing towards your body.

your body. SimultaneouslSimultaneously pull both dumbbells in towards your lower stomach and pull youry pull both dumbbells in towards your lower stomach and pull your shoulder blades together.

shoulder blades together. Squeezing all the Squeezing all the muscles in your muscles in your upper back. upper back. Hold the Hold the dumbbellsdumbbells in the top position for a one second squpeeze.

in the top position for a one second squpeeze. Slowly lower the dumbbells back down to theSlowly lower the dumbbells back down to the starting position while allowi

starting position while allowing your shoulder blades to separate and muscles to stretch. ng your shoulder blades to separate and muscles to stretch. ThisThis is one repetition. is one repetition. M M O O N N S S T T E E R R S S E E T T # # 1 1

DUMBBELL FLAT CHEST PRESS

DUMBBELL BENT OVER ROWS

WORKOUT

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Grab a dumbbell in each hand. Position your body on

Grab a dumbbell in each hand. Position your body on an inclined bench with your feet placed onan inclined bench with your feet placed on the oor. Make sure your back,

the oor. Make sure your back, shoulders and neck are rmly positioned and at shoulders and neck are rmly positioned and at on the bench.on the bench. Position the arms so that the dumbbells are aligned with your upper chest. Press the weights up Position the arms so that the dumbbells are aligned with your upper chest. Press the weights up with your elbows at your

with your elbows at your sides until your arms are fully extended. Squeeze the pectoral musclessides until your arms are fully extended. Squeeze the pectoral muscles at the top of the movement and feel the contraction.Lower the dumbbells in a slow and con at the top of the movement and feel the contraction.Lower the dumbbells in a slow and con --trolled manner. Keep your arms balanced, back straight and be sure to feel the stretch in your trolled manner. Keep your arms balanced, back straight and be sure to feel the stretch in your pectoral muscles. Return to the

pectoral muscles. Return to the starting position. This is one starting position. This is one repetition.repetition. S

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Approach a

Approach a wide grip wide grip pull up pull up bar. Place your bar. Place your hands slightly wider hands slightly wider than shoulder than shoulder width apart.width apart. Bend your legs and allow yourself to descend while your arms fully extend.

Bend your legs and allow yourself to descend while your arms fully extend. Keep your head upKeep your head up and as you pull yourself to the bar, breathe in deeply and rele

and as you pull yourself to the bar, breathe in deeply and release the breath as you descend. ase the breath as you descend. PullPull yourself towards the bar focusing on three muscle groups: back,

yourself towards the bar focusing on three muscle groups: back, shoulders and biceps. Descendshoulders and biceps. Descend slowly. Pull yourself until your eyes are even with the bar

slowly. Pull yourself until your eyes are even with the bar. Hold for a . Hold for a one second squeeze. one second squeeze. SlowlySlowly lower your body

lower your body, , allow your back muscles to stretch loallow your back muscles to stretch low and deep back to the start position.w and deep back to the start position. This is one repetition.

This is one repetition. M M O O N N S S T T E E R R S S E E T T # # 2 2

DUMBBELL INCLINE CHEST PRESS

REPS 15/12/8/8REPS 15/12/8/8

Lie with your back at on an incline bench. Keep your back straight and your feet planted rmly on the Lie with your back at on an incline bench. Keep your back straight and your feet planted rmly on the ground.

ground. Grab a dumbbell in each hand and hold the weGrab a dumbbell in each hand and hold the weight straight above you with your arms fully extendight straight above you with your arms fully extend-

-ed. The dumbbells should be positioned so that your hands are making a direct vertical line with your neck ed. The dumbbells should be positioned so that your hands are making a direct vertical line with your neck with your palms facing one another.

with your palms facing one another. Lower the dumbbells in a controlled manner with your elbows slightlyLower the dumbbells in a controlled manner with your elbows slightly bent and arms stretched out wide. You should lower the weight with an arcing motion until your elbows and bent and arms stretched out wide. You should lower the weight with an arcing motion until your elbows and chest form a straight horizontal line. Do not continue the motion past this point. Feel the stretch in your chest chest form a straight horizontal line. Do not continue the motion past this point. Feel the stretch in your chest muscles.

muscles. Raise the dumbbells using the same arcing motion. Lift the weight with your pectoral muscles, notRaise the dumbbells using the same arcing motion. Lift the weight with your pectoral muscles, not your shoulders or arms. Focus only on bringin

your shoulders or arms. Focus only on bringin g your chest together. Squeeze at the top of the movement forg your chest together. Squeeze at the top of the movement for peak contraction. This is considered one repetition.

peak contraction. This is considered one repetition. S

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Set up for

Set up for the exercise by setting an adjustable back bench to an the exercise by setting an adjustable back bench to an angle of around 30-40 degrees.angle of around 30-40 degrees. Grab a set of

Grab a set of dumbbells and position yourself with your chest on the dumbbells and position yourself with your chest on the back of the bench (proneback of the bench (prone position). Your feet should be used for stability on the oor, your shoulders should be about level position). Your feet should be used for stability on the oor, your shoulders should be about level with the top of

with the top of the back padding and you arms should be hanging - holding the dumbbells withthe back padding and you arms should be hanging - holding the dumbbells with a neutral grip (palms facing one another). Moving only at the shoulders, raise your arms in a a neutral grip (palms facing one another). Moving only at the shoulders, raise your arms in a semi-circula

semi-circular motion out r motion out to your sides until to your sides until your arms are parallel to your arms are parallel to the oor. Keep a slight bendthe oor. Keep a slight bend in your elbows throughout the movement.

in your elbows throughout the movement. Squeeze your shoulder blades together at the Squeeze your shoulder blades together at the heightheight of the movement and then begin slowly lowering the dumbbells back to the starting position. of the movement and then begin slowly lowering the dumbbells back to the starting position. M M O O N N S S T T E E R R S S E E T T # # 3 3

DUMBBELL INCLINE FLYES

REPS 15/12/8/8REPS 15/12/8/8

WIDE PULL UPS

REPS 15/12/8/8REPS 15/12/8/8

DUMBBELL INCLINE BENT OVER FLYES

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ABS

JACKNIFE

3 MINUTES

4 ROUNDS OF 30/15 SEC OF ABS 4 ROUNDS OF 30/15 SEC OF ABS

STRECH

B

BEENNT T AARRMM SSTTRRAAIIGGHHT T AARRMM 2 ARMS FORWARD2 ARMS FORWARD W/ HEAD INBETWEEN W/ HEAD INBETWEEN

CHEST

H HAALLF F MMOOOONN SSIINNGGLLE E AARRMM STRETCH STRETCH CHILD POSE TO CHILD POSE TO EACH SIDE (LEG EACH SIDE (LEG

APAR APART)T)

BACK

_{SPINAL TWIST}_{SPINAL TWIST}CHILD POSECHILD POSE

(EACH SIDE) (EACH SIDE)

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MASS BICEPS & TRICEPS

MASS BICEPS & TRICEPS WORKOUT

WORKOUT

WARM UP

10 SECS

J JUUMMPPIINNG G JJAACCKKSS AARRM M SSWWIINNGGSS

10 REPS

PUSHUPS PUSHUPS

5 REPS

ARM SWINGS ARM SWINGS

10 REPS

Set up for t

Set up for t he exercise by grasping a set of he exercise by grasping a set of dumbbells and standing straight up with the dumbdumbbells and standing straight up with the dumb--bells by your side. Your palms should be facing up, and the dumbdumb--bells not touching your body. bells by your side. Your palms should be facing up, and the dumbbells not touching your body. Before starting the set, take up the slack by lifting up the weight slightly so the tension is on your Before starting the set, take up the slack by lifting up the weight slightly so the tension is on your bicep muscles. Starting with your weakest arm (usually the left), curl the dumbbell up as far as bicep muscles. Starting with your weakest arm (usually the left), curl the dumbbell up as far as possible. Squeeze the bicep at the top of the exercise, and then slowly lower the weight down possible. Squeeze the bicep at the top of the exercise, and then slowly lower the weight down without it touching your body or taking the tension o your

without it touching your body or taking the tension o your bicep. Repeat for the other arm.bicep. Repeat for the other arm.

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Grasp one dumbbell for this exercise

Grasp one dumbbell for this exercise. . Sit upright on a at bench. Keep your back erect duringSit upright on a at bench. Keep your back erect during the whole motion. Hold the dumbbell directly overhead with one hand placed at the base of the whole motion. Hold the dumbbell directly overhead with one hand placed at the base of thethe plate. Keep your elbow tucked inward during the whole movement.

plate. Keep your elbow tucked inward during the whole movement. Lock your elbow into a staLock your elbow into a sta--tionary position. Brace your free hand

tionary position. Brace your free hand on your hip for on your hip for stabilitystability. Slowly lower the . Slowly lower the dumbbell behinddumbbell behind your head so that the head of your triceps fully stretches.

your head so that the head of your triceps fully stretches. Raise the weight back up with theRaise the weight back up with the same motion you descended with.

same motion you descended with. When you reach the top position, squeeze and ex the backWhen you reach the top position, squeeze and ex the back of your arm.

of your arm. This is one repThis is one rep. . Repeat with each aRepeat with each arm independentlrm independently.y. M M A A S S S S S S E E T T # # 1 1

WORKOUT

10 REPS

ALTERNATE DUMBBELL CURLS

REPS 15/12/8/8REPS 15/12/8/8

ONE ARM OVERHEAD TRICEP EXT

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Grasp a barbell with a

Grasp a barbell with a close grip. close grip. YYour hands should be spaced about 2-3 our hands should be spaced about 2-3 inches apart usinginches apart using an underhand grip (palms facing up). Stand straight up, feet together, back straight, and with an underhand grip (palms facing up). Stand straight up, feet together, back straight, and with your arms fully extended. The bar

your arms fully extended. The bar should not be touching your body. Keeping your eyes facingshould not be touching your body. Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up. Squeeze your biceps hard at the top of

up. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the movement, and then slowly lower it back to thethe starting position. starting position. S STTAARRTT EENNDD S STTAARRTT EENNDD

Grasp a barbell for this lift. Sit upright on a at bench. Keep your back erect during the whole Grasp a barbell for this lift. Sit upright on a at bench. Keep your back erect during the whole motion. Hold the barbell directly overhead with both

motion. Hold the barbell directly overhead with both hands spaced about 3-4 inches apart. hands spaced about 3-4 inches apart. KeepKeep your elbows tucked inward durin

your elbows tucked inward during the whole movement. g the whole movement. Lock your elbows into a stationary poLock your elbows into a stationary po--sition. Slowly lower the barbell behind your head so

sition. Slowly lower the barbell behind your head so that the head of that the head of your triceps fully stretches.your triceps fully stretches. Raise the weight back up with the same motion you descended with.

Raise the weight back up with the same motion you descended with. When you reach the topWhen you reach the top position, squeeze and ex the bac

position, squeeze and ex the back of your arms. k of your arms. This is one rep.This is one rep. M M A A S S S S S S E E T T # # 2 2

CLOSE GRIP BARBELL CURLS

REPS 15/12/8/8REPS 15/12/8/8

Grab one dumbbell. Seated on the edge of the bench, feet in a

Grab one dumbbell. Seated on the edge of the bench, feet in a wide stance back straight, waistwide stance back straight, waist bent so your upper body is leaning forward, abs tight, and head aligned with the spine, hold bent so your upper body is leaning forward, abs tight, and head aligned with the spine, hold a dumbbell in one hand. Keep your elbow up against the inside of your upper thigh to keep it a dumbbell in one hand. Keep your elbow up against the inside of your upper thigh to keep it xated there throughout the whole movement. Your other arm is resting on

xated there throughout the whole movement. Your other arm is resting on your other thigh foryour other thigh for added support. Curl the dumbbell up in an arc-like motion all the way to the top while keeping added support. Curl the dumbbell up in an arc-like motion all the way to the top while keeping your elbow positioned against your inner thigh. Bring it back to

your elbow positioned against your inner thigh. Bring it back to its original position by loweringits original position by lowering the dumbbell back down in

the dumbbell back down in an arc-like motion.an arc-like motion. S

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Lay back on the bench and position your feet rmly on

Lay back on the bench and position your feet rmly on the oor. Grasp the barbell with an overthe oor. Grasp the barbell with an over--hand grip with your over--hands about 8-12 inches apart. Keeping your elbows tucked in at your sides, hand grip with your hands about 8-12 inches apart. Keeping your elbows tucked in at your sides, slowly lower the barbell down to your middle chest until it’s about 1 inch from

slowly lower the barbell down to your middle chest until it’s about 1 inch from touching. Contracttouching. Contract the triceps and push the barbell back up until your arms

the triceps and push the barbell back up until your arms are almost fully outstretched.are almost fully outstretched. M M A A S S S S S S E E T T # # 3 3

SEATED CONCENTRATION CURLS

REPS 15/12/8/8REPS 15/12/8/8

OVERHEAD BARBELL TRICEP EXT

REPS 15/12/8/8REPS 15/12/8/8

CLOSE GRIP BARBELL PRESS

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ABS

RUSSIAN TWISTS

3 MINUTES

STRECH

REGULAR BICEP REGULAR BICEP STRETCH STRETCH REGULAR TRICEP REGULAR TRICEP STRETCH

STRETCH HALF MOONHALF MOON

2 MINUTES

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MASS SHOULDERS & TRAPS

MASS SHOULDERS & TRAPS WORKOUT

WORKOUT

WARM UP

10 SECS

C CIIRRLLCCEESS PPUUSSHHUUPPSS

5 REPS

10 SECS

SHOULDER ROLLS SHOULDER ROLLS 5 REPS FORWARD 5 REPS FORWARD 5 REPS BACKWARDS 5 REPS BACKWARDS

Set up for the exercise by getting an adjustable angle bench and setting the back to 90 degrees. Set up for the exercise by getting an adjustable angle bench and setting the back to 90 degrees. Grasp aGrasp a pair of dumbbells and sit down on th

pair of dumbbells and sit down on th e bench with the ends of the dumbbells on your e bench with the ends of the dumbbells on your thighs. Use your thighsthighs. Use your thighs to help you raise the dumbbells to shoulder height on each side, and twist so that your palms are facing your to help you raise the dumbbells to shoulder height on each side, and twist so that your palms are facing your body. The dumbbells should now be positioned directly in front of your shoulders.Your back should be at body. The dumbbells should now be positioned directly in front of your shoulders.Your back should be at against the back rest and your feet rmly planted

against the back rest and your feet rmly planted on the oor for stabiliton the oor for stabilit y. This is the starting position for y. This is the starting position for thethe exercise. Keeping your eyes facing forwards, slowly raise the dumbbells above your head while turning your exercise. Keeping your eyes facing forwards, slowly raise the dumbbells above your head while turning your wrists so that your palms are now facing forward (awa

wrists so that your palms are now facing forward (away from your body). y from your body). Keep raising the weight until yourKeep raising the weight until your arms are almost fully extended. Do not pause at the top of the movement, and immediately begin lowering arms are almost fully extended. Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position - twisting at the wrists until your palms are facing your the dumbbells back down to the starting position - twisting at the wrists until your palms are facing your body once again.

body once again. S

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Load up a barbell with the weight you want to use and stand facing it with your feet at around Load up a barbell with the weight you want to use and stand facing it with your feet at around shoulder width apart. Grasp the barbell with an overhand grip (palms facing down), and hands shoulder width apart. Grasp the barbell with an overhand grip (palms facing down), and hands slightly closer than shoulder width apart. Pick the bar up,

slightly closer than shoulder width apart. Pick the bar up, bending at the knees and keeping yourbending at the knees and keeping your back straight. Keeping your back straight and eyes facing forwards, lift the bar straight up while back straight. Keeping your back straight and eyes facing forwards, lift the bar straight up while keeping it as close to your body

keeping it as close to your body as possible (you should pull the bar up to as possible (you should pull the bar up to around chest heightaround chest height - nearly touching your chin). Pause, and then slowly lower the bar

- nearly touching your chin). Pause, and then slowly lower the bar back to the starting position.back to the starting position. M M A A S S S S S S E E T T # # 1 1

WORKOUT

SEATED ARNOLD PRESS

REPS 15/12/8/8REPS 15/12/8/8

BARBELL UPRIGHT ROWS

REPS 15/12/8/8REPS 15/12/8/8

GET LOOSE GET LOOSE

5 SECS

(10)

Grab a dumbbell in each hand. Hold the dumbbells at your sides with your arms extended using Grab a dumbbell in each hand. Hold the dumbbells at your sides with your arms extended using an Overhand grip (palms facing the behind you). This is the starting position. Begin by raising an Overhand grip (palms facing the behind you). This is the starting position. Begin by raising your arms out in front of you until your arms are just above parallel to the oor. Keep a slight your arms out in front of you until your arms are just above parallel to the oor. Keep a slight bend in your elbows. Pause for a brief moment at the top

bend in your elbows. Pause for a brief moment at the top of the movement, and slowly lower theof the movement, and slowly lower the dumbbells back to the starting

dumbbells back to the starting position.position.

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Grasp a pair of dumbbells and stand straight up with the dumbbells by your sides. Let your Grasp a pair of dumbbells and stand straight up with the dumbbells by your sides. Let your shoulders “sag” down as far as possible. Keeping your body xed, slowly shrug your

shoulders “sag” down as far as possible. Keeping your body xed, slowly shrug your shouldersshoulders straight up as high as possible

straight up as high as possible. . TTry to touch your shoulders to your ears. Pause for a count ofry to touch your shoulders to your ears. Pause for a count of 1-2 and then slowly lower the dumbbells back to the starting position.

1-2 and then slowly lower the dumbbells back to the starting position. M M A A S S S S S S E E T T # # 2 2

DUMBBELL FRONT RAISES

REPS 15/12/8/8REPS 15/12/8/8

Grab a set of dumbbells and stand straight up with the dumbbells at your sides. Your palms Grab a set of dumbbells and stand straight up with the dumbbells at your sides. Your palms should be facing your body. This is your

should be facing your body. This is your starting position for the exercise. Slowly raise the starting position for the exercise. Slowly raise the dumb dumb--bells up to around shoulder height. It’s important that you do not let your wrists go above your bells up to around shoulder height. It’s important that you do not let your wrists go above your elbows while raising the weight, as this will take the work o the side delts and put it

elbows while raising the weight, as this will take the work o the side delts and put it on the fronton the front delts. Pause at the top of the movement, and then slowly lower the weight back to the starting delts. Pause at the top of the movement, and then slowly lower the weight back to the starting position. Do not let the dumbbells touch your body, and then raise them for the next

position. Do not let the dumbbells touch your body, and then raise them for the next rep.rep.

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Grab one barbell. Set your bench to a vertical military position. Sit down on the bench and Grab one barbell. Set your bench to a vertical military position. Sit down on the bench and grabgrab the barbell so that your palms are facing towards your body. Pick up the weight and lower it the barbell so that your palms are facing towards your body. Pick up the weight and lower it down in front of your

down in front of your face down to your chest. face down to your chest. Push the weight upwards till your arms are almostPush the weight upwards till your arms are almost locked out. Lower the weight back down to

locked out. Lower the weight back down to your chest. This completes one repetition.your chest. This completes one repetition. M M A A S S S S S S E E T T # # 3 3

DUMBBELL SIDE LATERAL RAISE

REPS 15/12/8/8REPS 15/12/8/8

DUMBBELL SHRUGS

REPS 15/12/8/8REPS 15/12/8/8

UNDERHAND BARBELL MILITARY PRESS

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ABS

KNEE TO ELBOW PLANK

3 MINUTES

STRECH

CHILD POSE CHILD POSE TWIST TWIST CHEST CHEST STRETCH STRETCH

HANDS BEHIND BACK HANDS BEHIND BACK

(TURN NECK) (TURN NECK)

2 MINUTES

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Grasp a pair of dumbbells and stand straight up with the dumbbells positioned slightly behind Grasp a pair of dumbbells and stand straight up with the dumbbells positioned slightly behind your butt.

your butt. YYour palms should be facing forward into the back of your legs. Let your shouldersour palms should be facing forward into the back of your legs. Let your shoulders “sag” down as far

“sag” down as far as possible. Keeping your body xed, slowly shrug as possible. Keeping your body xed, slowly shrug your shoulders straight upyour shoulders straight up as high as possible.

as high as possible. Try to Try to touch your shoulders to your earstouch your shoulders to your ears . Pause for a count of 1-2 and then. Pause for a count of 1-2 and then slowly lower the dumbbells back to

slowly lower the dumbbells back to the starting position.the starting position. M M A A S S S S S S E E T T # # 3

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MASS LEGS

MASS LEGS WORKOUT

WORKOUT

WARM UP

Take hold of a dumbbell in each hand. Stand with your feet hip-width apart, abdominals engaged Take hold of a dumbbell in each hand. Stand with your feet hip-width apart, abdominals engaged and back straight.

and back straight. Hold the dumbbells directly above each Hold the dumbbells directly above each shouldershoulder, with , with your elbows pointingyour elbows pointing out to the sides. Bend your knees and lower your hips slightly back and down, similar to the out to the sides. Bend your knees and lower your hips slightly back and down, similar to the motion of sitting in a

motion of sitting in a chairchair. Use your abdominal muscles to control the . Use your abdominal muscles to control the descent rather than justdescent rather than just dropping down, which can throw your form o. Stop lowering when your thighs are parallel to dropping down, which can throw your form o. Stop lowering when your thighs are parallel to the oor. Raise back up to the top and squeeze your whole lower body from

the oor. Raise back up to the top and squeeze your whole lower body from your thighs to youryour thighs to your glutes. glutes. S STTAARRTT EENNDD S STTAARRTT EENNDD

Grasp a couple of dumbbells holding them by your side at arm’s length. Stand with your torso Grasp a couple of dumbbells holding them by your side at arm’s length. Stand with your torso straight and your legs spaced using a shoulder width or

straight and your legs spaced using a shoulder width or narrower stance. The knees should benarrower stance. The knees should be slightly bent. This is

slightly bent. This is your starting position. Keeping the knees your starting position. Keeping the knees stationarystationary, lower the , lower the dumbbells todumbbells to over the top of your feet

over the top of your feet by bending at the waist while keeping your back straight. Keep movingby bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the oor until you feel a

forward as if you were going to pick something from the oor until you feel a stretch on the hamstretch on the ham--strings. Start bringing your torso up

strings. Start bringing your torso up straight again by extending your hips and waist straight again by extending your hips and waist until you areuntil you are back at the starting position.

back at the starting position. M M A A S S S S S S E E T T # # 1 1

WORKOUT

DUMBBELL SQUATS

REPS 15/12/8/8REPS 15/12/8/8

DUMBBELL STIFF LEG DEADLIFT

REPS 15/12/8/8REPS 15/12/8/8

10 SECS

J JUUMMPPIINNG G JJAACCKKSS SSQQUUAATTSS

10 REPS

HAMSTRING HAMSTRING STRETCH STRETCH

5 SECS

FORWARD LUNGE FORWARD LUNGE STRECH

STRECH JOG IN PLACEJOG IN PLACE

10 SECS

10 REPS

5 SECS EA.

5 SECS EA. LEG

LEG

SQUATS SQUATS

10 REPS

JUMPING JACKS JUMPING JACKS

10 REPS

(13)

Grab a dumbbell in each hand, holding them by your side at arm’s length.

Grab a dumbbell in each hand, holding them by your side at arm’s length. Take Take a big step fora big step for--ward (with either leg) while bending at the knee until the

ward (with either leg) while bending at the knee until the front thigh is approaching parallefront thigh is approaching parallel to thel to the ground, and the rear leg is bent at the

ground, and the rear leg is bent at the knee and balanced on the toes. Don’t let the knee go pastknee and balanced on the toes. Don’t let the knee go past the tip of the toes.

the tip of the toes. Step back to your starting position anStep back to your starting position and repeat the motion with the other leg,d repeat the motion with the other leg, alternating legs until the exercise set

alternating legs until the exercise set is complete.is complete.

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Start by holding a dumbbell in each hand between your legs. You may also hold just one dumb Start by holding a dumbbell in each hand between your legs. You may also hold just one dumb --bell with two hands as well. Your feet should be wider than shoulder width and your

bell with two hands as well. Your feet should be wider than shoulder width and your toes pointedtoes pointed slightly outward at a 45

slightly outward at a 45 degree angle. Proceed to squat down until the dumbbells almost touchdegree angle. Proceed to squat down until the dumbbells almost touch the oor. Your hips should drop back and down while your knees stay directly above your feet. the oor. Your hips should drop back and down while your knees stay directly above your feet. Repeat for the required number of

Repeat for the required number of repetitions.repetitions. M M A A S S S S S S E E T T # # 2 2

DUMBBELL FRONT BACK LUNGES

(ONE LEG AT A TIME)

REPS 15/12/8/8REPS 15/12/8/8

DUMBBELL SUMO SQUAT

REPS 15/12/8/8REPS 15/12/8/8

Grab a dumbbell in one hand. Begin balanced on one leg and a

Grab a dumbbell in one hand. Begin balanced on one leg and a dumbbell in the opposite hand.dumbbell in the opposite hand. Draw your abdomen inward toward your spine. Brace

Draw your abdomen inward toward your spine. Brace your free hand on a your free hand on a stationary object likestationary object like your bench. Controllably

your bench. Controllably, squat down , squat down bending the ankle, knee, and hip bending the ankle, knee, and hip while reaching attemptwhile reaching attempt--ing to touch your toe

ing to touch your toe with the opposite hand or dumbbell. Pause for a with the opposite hand or dumbbell. Pause for a moment on the bottom ofmoment on the bottom of the motion and return to the starting position. Stay balanced on one leg until all reps are com the motion and return to the starting position. Stay balanced on one leg until all reps are com--plete. Finish all reps on one leg then repeat as directed on the other.

plete. Finish all reps on one leg then repeat as directed on the other.

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(14)

ABS

CRUNCHES

3 MINUTES

STRECH

UPSIDE DOWN UPSIDE DOWN PIGEON PIGEON

2 MINUTES

Grasp dumbbell in one hand to side. Position toes and balls of feet on calf block with arches Grasp dumbbell in one hand to side. Position toes and balls of feet on calf block with arches and heels extending o. Place hand on support for balance. Lift other leg to rear by bending and heels extending o. Place hand on support for balance. Lift other leg to rear by bending knee. Raise heel by extending ankle as

knee. Raise heel by extending ankle as high as possible. Lower heel by high as possible. Lower heel by bending ankle until calfbending ankle until calf is stretched. Repeat. Continue with opposite leg.

is stretched. Repeat. Continue with opposite leg.

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Grab a pair of dumbbells, one in

Grab a pair of dumbbells, one in each hand. each hand. Stand upright facing forward with dumbbells at your sStand upright facing forward with dumbbells at your sides. ides. FirstFirst position, point your toes inward towards each other

position, point your toes inward towards each other. . The tips of your sneakers should almost be touching.The tips of your sneakers should almost be touching. Raise up lifting your

Raise up lifting your heels o the oor, when you reach the top heels o the oor, when you reach the top squeeze your calves for a one second hold.squeeze your calves for a one second hold. Complete 30 repetitions in this position. Second position, turn your toes and fe

Complete 30 repetitions in this position. Second position, turn your toes and feet facing forward. et facing forward. Just likeJust like you would normally stand.

you would normally stand. Raise up lifting your heels o the oor, when you reaRaise up lifting your heels o the oor, when you reach the top squeeze yourch the top squeeze your calves for a one second hold. Complete 30 re

calves for a one second hold. Complete 30 repetitions in this position. petitions in this position. Third position, turn your heels togethThird position, turn your heels togeth-

-er and toes pointed out away from

er and toes pointed out away from your body. your body. Position your feet like a duck waPosition your feet like a duck walk. lk. Raise up lifting your heelsRaise up lifting your heels o the oor, when you reach the top squeeze your calves for a one second hold. Complete 30 repetitions in o the oor, when you reach the top squeeze your calves for a one second hold. Complete 30 repetitions in this position.

this position. Once you have completed 30 reOnce you have completed 30 reps in each position you are done with this exercps in each position you are done with this exercise.ise. M M A A S S S S S S E E T T # # 4 4

DUMBBELL ONE LEGGED CALF RAISE

REPS 25/25/12/12REPS 25/25/12/12

THREE POSITION CALF RAISE

REPS 30/30/30 (ONE SET STRAIGH THRU)REPS 30/30/30 (ONE SET STRAIGH THRU)

MID MID

(15)

MONSTER CHEST & BACK

MONSTER CHEST & BACK WORKOUT

WORKOUT

WARM UP

Grab a dumbbell in each hand. Position your body on an inclined bench with your feet placed on Grab a dumbbell in each hand. Position your body on an inclined bench with your feet placed on the oor. Make sure your back, shoulders and neck are rmly positioned and at on the bench. the oor. Make sure your back, shoulders and neck are rmly positioned and at on the bench. Position the arms so that the dumbbells are aligned with your upper chest. Press the weights up Position the arms so that the dumbbells are aligned with your upper chest. Press the weights up with your elbows at your

with your elbows at your sides until your arms are fully extended. Squeeze the pectoral musclessides until your arms are fully extended. Squeeze the pectoral muscles at the top of the movement and feel the contraction.Lower the dumbbells in a slow and con at the top of the movement and feel the contraction.Lower the dumbbells in a slow and con --trolled manner. Keep your arms balanced, back straight and be sure to feel the stretch in your trolled manner. Keep your arms balanced, back straight and be sure to feel the stretch in your pectoral muscles. Return to

pectoral muscles. Return to the starting position. This is the starting position. This is one repetition.one repetition. S

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Grab a barbell with your hands placed evenly shoulder width apart. Plant your feet

Grab a barbell with your hands placed evenly shoulder width apart. Plant your feet rmly on thermly on the ground, keep your bodywe

ground, keep your bodyweight on your heels. Bend forward sliight on your heels. Bend forward slightly at the knees. ghtly at the knees. Keep yourKeep your back upright and head forward.

back upright and head forward. Place the barbell in front of your body with arms fully extenPlace the barbell in front of your body with arms fully extended.ded. The bar should

The bar should be hanging at be hanging at knee level. knee level. Your Your palms must be facing palms must be facing towards your body. towards your body. PullPull the barbell in towards your belly

the barbell in towards your belly button and pull your shoulder blades together. button and pull your shoulder blades together. Squeezing allSqueezing all the muscles in your upper back.

the muscles in your upper back. Hold the barbell in the top position for a one second squeezHold the barbell in the top position for a one second squeeze.e. Slowly lower the barbell back down to

Slowly lower the barbell back down to the starting position while allowing your shoulder bladesthe starting position while allowing your shoulder blades to separate and muscles to stretch.

to separate and muscles to stretch. This is one repetitionThis is one repetition.. M M O O N N S S T T E E R R S S E E T T # # 1 1

WORKOUT

DUMBBELL INCLINE CHEST PRESS

REPS 15/12/8/8REPS 15/12/8/8

BARBELL BENT OVER ROWS

REPS 15/12/8/8REPS 15/12/8/8

10 SECS

CIRCLES CIRCLES

PUSH UPS PUSH UPS

5 REPS

10 SECS

PUSH UPS PUSH UPS

5 REPS

GET LOOSE GET LOOSE

5 SECS

(16)

Lie on a at bench. Keep your back straight and your feet planted rmly on the ground.

Lie on a at bench. Keep your back straight and your feet planted rmly on the ground. Grab a dumbbellGrab a dumbbell in each hand and hold the weight straight above you with your arms fully extended. The dumbbells should in each hand and hold the weight straight above you with your arms fully extended. The dumbbells should be positioned so that your hands are making a direct vertical line with your neck with your palms facing one be positioned so that your hands are making a direct vertical line with your neck with your palms facing one another.

another. Lower the dumbbells in a controlled manner with your elbows slightly bent and arms stretchedLower the dumbbells in a controlled manner with your elbows slightly bent and arms stretched out wide. You should lower the weight with an arcing motion until your elbows and chest form a straight out wide. You should lower the weight with an arcing motion until your elbows and chest form a straight horizontal line. Do not continue the motion past this point

horizontal line. Do not continue the motion past this point . Feel the stretch in your chest muscles. . Feel the stretch in your chest muscles. Raise theRaise the dumbbells using the same arcing motion. Lift the weight with your pectoral muscles, not your shoulders or dumbbells using the same arcing motion. Lift the weight with your pectoral muscles, not your shoulders or arms. Focus only on bringing your chest together. Squeeze at the top of the movement for peak contraction. arms. Focus only on bringing your chest together. Squeeze at the top of the movement for peak contraction. This is considered one repetition.

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Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in. Place your left knee and your left hand on top of

facing in. Place your left knee and your left hand on top of the bench for support. Let your rightthe bench for support. Let your right arm hang down and a bit forward. Pull your abdominals in and bend forward from the hips so arm hang down and a bit forward. Pull your abdominals in and bend forward from the hips so that your back is naturally arched and roughly parallel to the oor, and your right knee is slightly that your back is naturally arched and roughly parallel to the oor, and your right knee is slightly bent. Tilt your chin toward your chest so that

bent. Tilt your chin toward your chest so that your neck is in line with the rest your neck is in line with the rest of your spine. Pullof your spine. Pull your right arm up

your right arm up until your elbow is pointing to the until your elbow is pointing to the ceiling, your upper arm is parallel to the ceiling, your upper arm is parallel to the ooroor,, and your hand comes to the outside of

and your hand comes to the outside of the ribcage. Lower the weight slowly back down.the ribcage. Lower the weight slowly back down. * Repeat this same format for

* Repeat this same format for your left arm by swapping positions.your left arm by swapping positions. M M O O N N S S T T E E R R S S E E T T # # 2 2

DUMBBELL FLAT CHEST PRESS

REPS 15/12/8/8REPS 15/12/8/8

DUMBBELL ONE ARM ROWS

REPS 15/12/8/8REPS 15/12/8/8

Grab a dumbbell in each hand and lay your back on the bench with your feet at on the oor. Grab a dumbbell in each hand and lay your back on the bench with your feet at on the oor. Make sure your back, shoulde

Make sure your back, shoulders and neck are rmly positioned anrs and neck are rmly positioned and at on the bench. d at on the bench. PositionPosition the arms so

the arms so that the dumbbells are aligned with your that the dumbbells are aligned with your upper chest. Place both dumbbells togethupper chest. Place both dumbbells togeth--er touching with palms facing each othtogeth--er. Press the weights up with your elbows at your sides er touching with palms facing each other. Press the weights up with your elbows at your sides until your arms are fully extended. Squeeze the pectoral muscles at the top of the movement and until your arms are fully extended. Squeeze the pectoral muscles at the top of the movement and feel the contraction.Lower the dumbbells in a slow and controlled manner

feel the contraction.Lower the dumbbells in a slow and controlled manner. . Keep the dumbbellsKeep the dumbbells together and touching during the whole movem

together and touching during the whole movement. Return to the starting position. ent. Return to the starting position. This is oneThis is one repetition. repetition. S STTAARRTT EENNDD S STTAARRTT EENNDD

Grasp a dumbbell with both hands and position yourself on a at bench with your shoulder Grasp a dumbbell with both hands and position yourself on a at bench with your shoulder blades resting on the bench. You should be at a 90 degree angle to the bench. Your back blades resting on the bench. You should be at a 90 degree angle to the bench. Your back shoulder be straight, knees bent at

shoulder be straight, knees bent at 90 degrees, and feet rmly 90 degrees, and feet rmly planted on the oor. Holding theplanted on the oor. Holding the dumbbell in both hands, straighten your arms so that

dumbbell in both hands, straighten your arms so that dumbbell is directly overheaddumbbell is directly overhead. This is the. This is the starting position. Bending at the shoulders only and keeping your arms straight,

starting position. Bending at the shoulders only and keeping your arms straight, slowly lower theslowly lower the weight down behind your head until the dumbbell reaches the height of

weight down behind your head until the dumbbell reaches the height of the bench. Slowly raisethe bench. Slowly raise the dumbbell back to

the dumbbell back to the starting position.the starting position. M M O O N N S S T T E E R R S S E E T T # # 3 3

DUMBBELL CLOSE GRIP CHEST PRESS

REPS 15/12/8/8REPS 15/12/8/8

DUMBBELL PULLOVERS

(17)

ABS

SIDE LEG RAISES

3 MINUTES

STRECH

2 MINUTES

B

BEENNT T AARRMM SSTTRRAAIIGGHHT T AARRMM 2 ARMS FORWARD2 ARMS FORWARD W/ HEAD INBETWEEN W/ HEAD INBETWEEN

CHEST

HALF MOON

HALF MOON SINGLE ARMSINGLE ARM STRETCH STRETCH

CHILD POSE TO CHILD POSE TO EACH SIDE (LEG EACH SIDE (LEG

APAR APART)T)

BACK

_{SPINAL TWIST}_{SPINAL TWIST}CHILD POSECHILD POSE

(EACH SIDE) (EACH SIDE)

(18)

MONSTER BICEPS & TRICEPS

MONSTER BICEPS & TRICEPS WORKOUT

WORKOUT

WARM UP

Grasp a barbell at

Grasp a barbell at around shoulder width apart using an underhand grip (palms around shoulder width apart using an underhand grip (palms facing up). Standfacing up). Stand straight up, feet together, back straight, and with your arms fully extended. The bar should not straight up, feet together, back straight, and with your arms fully extended. The bar should not be touching your body. Keeping your eyes facing forwards, elbows tucked in at your sides, and be touching your body. Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up. Squeeze your biceps hard at the top of the your body completely still, slowly curl the bar up. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the

movement, and then slowly lower it back to the starting position.starting position.

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Position yourself on a bench and place your hands on

Position yourself on a bench and place your hands on the edge of the the edge of the bench right next to yourbench right next to your hips. Then slide o of the bench until you’re supporting yourself with only your arms and legs. hips. Then slide o of the bench until you’re supporting yourself with only your arms and legs. Place your legs so your thighs and shins are at a 90-degree angle to each other. Position your Place your legs so your thighs and shins are at a 90-degree angle to each other. Position your thighs hip-width apart and keep them parallel with the

thighs hip-width apart and keep them parallel with the ground. Lower yourself slowly by bendingground. Lower yourself slowly by bending your elbows and allowing your knees to

your elbows and allowing your knees to bend. Keep your lower legs bend. Keep your lower legs perpendiculperpendicular to the ar to the ground.ground. Raise yourself to the starting position, pausing at the top and contracting your triceps.

Raise yourself to the starting position, pausing at the top and contracting your triceps. M M O O N N S S T T E E R R S S E E T T # # 1 1

WORKOUT

STANDING BARBELL CURLS

REPS 15/12/8/8REPS 15/12/8/8

BENCH DIPS

REPS 15/12/8/8REPS 15/12/8/8

10 SECS

J JUUMMPPIINNG G JJAACCKKSS AARRM M SSWWIINNGGSS

10 REPS

PUSHUPS PUSHUPS

5 REPS

ARM SWINGS ARM SWINGS

10 REPS

(19)

Set up for the

Set up for the exercise by grasping a set of dumbbells and standing straight up with exercise by grasping a set of dumbbells and standing straight up with the dumbthe dumb--bells by your side. Your palms should be facing up, and the dumbdumb--bells not touching your body. bells by your side. Your palms should be facing up, and the dumbbells not touching your body. Before starting the set, take up the slack by lifting up the weight slightly so the tension is on your Before starting the set, take up the slack by lifting up the weight slightly so the tension is on your bicep muscles. Starting with your weakest arm (usually the left), curl the dumbbell up as far as bicep muscles. Starting with your weakest arm (usually the left), curl the dumbbell up as far as possible. Squeeze the bicep at the top of the exercise, and then slowly lower the weight down possible. Squeeze the bicep at the top of the exercise, and then slowly lower the weight down without it touching your body or taking the tension o your

without it touching your body or taking the tension o your bicep. Repeat for the other arm.bicep. Repeat for the other arm.

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Use either a EZ curl ba

Use either a EZ curl bar or a pair of dumbbells for thir or a pair of dumbbells for this exercise. s exercise. Lay back on a at bench. Lay back on a at bench. PlantPlant your feet rmly on the oor.

your feet rmly on the oor. Raise the bar above your head, eye level with arms fully extended.Raise the bar above your head, eye level with arms fully extended. This is the starting position. Keep your elbows tucked inward duri

This is the starting position. Keep your elbows tucked inward during the whole movement. ng the whole movement. LockLock your elbows into a stationary position. Slowly lower the bar down

your elbows into a stationary position. Slowly lower the bar down to about one inch above yourto about one inch above your forehead.

forehead. Feel the full Feel the full stretch of your stretch of your triceps on the watriceps on the way down. y down. Lift back up pLift back up pushing the baushing the barr through the exact same moti

through the exact same motion you came down in. on you came down in. When you reach back to the top pWhen you reach back to the top position,osition, squeeze and contract your tricep

squeeze and contract your triceps. s. This is one repetitionThis is one repetition.. M M O O N N S S T T E E R R S S E E T T # # 2 2

ALTERNATE DUMBBELL CURLS

REPS 15/12/8/8REPS 15/12/8/8

SKULL CRUSHERS

REPS 15/12/8/8REPS 15/12/8/8

Grab a pair of dumbbells. Let your arms hang down by your side with your elbows loose, not Grab a pair of dumbbells. Let your arms hang down by your side with your elbows loose, not locked. For hammer curls, turn your palms inward so they face each other. Lift the dumbbells, locked. For hammer curls, turn your palms inward so they face each other. Lift the dumbbells, slowing until the weights reach your shoulders and keeping your wrists locked in position. Your slowing until the weights reach your shoulders and keeping your wrists locked in position. Your arms and elbows must

arms and elbows must stay tight against your sides tstay tight against your sides t hroughout the exercise. Lower the dumbhroughout the exercise. Lower the dumb--bells slowly and fully extend your arms back to the starting position. Maintain a straight back. bells slowly and fully extend your arms back to the starting position. Maintain a straight back. Y

Your arms must our arms must be the only be the only muscles working during the exercise to properly isolate the muscles working during the exercise to properly isolate the biceps.biceps.

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Grasp one dumbbell for this exercise

Grasp one dumbbell for this exercise. . Sit upright on a at bench. Keep your back erect duringSit upright on a at bench. Keep your back erect during the whole motion. Hold the dumbbell directly overhead with both hands placed at the base of the whole motion. Hold the dumbbell directly overhead with both hands placed at the base of the plate.

the plate. TTake a heart shaped grip around the the head of dumbbelake a heart shaped grip around the the head of dumbbell. l. Keep your elbows tuckedKeep your elbows tucked inward during the whole movemen

inward during the whole movement. t. Lock your elbows into a stationary positionLock your elbows into a stationary position. Slowly lower. Slowly lower the dumbbell behind yo

the dumbbell behind your head so that the head of your triceps fully stretches. ur head so that the head of your triceps fully stretches. Raise the weightRaise the weight back up with the same motion you descended with.

back up with the same motion you descended with. When you reach the top position, squeezWhen you reach the top position, squeezee and ex the back of yo

and ex the back of your arms. ur arms. This is one repThis is one rep.. M M O O N N S S T T E E R R S S E E T T # # 3 3

HAMMER CURLS

REPS 15/12/8/8REPS 15/12/8/8

OVERHEAD TRICEP EXTENSIONS

(20)

ABS

LEG RAISES

3 MINUTES

STRECH

2 MINUTES

REGULAR BICEP REGULAR BICEP STRETCH STRETCH REGULAR TRICEP REGULAR TRICEP STRETCH

(21)

MONSTER SHOULDER & TRAPS

MONSTER SHOULDER & TRAPS WORKOUT

WORKOUT

WARM UP

Set up for the

Set up for the exercise by grabbing a pair of dumbbells and standing straight up with your exercise by grabbing a pair of dumbbells and standing straight up with your feetfeet around shoulder width apart. Raise the dumbbells to shoulder height on each side, and twist around shoulder width apart. Raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward. Keep your head up and eyes facing forward. This is the so that your palms are facing forward. Keep your head up and eyes facing forward. This is the starting position for the exercise. Slowly raise the

starting position for the exercise. Slowly raise the dumbbells above your head until your arms dumbbells above your head until your arms areare almost fully extended. Do not pause at

almost fully extended. Do not pause at the top of the top of the movement, and immediately begin loweringthe movement, and immediately begin lowering the dumbbells back down to the starting position.

the dumbbells back down to the starting position.

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Stand facing the bar with

Stand facing the bar with your feet about shoulder width apart. Grasp the your feet about shoulder width apart. Grasp the bar with an overhandbar with an overhand grip (palms facing down), with your hands about shoulder width apart.

grip (palms facing down), with your hands about shoulder width apart. Bending at the knees only,Bending at the knees only, pick the barbell up o the oor. Keeping the barbell close to your body, let your shoulders “sag” pick the barbell up o the oor. Keeping the barbell close to your body, let your shoulders “sag” as far as

as far as possible. This is the starting position for the exercise. Slowly shrug your shoulders uppossible. This is the starting position for the exercise. Slowly shrug your shoulders up as far as possible. Pause, and then slowly lower the

as far as possible. Pause, and then slowly lower the barbell back to the starting position.barbell back to the starting position. M M O O N N S S T T E E R R S S E E T T # # 1 1

WORKOUT

STANDING DUMBBELL PRESS

REPS 15/12/8/8REPS 15/12/8/8

BARBELL SHRUGS

REPS 20/20/15/15REPS 20/20/15/15

10 SECS

C CIIRRLLCCEESS PPUUSSHHUUPPSS

5 REPS

10 SECS

SHOULDER ROLLS SHOULDER ROLLS 5 REPS FORWARD 5 REPS FORWARD 5 REPS

5 REPS BACKWARDSBACKWARDS 10 SECS EA. DIRECTION

10 SECS EA. DIRECTION

GET LOOSE GET LOOSE

5 SECS

(22)

Set up for the barbell front raise by loading a straight bar or EZ bar

Set up for the barbell front raise by loading a straight bar or EZ bar with the weight you want towith the weight you want to use. Grasp the bar with an

use. Grasp the bar with an overhand grip (palms facing down) with your hands around shoulderoverhand grip (palms facing down) with your hands around shoulder width apart. Stand up straight up and let the barbell rest on your thighs. Straighten your back, width apart. Stand up straight up and let the barbell rest on your thighs. Straighten your back, tense your mid section and pull your shoulders back, taking the weight o your

tense your mid section and pull your shoulders back, taking the weight o your thighs and holdthighs and hold--ing it about 5

ing it about 5 inches from your body. This is the starting inches from your body. This is the starting position for the exercise.Keeping yourposition for the exercise.Keeping your arms straight slowly raise the barbell up to shoulder height. Pause, and then slowly lower the arms straight slowly raise the barbell up to shoulder height. Pause, and then slowly lower the barbell back to the

barbell back to the starting position.starting position. S

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Grab a pair of dumbbells and sit up straight with your feet around shoulder width apart on the Grab a pair of dumbbells and sit up straight with your feet around shoulder width apart on the edge of a at

edge of a at bench. Hold the dumbbells down at your sides with your bench. Hold the dumbbells down at your sides with your palms facing in. Hold thepalms facing in. Hold the dumbbells out at around 4 inches from

dumbbells out at around 4 inches from your body. This is the starting position for your body. This is the starting position for the exercise.the exercise. Keeping your body still, eyes facing forward, with a slight bend in you arms, slowly raise the Keeping your body still, eyes facing forward, with a slight bend in you arms, slowly raise the dumbbells up to around shoulder height. Pause, and then slowly lower the dumbbells back to dumbbells up to around shoulder height. Pause, and then slowly lower the dumbbells back to the starting position.

the starting position. M M O O N N S S T T E E R R S S E E T T # # 2 2

BARBELL FRONT RAISE

REPS 15/12/8/8REPS 15/12/8/8

SEATED SIDE LATERAL RAISE

REPS 15/12/8/8REPS 15/12/8/8

Sit down on a military press bench or adjust an adjustable angle bench, setting the back to 90 Sit down on a military press bench or adjust an adjustable angle bench, setting the back to 90 degrees. Hold the bar with an overhand grip (palms facing forward) with your hands slightly degrees. Hold the bar with an overhand grip (palms facing forward) with your hands slightly farther than shoulder width. Your arms will now be almost f

farther than shoulder width. Your arms will now be almost f ully extended above your head withully extended above your head with a slight bend in your elbows. This is the starting position. Slowly begin lowering the bar to your a slight bend in your elbows. This is the starting position. Slowly begin lowering the bar to your upper chest - almost touching your collarbone. Pause, and then

upper chest - almost touching your collarbone. Pause, and then begin pushing the bar back upbegin pushing the bar back up to the starting position.

to the starting position.

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Grab a pair of dumbbells.

Grab a pair of dumbbells. This exercise reqThis exercise requires you to use lighter weights than normal. Standuires you to use lighter weights than normal. Stand straight up, abs tight.

straight up, abs tight. Raise the dumbbRaise the dumbbells directly oells directly over the top of your head. ver the top of your head. Palms facingPalms facing forward. T

forward. Touch the heads of both ouch the heads of both dumbbells togetherdumbbells together. This is the . This is the starting position. starting position. Slowly lowerSlowly lower the dumbbells simultaneo

the dumbbells simultaneously until both arms are parallel to the oor. usly until both arms are parallel to the oor. Keep a slight bend in yourKeep a slight bend in your elbows during the whole motion. Then raise the weights back up to the top position and squeeze elbows during the whole motion. Then raise the weights back up to the top position and squeeze your traps.

your traps. This is a slow anThis is a slow and controlled mod controlled motion. tion. Not explosive.Not explosive. M M O O N N S S T T E E R R S S E E T T # # 3 3

SEATED BARBELL MILITARY PRESS

REPS 15/12/8/8REPS 15/12/8/8

SUN GODS

(23)

ABS

RETRACTORS

3 MINUTES

STRECH

CHILD POSE CHILD POSE TWIST TWIST CHEST CHEST STRETCH STRETCH

HANDS BEHIND BACK HANDS BEHIND BACK

(TURN NECK) (TURN NECK)

2 MINUTES

S STTAARRTT EENNDD Grasp a pair

Grasp a pair of dumbbells and stand straight up with the of dumbbells and stand straight up with the dumbbells positionedumbbells positioned slightly behindd slightly behind your butt.

your butt. YYour palms should be facing forward into the back of your legs. Let your shouldersour palms should be facing forward into the back of your legs. Let your shoulders “sag” down as far

“sag” down as far as possible. Keeping your body xed, slowly shrug your as possible. Keeping your body xed, slowly shrug your shoulders straight upshoulders straight up as high as possible.

as high as possible. Try to touch your shouldTry to touch your shoulders to your ears. Pause for a count of 1-2 ers to your ears. Pause for a count of 1-2 and thenand then slowly lower the dumbbells back to

slowly lower the dumbbells back to the starting position.the starting position. M M A A S S S S S S E E T T # # 3