Charles Glass

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FUNDAMENTALS OF BODYBUILDING AND PHYSIQUE SCULPTING
Downloaded by Marvie Alfonso (alfonsomarvie102@gmail.com)

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INTRODUCTION
Why is Charles Glass the Godfather of Bodybuilding?
Charles has over 40 years of experience as a trainer.
Charles has modi昀椀ed his methods through years of
practical experience, observation, and results to produce
dramatic and signi昀椀cant gains to anyone that applies
them. Prior to becoming the Godfather of Bodybuilding,
Charles was an engineer. His engineering background
gave him additional insight and perspective on ways to
manipulate the angles of exercises to improve their ability
to recruit muscle 昀椀bers. Charles is known for adjusting
exercises so that a greater number of muscle 昀椀bers are
recruited, which leads to greater development of the
trained muscles.
The world has numerous people that are deemed

exercise and 昀椀tness experts. With Charles, the proof
is in the pudding. His clients cross the spectrum from
celebrities, 昀椀tness athletes, and pro athletes to everyday
people. His list of clients includes some of the most
successful people in the 昀椀tness industry, such as:
• Flex Wheeler
• Dwayne “The Rock” Johnson
• Gunter Schlierkamp
• Shawn Rhoden
• Chris Cormier
• Paul Dillett
• Guy Cisternino
• Hidetada Yamagishi
• Wesley Snipes
• Steve Cook
• Eddie Bracamontes
• Sugar Ray Leonard
• Magic Johnson
• Ben Pakulski
By the end of this book, you will have a greater

understanding of how to design a workout program for
yourself. You should have an understanding of how many
sets and reps and what kinds of rest intervals are needed
to make a workout e昀昀ective. And you should have a
better grasp of how to perform the listed exercises.

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ii
ABOUT THE
AUTHOR
Neal Cochran is a 39-year-old police lieutenant
that has been weight training since he was
15 years old. Neal describes his genetics as
average at best. Having read and tried almost
everything to gain weight and have success in
the gym, he reached out to Charles in 2013 for a
training session. After one session with Charles,
he realized how wrong he previously had been
performing exercises. When training with Charles,
he soon recruited 昀椀bers he did not know he had.
He noticed the most dramatic gains of his life and
stopped acquiring many of the injuries that had
plagued him before he met Charles.
Neal started as a client, but became a devout

student and friend to Charles. Neal made it a
personal mission to learn all he could from
Charles. He was so moved by the results he
made and the knowledge he acquired, he felt
compelled to share it in a detailed fashion so the
rest of the word could see why Charles creates
success for others.
CHARLES GLASS: GODFATHER OF BODYBUILDING

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iii
TABLE OF CONTENTS
Fundamentals Chest Quadriceps Hamstrings
of a Basic
Workout
1 6 9 12
Calves Shoulders Back Biceps
15 17 21 24
Triceps Abs
26 28

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FUNDAMENTALS OF A
BASIC WORKOUT
Weight training and its science can be Upper Body

complicated and overwhelming. In today’s
Internet age, there are countless articles • 6-8
and other pieces of literature available, each • 8-10
arguing why their techniques and protocols • 10-12
are best. I used to fall victim to the information • 12-15
overload that stemmed from reading various
pieces of literature pertaining to di昀昀erent Legs
workout methods. I found that once I utilized
actual practical experience as a guide, my • 8-10
clients’ results improved dramatically. If you • 10-12
utilize the principles and techniques I show • 12-15
you in this book, I guarantee you will recruit • 15-20
昀椀bers you did not know you had. You will see
why my techniques have been so e昀昀ective for Calves/Abs
developing and improving physiques.
• 15-25
The following are guidelines I generally use
when training clients. There are times I deviate, If you were to spread your rep ranges too
but following these principles is a primary way broadly; for example, reps of 10, 8, 4, 4, you
to ensure continued success in the gym. would fail to provide adequate fatigue to a given
set of 昀椀bers, which would limit hypertrophy.
Reps:
Sets:
I primarily use rep ranges of 8-10, with quads
varying from 8-20 reps. I stick to speci昀椀c I generally prescribe straight sets. A straight
rep ranges during a workout so as to target set is when you repeat your sets on one
speci昀椀c 昀椀bers. Fibers that are trained in these particular exercise until you reach your total
rep ranges are the most important to gain size desired number of sets. I generally prescribe
and shape. four sets per exercise, but will do only three if
the trainee is tired or a beginner.
The purpose of sticking to given rep ranges is
to fatigue the 昀椀bers that are trained in that rep I generally prescribe 12-16 sets per body part.
range. Examples of rep ranges I may use on Larger body parts need more sets than smaller
the given exercises are: body parts. I classify the following as large

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body parts: Examples of pyramiding rep ranges are:
• Chest • 4 sets of x 12 reps @ 100 lbs, 10 reps@

• Back 110 lbs, 8 reps@ 120 lbs, 8 reps@ 130
• Quads lbs
• Hamstrings • 4 sets of x 12 reps @100 lbs, 10 reps@
• Shoulders 110lbs, 10 reps@120 lbs, 8 reps@ 130
lbs
Smaller body parts are: • 4 sets x 15 reps@90 lbs, 12 reps@100
lbs, 12 reps@110 lbs, 10 reps @120 lbs
• Arms • 4 sets x 15 reps@90 lbs, 12 reps@100
• Abs lbs, 10 reps@110 lbs, 10 reps@120 lbs
• Forearms • 4 sets x 10 reps@130 lbs, 8 reps@140
• Calves. lbs, 6 reps@150 lbs, 6 reps@160 lbs
• 4 sets x 10 reps@130 lbs, 8 reps@140
lbs, 8, reps@150 lbs, 6 reps@160 lbs
Warm-up:
Pyramiding is an excellent technique to
When training any given body part, I will maximize the amount of weight lifted while
start with two or three warm-up sets before reducing the risk of injury. This is because
beginning the actual work sets of my 昀椀rst each successive set is performed with greater
exercise. The purpose of the warm-up is to weight than the prior one. This technique
get a pump into the region you intend to train. steadily prepares the body for an increased
Ideally, a pump should begin to take place by weight load. By the time the maximal weight
the third set. For example, if you are aiming to is deployed, injury is less likely because the
do 8-10 reps at 60 pounds for Incline Dumbbell body’s exposure to increased weight has built
Bench, you should do two or three warm-up up gradually.
sets of that exercise in the following manner:
Here is an example of pyramiding with weight
1. 30 lbs x 10 on the bench press:
2. 40 lbs x 10
3. 50 lbs x 10 • 10 reps @ 135 lbs, 10 reps @ 145 lbs,
8 reps @ 155 lbs, and 8 reps @ 165 lbs
Once you complete your 昀椀rst exercise, no
additional warm-ups need to be done. If you Notice that the weight increases with each set.
train a second body part later in the workout,
do one light set on the 昀椀rst exercise before
proceeding to heavier sets. Reverse Pyramiding:
Reverse pyramiding consists of starting with
Pyramiding: the heaviest weight possible and reducing
the weight for each successive set. A reverse
Pyramiding is a technique whereby the pyramid would look something like:
trainee progressively increases weight while
lowering the targeted rep ranges. Pyramiding • 6 reps @200 lbs, 8 reps @ 180 lbs, 10
can spread across two rep ranges. This is reps @ 160 lbs, 10 reps@ 160 lbs
acceptable because 昀椀bers will still be targeted
adequately to acquire hypertrophy. I do not prescribe reverse pyramiding to my
clients. I have found it leads to many injuries
because the athlete is starting at their heaviest
weight and then lightening the load. The body

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is not as prepared for such a high load of Frequency:

weight when using this method.
My purpose when training is to completely
fatigue a set of 昀椀bers so it needs one week
Rest: to recover. Soreness in a set muscle group
following a workout is a good indicator of a
Rest intervals are usually short, 45-60 seconds. successful workout, but it is not necessary to
When moving heavier weights, such as during make progress. I have encountered situations
leg movements, there are times when rest where I was not sore after completing some of
intervals may take longer because the trainee the greatest workouts of my life.
has to catch their breath before proceeding.
These rest intervals can take as long as two I recommend each body part be trained only
minutes between sets. once a week with the exception of calves and
abdominals. Calves and abdominals can be
The goal when weight training is to fatigue trained up to three times a week.
muscle 昀椀bers and break them down as much as
possible. Allowing longer rest intervals allows I recommend you do not perform the same
the 昀椀bers to recover too much, which can workout more than six times in a row because
reduce the amount of hypertrophy obtainable your body will have adapted to the program by
from a given workout. If your rest intervals are then and results will diminish. You may return
too short, sometimes your nervous system to a workout after you introduce a di昀昀erent
may not have recuperated in time for you to one to keep your body confused and always in
begin your next set. If you are training with a a state of adaptation. I have included a sample
partner, you should start each set immediately workout for you to target the body parts of
upon completion of your partner’s sets. each area we cover. Once you have completed
this workout, you can make it a new workout by
Please note: depending on your level of changing the rep ranges and the order of the
experience with weight training, your work exercises. You should be constantly assessing
capacity may not be able to handle short rest your physique for strengths and weaknesses.
intervals, especially at 昀椀rst. If you keep striving Fine-tune the program to place emphasis on
to meet the time limits of these rest intervals, your visible de昀椀ciencies.
your body will eventually adapt. Just keep at it
and your work capacity will improve. In the event you go to your local gym and each
machine or piece of equipment you had hoped
to use is busy when you come to that point in
your workout, you can just change the order of
Time to complete a workout:
the listed exercises. This will enable you to be
My workouts never exceed one hour. When a 昀氀exible when needed and it will help keep your
workout exceeds an hour, your ability to create body from adapting to the program.
intensity during your sets becomes greatly
diminished.
Speed of reps:
If you are able to train with a partner and
perform your sets alternately with each other, I do not intentionally count rep speed, but my
your workouts will often take only 45 minutes. clients generally execute reps that take one
to three seconds. I have my clients execute
their reps as fast as possible with a goal of
maintaining tension on the muscle throughout
the repetition. This does not translate to you
having permission to throw weights around

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recklessly. I have found that reps performed can reduce injuries. Repetitive motion, which
at the aforementioned speed allow you to is what weight training is, can cause micro
place the greatest amount of weight and trauma that can lead to injuries. Speci昀椀cally,
tension on the muscles, which leads to greater muscles can bind together because adhesions
hypertrophy. develop between 昀椀bers and at points where
muscles intersect. When adhesions develop,
There are occasions where I use dead stops, they reduce the amount of pump one can
AKA paused presses, and slow concentric attain as well as hinder performance because
movements, but they are advanced concepts they do not allow opposing muscles to 昀椀re
and will be discussed in later publications. independently. Periodically stretching between
sets can reduce the frequency of injuries and
the resulting development of adhesions.
Structural Balance:
In the event your injuries become too severe
When you design your workout, you should or debilitating, I have found that the best
be mindful of de昀椀ciencies in the development treatment is myofascial release therapy. Its
of your muscles. You should always strive to fundamentals can be researched extensively
develop each body part to its fullest so that you via the Internet.
are never overly dominant in one particular
area. I will explore this further in later chapters
by addressing some of the more commonly Training Splits:
de昀椀cient body parts.
I train body parts in the following sequence
over the course of a week. This requires you
Weight Belts: train 昀椀ve days a week:
I am a proponent of using a weight belt on • Chest & Biceps or Chest &Abs

virtually all exercises, with the exception of • Quads
abdominal exercises. Wearing a belt is a great • Back & Triceps
way to train yourself to keep your abdominal • Shoulders & Abs or Shoulders & Biceps
wall tight. Weight belts relieve unnecessary • Hamstrings
pressure from being placed on your lower
back. Their usage can ensure greater weight You can take two days o昀昀 as you see 昀椀t during
poundage can be used on your exercises, the week.
which translates to greater recruitment of
昀椀bers, which translates to greater hypertrophy. Another set of options would include training
six days a week:
Regarding brands of weight belts, I prefer
old-style, solid cowhide leather weight belts. • Chest& Abs
These are the kinds that do not have lower • Quads & Calves
back padding. Be mindful that the weight • Back & Rear Shoulders
belts you can buy at sporting goods stores are • Shoulders & Abs
often made from pig leather, which is cheaper • Hamstrings & Calves
but does not hold up over time. • Arms
You can take your o昀昀 day as needed.

Stretching and Injuries:
You can choose training splits however you like,
I have found it productive to stretch the trained but please note the following principles when
muscles periodically between sets because it deciding how to design your own program:

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Triceps muscles get a slight workout when one

conducts a chest workout. Biceps muscles get
a slight workout when one conducts a back
workout. Shoulder muscles are trained when
one conducts a chest workout.
For these reasons, if possible, one should

be mindful not to pair or conduct training
sessions for these body parts back to back.
For example, if you have done a chest workout,
wait before training your triceps or shoulders.
Otherwise, you would impair the valuable rest
needed for these 昀椀bers to recover.
Angles:
When you perform exercises, please keep in
mind the importance of angles. As you follow
along, you will understand what I mean. The
angle at which you place your hands or feet
on a given exercise, particularly in pressing
movements, will play a direct role in how well
you recruit the targeted 昀椀bers. In almost all
pressing movements, you should have your
hands or feet just shy of 90 degrees when
your arm or leg is in the bent position. We use
this concept later to demonstrate the proper
execution of exercises.
Selection of Exercises:
When I design a workout for a client, I assess
their structural de昀椀ciencies. My goal is to
ensure complete development of each muscle
group. I work a muscle group by training it at all
angles so no portion of the muscle is neglected.
For example, I would never have a client do 昀氀at
dumbbell bench presses, 昀氀at machine bench
presses, and 昀氀at barbell bench in the same
workout. Let us explore the various ways you
can ensure maximal development for your
body.

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CHEST
The chest is a crucial region for men. Having to put greater emphasis on the upper
full, thick Pecs is a must if you are going to pectoral muscles.
take your shirt o昀昀 at the beach or pool. Using
the tips presented in this book can facilitate • The inner edges of the dumbbells
pectoral growth. They will ensure maximal should be in line with your outer
recruitment and development of your pectoral pecs, where the pectoral muscles and
muscles. shoulders tie in, during the press.
When I train a client, I make it a point to • Shoulder blades must be pinched

ensure maximal development of the pectoral together throughout the exercise.
muscles by training each region of the pectoral
muscles – upper, middle, and lower. The • Ensure the middle of your back is
primary mistake I see people make when slightly arched, allowing your shoulder
doing chest movements is that they fail to keep blades to drive into the bench, but
their shoulder blades pinched together. By make sure your lower back remains on
keeping shoulders blades together during the the bench/padding.
movement, tension is forced onto the pectoral
muscles. Trainees must also be cognizant not • The top range of motion is just shy of
to lock out their arms at the top range of the locking the arms. This keeps tension
movement, because this allows the trained on the pec 昀椀bers.
muscles to rest. It also will cause you to unlock
• The bottom range of motion is about
your shoulder blades.
two or three inches above the chest.
Lowering the bar further recruits the
In almost all people, the upper chest region is
shoulder muscles and takes tension o昀昀
the most important portion of the chest to work
the pectoral muscles, thereby reducing
on because it is usually the least developed.
hypertrophy by giving the pectoral
For this reason, I almost always start with an
muscles a rest.
upper pectoral exercise.
• When performing the exercise, your
arms should not bend beyond a
Incline Dumbbell Bench Press – 90-degree angle. This will ensure
Upper Pecs maximal tension is placed onto the
pectoral muscles. If you extend beyond
• The incline of the bench will be 90 degrees, tension gets redistributed
higher than usual, approximately 55 to the shoulder muscles and taken o昀昀
degrees high. The bench is elevated of the pectorals. To ensure your hands

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are placed in the right place, the width placed onto the pectoral muscles. To
of your grip should be the width your accomplish this, the width of your grip
hands would naturally go if you put should be the width your hands would
them in the air when you are lying naturally go if you put them in the air
down. when you are lying down.
• Throughout the movement, your • Elbows should be about one to two

elbows should be about two or three inches lower than the shoulders while
inches below your shoulders. If you performing repetitions. This ensures
keep your elbows in line with your tension remains on the pectoral
shoulders, you will be recruiting your muscles throughout the exercise, not
shoulders and not your pecs. on the shoulders.
Watch the following video for a demonstration: Watch the following video for a demonstration:
http://bit.ly/2wq96Ld http://bit.ly/2fcW2W7
Decline Barbell Bench Press – Startrac Flat Bench Press

Entire Chest with emphasis on Machine – Outer and Inner
lower pecs Chest
This is one of the most important compound • Pinch your shoulder blades.
chest movements because it trains the entire
pectoral muscle. • Handles should be at nipple height.
• Pinch your shoulder blades together. • Keep elbows lower than shoulders by
about two inches during the exercise.
• Drive straight up from the nipples.
• Drive your toes into ground, which
• Ensure the middle portion of your helps drive your torso into the padding
back is slightly arched, allowing your of machine.
shoulder blades to drive into the bench
while keeping your glutes on the pad. • The bottom end of the range of motion
is about two inches above the chest.
• The top range of motion is just shy of
locked arms so as to keep tension on » Going all the way down places
the 昀椀bers. tension on the shoulder muscles,
thereby allowing the pectorals
• The bottom range of motion is about a break from tension, which
two or three inches above the chest. reduces hypertrophy.
Lowering the bar further recruits
shoulder muscles and takes tension o昀昀 • The top of the range of motion is
the pectoral muscles, thereby reducing just shy of locked arms so as to keep
hypertrophy by giving the pectoral tension on the pectoral 昀椀bers.
muscles a rest.
• When performing reps, the arm should
• If you are standing over a person be just shy of a 90-degree angle when
performing this exercise, where a the arm is bent.
spotter would stand, make sure their
arm is just inside of a 90-degree angle. • These principles can be used on all
This will ensure maximal tension is 昀氀at bench press machines. They can

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also be used on all 昀氀at bench press pectoral exercises. To do this properly, you
movements. would vary the angles of the two upper pectoral
movements. This will ensure a variety of 昀椀bers
Watch the following video for a demonstration: are still targeted.
http://bit.ly/2wD9q9w
Chest Workout
Flies – Upper, Inner Pectoral A. Incline Dumbbell Bench Press 4 X 8-10

B. Decline Barbell Bench Press 4 X 8-10
Muscles C. Flat Bench Press Machine 4 X 8-10
D. Low Incline Flies 4 X 8-10
I prescribe this exercise in a way that is
completely di昀昀erent from most others.
Traditional 昀氀ies are performed with the palms
facing each other. I perform them with thumbs
facing each other.
• Do these on a low incline, 20 degrees

of height.
• Position yourself so the tops of your

shoulder blades hang just o昀昀 of the top
of the bench.
• This will place your shoulder blades into

a locked, pinched position, facilitating
the recruitment of the upper, inner
pectoral muscles.
• At the top range your thumbs will

be about four inches apart. This
maintains tension on the pectorals.
The movement should end over your
hairline.
• The bottom portion of the movement

will be in line with your ears.
• Your arms should be bent no more

than 10-15 degrees, but never locked
straight at 180 degrees.
Watch the following video for a demonstration:

http://bit.ly/2wbxS2a
A point to remember is that it can be ine昀昀ective

to train the same region of a muscle with two
virtually identical movements unless the area
is grossly underdeveloped. For example, you
should never do a 昀氀at barbell bench press in
the same workout as a 昀氀at dumbbell bench
press. You can, however, do two upper

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QUADRICEPS
My approach to legs is di昀昀erent from Watch the following video for a demonstration:
many people’s in that I do quadriceps and http://bit.ly/2v3MD71
hamstrings on separate days. Both sides of
the legs require intensity and a high volume of
sets to ensure hypertrophy. If your quads are Free Motion Back Squats – All
trained properly, you will not have the energy
to train your hamstrings e昀昀ectively in the same Quadriceps Muscles with some
workout. Let’s review some basic leg principles glute recruitment
to ensure maximal leg development.
The Free Motion Squat Machine allows people
to duplicate the squat but maintain stricter
form with greater ease. If your gym has a
Leg Extensions – Vastus Medialis
Hammer Strength Squat Machine, these
I always begin with leg extensions to warm principles will apply.
up the quadriceps. Leg extensions are not
mass builders. Although used as a warm-up • Place your back against the back pad.
exercise, they can also be used as a 昀椀nishing
• Feet should be shoulder-width apart or
exercise to sculpt the muscles by enhancing
slightly wider.
the separation of the quadriceps muscles.
• Your foot placement is crucial to
• Toes should be pointed upwards,
success on this movement. From a
towards your knees aka dorsi昀氀exed
side view, when you are in the bottom
(shins 昀氀exed) throughout the
position, your legs should be just less
movement.
than a 90-degree angle. If you are at
an angle greater than 90 degrees, the
• Toes should be angled slightly outward.
tension will transfer to the glutes.
• To enhance quadriceps activation, set
• Toes should be pointed out slightly.
the seat back so you can lean your
body backwards during movement.
• The chest should be upright.
• Throughout the movement, retract
• Push your lower back into the back pad
your shoulders and keep your chest
throughout the movement.
elevated.
• Break/bend at the hips – if you feel pain
in your knees as you lower, there is a

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10
good chance you are breaking at the • Drop straight down and towards the
knees instead of the hips. machine. Your knees will travel towards
the pad about 1-2 inches as you
• Push your abdominal wall into your descend. You will initially bend down
weight belt as you drive upward. This at the knees, but immediately transfer
relieves the hip 昀氀exors of tension so the weight to your hips and continue to
you can drop into position more easily. lower the weight.
• Push through your heels as you begin • Do not allow the glutes to shoot back –
the ascent. this will strain the lower back and take
tension o昀昀 the quads.
http://bit.ly/2uovd3d • Push through your heels as you begin
the ascent.
Free Motion Front Squats – All • If you feel pain in your knees on the
way down, there is a good chance you
Quadriceps Muscles – emphasis have not transferred the tension onto
on quads your hips.
The Free Motion Squat Machine allows people • Push your abdominal wall into your
to create a machine version of the front squat belt. This allows the hip 昀氀exors to
but maintain stricter form with greater ease. release so you can maintain a smooth
If your gym has a Hammer Strength Squat rep movement going up and down in
Machine, these principles will apply. the squat.
• Face the back pad. Watch the following video for a demonstration:
http://bit.ly/2fdeq0S
• Feet should be shoulder-width apart or
slightly wider.
• Do not place the weight plates all the Leg Press – All Quadriceps with
way against the machine. You need to additional emphasis on the
pull them out a few inches on each side Vastus Medialis
so they do not strike your legs when
you lower the weight. • From a side view, the back pad should
almost be parallel to the footpad. Many
• Toes should be pointed slightly people recline the back pad of the leg
outward. press too far. Reclining too far reduces
the recruitment of the quadriceps.
• The top 30% of your foot should
extend beyond the footpad. If you are • When seated, stick your chest up,
shorter, your feet can go on the metallic retract your shoulders, and anchor your
portions. Taller people will have their lower back into the bottom portion of
feet wider than the metallic portions the seat.
because their feet are placed wider.
• If possible, place a two- or three-inch-
• The edge of the padding should cover thick pad behind your upper back. This
your trapezius muscles. allows you to keep your chest up and
facilitates a full range of motion.
• Your chest should be upright. Do not
slouch into the machine. • Place your feet at least shoulder-width

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11
apart on the footpad. position of the squat, your legs are just
inside of a 90-degree angle.
• Toes should be pointed slightly
outward. • If you do not have a pad, lift your
body upwards so that the ends of the
• Pull down on either the handles or the shoulder pads are on your traps.
seat pad when you push the foot pad
upwards. • Drive your lower back into the back
pad. When you lift upwards, the
• The top range of motion should be just tension should be placed on the back
shy of lockout. pad via your lower back, not your traps.
This ensures your tension is kept on
• Preferably wear a weight belt. Blow into the quadriceps.
the belt, 昀氀exing your abdominal muscles
with each concentric repetition. • Top position – do not lock your legs.
• The bottom range of motion should • Bottom position – aim to make your
be when the vastus medialis muscles calves meet your hamstrings.
contact your pectoral muscles, just
above your armpits. Watch the following video for a demonstration:
http://bit.ly/2v3u2Ib
• When bent, from a side view, your legs
should form an angle just less than 90
degrees.
Beginner/Intermediate:
Quad Workout
http://bit.ly/2wpUETd
A. Leg Extension 4 X 12-15
B. Free Motion Front Squats 4 X 10-12
Hack Squats C. Leg Press 4 X 10-12
D. Hack Squats 4 X 10-12
I have modi昀椀ed the way my clients do hack
squats by placing a pad behind their upper
back when they perform the exercise. This lifts
the chest o昀昀 the back pad, which allows you
Advanced:
to break at the hips easier, which allows for an
A. Leg Extension 4 X 12-15
easier recruitment of the quadriceps.
B1. Free Motion Front Squats 4 X 8-10
B2. Free Motion Back Squats 4 X 8-10
• Place a pad behind shoulder blades.
C. Leg Press 4 X 10-12
D. Hack Squats 4 X 10-12
• If you do not have a pad, elevate your
torso so that your traps are supported
For purposes of clari昀椀cation, you will superset
by the edge of the machine’s pad (Your
exercises B1 and B2, and there will be no rest
upper back will not make contact with
between them. A superset is when you do
the back padding of the machine.).
a set for an exercise and immediately begin
• Keep your shoulder blades retracted another set doing a di昀昀erent exercise.
and arch your chest upwards.
• Place feet on the pad so that from a

side view, when you are in the bottom

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12
HAMSTRINGS
The hamstrings are the biceps of the upper • To reduce the bend of your torso due
legs. They are often neglected because they to the machine’s design, I recommend
cannot be seen easily in the mirror. Hamstrings tucking your elbows under your upper
can make or break a bodybuilder’s success in torso and resting them on the pad.
competition because hamstring development This will help you keep your torso erect
is a sign of complete development and attention during the movement.
to detail. Even if you do not compete, having
non-existent hamstrings is a great way to ruin • You should maintain dorsi-昀氀exion
the aesthetics of your legs. of your toes during the movement.
This means you must keep your toes
pointed up, towards your knees,
Lying Leg Curls – Upper because it enhances recruitment of
昀椀bers.
Hamstrings
• Your feet should be parallel.
A problem a昀昀ecting hamstring development is
that the vast majority of leg curl machines are • The top of your kneecaps should be
poorly designed. Most leg curl machines have just below the edge of the pad.
a hump in the middle of the machine. People
will often follow the design of the machine • The leg pad should be right at your
to perform the exercise. Unfortunately, the Achilles tendon.
hump in the machine results in poor execution
and limits the recruitment of 昀椀bers. Let’s • While executing the movement, you
review some basic fundamentals of hamstring must 昀氀ex your glutes and tighten your
execution to ensure you get maximal abdominal muscles. These two tips
development when training. will vastly increase the recruitment of
your hamstrings. Conversely, these
• When you watch someone perform tips will also result in a substantial
this exercise from a side view, his reduction of the poundage you can
or her upper body should be as you use. Be patient, as this strength
erect as possible. This goes against will return with continued proper form.
conventional wisdom as most all
machines have a slight bend in I have included two videos for this exercise.
the middle of the machine. When One involves a machine that has a minimal
a person bends forward, as the hump. The other video shows how I correct
machine’s design suggests, it reduces the hump in the machine to make it more
recruitment of the hamstrings. e昀昀ective by placing a box on the machine.

lOMoARcPSD|39681006
13
Watch the following videos for a demonstration: Kneeling Single Lying Leg Curls
– Upper Hamstring
Lying Leg Curl Machine with Hump:
http://bit.ly/2v3kbCq • The non-working leg should be placed
on the ground as though you were in
Lying Leg Curl Machine with no Hump: the lunge type of position.
http://bit.ly/2v78sCK
• Toes should be in a dorsi昀氀exion
position.
Seated Leg Curls – Lower
• Flex your glutes and abdominals as
Hamstring you curl upward. Do not allow your
torso to lean forward as you curl
• Keep your chest upright. upwards. Keep your torso upright.
• Keep your shoulders retracted. • Place your forearms under your torso
to keep you propped in an erect
• Your kneecaps should be just below
manner.
the hinge on the machine that allows
the leg pad to bend. Placing your • Lower the working leg just shy of
knees just below the hinge allows for lockout.
recruitment of the 昀椀bers at the lower
insertion point of the hamstrings. • Be cognizant of the slight angle and
opening created around the hip
• Feet should be parallel. region of the working leg (refer to
video). This needs to be maintained
• Toes should be in dorsi昀氀exion position,
which means your shins will be 昀氀exed.
The reason we do not point our toes
downward AKA plantar 昀氀exion is
http://bit.ly/2vxzUfT
because it places emphasis on the
calf muscles, diminishing hamstring
recruitment).
Stiff-Legged Deadlifts in
• Pull the upper leg pad onto your thighs Hack Squat Machine – Glute/
as tight as possible so you have no
Hamstring Tie-In
play between your legs and the pad.
• Face the machine.
• With each repetition, hold the
contraction at the bottom range of • Place your feet so that your toes are
the movement for one second before on the ground and your heels are on
releasing upward. This will enhance the pad.
the recruitment of the 昀椀bers.
• Place your feet shoulder-width apart.
• Raise the pad just short of lockout.
• Make sure your toes are pointed
Watch the following video for a demonstration: forward and feet are parallel.
http://bit.ly/2vudVWF
• Rest your traps under the shoulder
padding.
• Place your hands on the bottom

lOMoARcPSD|39681006
14
portion of the back pad and hold with

a palm upward grip aka supinated.
• Stand up and lift the padding.
• Keep your legs just shy of locked out.
• As you lower, keep your legs almost

locked.
• Lower until you start losing the arch in

your lower back.
• Drive up through the heels and

pull upwards through the upper
hamstrings/glutes.
• Rise until being just shy of locking out.

This will keep tension on the glutes

http://bit.ly/2hsfQ8B
Hamstrings Workout
A. Lying Leg Curls 4 X 8-10

B. Seated Leg Curls 4 X 8-10
C. Lying Single Leg Curls 4X 8-10
D. Sti昀昀 Legged Deadlifts in Hack Squat
Machine 4 X 12,10,8,8

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15
CALVES
Calves are the 昀椀nishing touches on balanced, exercises by merely changing the positioning
complete legs. Given that calf muscles are of your feet. Simply point your toes inward,
designed to help us walk around, they are parallel or outward. Keep your toes positioned
designed to tolerate a greater workload. I 昀椀nd in these angles throughout your workout so as
that people often do not train these muscles to ensure maximal fatigue to the trained 昀椀bers.
enough or with proper technique. These
muscles can be trained up to three times a Watch the following video for a demonstration:
week, depending on how much development http://bit.ly/2fcBFIz
they need.
Seated Calf Raises

Standing Calf Raises
• Bend your upper torso forward, leaning
• Feet should be parallel. over your knees. This ensures weight is
more greatly distributed onto the calf
• Chest should be upright. muscles. Your upper torso will touch
the hand rests of the machine.
• Shoulders should be retracted to
support the upper back. • Feet should feel as though they are
about to fall o昀昀 platform. This ensures
• Put a slight bend in knees. a greater range of motion, particularly
at the top range of motion.
• Feet should feel as though they are
about to fall o昀昀 the platform during • When leaning forward, make sure the
repetitions. This ensures a greater pad of the machine is directly on top of
range of motion, particularly at the top your vastus medialis. If you lean too far
range of motion. forward, the pad will be resting higher
on your thigh, causing tension to be
• Lower your range of motion until you no
reduced on the calves.
longer feel a stretch in the calf muscles.
• When you get to the top, get as high on
your toes as possible.
http://bit.ly/2wbVhAr
Although I suggested your feet should be
parallel for this set of instructions, be mindful
you can turn this exercise into three di昀昀erent

lOMoARcPSD|39681006
16
Donkey Calf Raises

• Place a pad on your lower back.
• Straighten your legs until they are just

shy of lockout.
• Place your feet on the platform below

until your feet feel like they are about
to slide o昀昀 of platform.
• Raise the toes until you are on your

tippy toes. Squeeze and 昀氀ex for
one second at top portion of the
movement.
• Lower with a slight bend in your knees

until you feel a stretch.

http://bit.ly/2vuJlw1
Calf Workout
A. Standing Calf Raises 4 X 15-25

B. Seated Calf Raises 4 X 15-25
C. Donkey Calf Raises 4 X 15-25

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17
SHOULDERS
Shoulders have an important role in creating from machine. This allows my hands to
the visual impact of an aesthetic physique. lower in a more e昀昀ective manner than
The only way to ensure complete development facing the machine.
of the shoulders is to train the muscles in such
a manner that all heads – anterior, lateral and • Keep arms in a slight bend, no more
posterior – are equally developed. than 10 degrees, but do not lock them
straight.
Lateral Raises Machine – Lateral • Pinch your shoulder blades together.

Deltoids • Ensure that your elbows are kept
pointed towards the ceiling throughout
The lateral raise is the backbone exercise to the movement. This is the most
creating a full, capped look to your shoulders. important component of the movement
I usually start shoulder workouts with lateral because people often point the elbows
raises. I like them as a starting exercise because backwards as they raise their arms,
lighter weight loads are used to perform the which takes tension o昀昀 the lateral
exercise. The lighter loads serve as a great deltoids.
way to progressively warm up the joints and
muscles for the heavier movements that are • Top position – Raise your arms until
used later in the workout. your biceps are almost parallel to the
ground. Do not try to go higher than
I perform these exercises much di昀昀erently this as you will put undue strain to your
than the conventional method, which is with joints because they are not designed to
palms facing each other. I perform lateral go higher.
raises with my thumbs pointed towards my
body. The pinkies are closest to the sky at • Bottom position – Your thumbs should
the top of the range of motion. This ensures land just behind your hips.
maximal recruitment of the lateral heads of
the deltoids by working the muscles from each Watch the following video for a demonstration:
of the muscles’ insertion points. http://bit.ly/2wbFPo3
Although this video depicts a machine, the

same principles apply to doing this exercise
with free weights.
• Start position – Seated facing away

lOMoARcPSD|39681006
18
Front Raises with Dumbbell – angle just shy of 90 degrees when at

Anterior Deltoids the top of the range of motion.
• Start position – Place your lower back • Pull directly upwards.

against an incline bench. This allows
• At the top range of motion, your elbows
you to brace yourself during the
will not come up higher than your
movement.
shoulders.
• Lean forward about 10 degrees during
• Bottom range – just shy of locking the
movement.
arms. Locked arms will remove tension
• Place hands under the plates of a from the 昀椀bers.
dumbbell.
• Lift upwards aiming to go as high as http://bit.ly/2fcD564
your hairline.
• Do not lower below your nipples. Shoulder Presses – Anterior and

• While lifting upwards with your anterior
Lateral Deltoids
deltoids, pull your trapezius muscles
I utilize a pressing movement in each shoulder
downward. If you do not pull the
workout. I prefer doing pressing movements
trapezius muscles downwards, they
second, third, or fourth in a workout so the joint
will overtake the movement, which will
is adequately warmed up. This helps reduce
diminish anterior deltoid development.
and prevent injuries with pressing movements,
which require heavier weight loads. There
• Flex your abs and glutes during this
are various ways to do a shoulder press. For
exercise. This will ensure upper torso
this workout, I utilize an incline bench press
support and help keep tension on the
machine.
anterior deltoids.
• Make sure your elbows stay under the • Bottom position – Handles will be in
plates of the dumbbells. When the line with eye level. Common knowledge
weight is too heavy, people will allow demands you lower the weight all
their elbows to 昀氀are outward. the way down, but this places undue
pressure on your joint capsules. When
Watch the following video for a demonstration: you lower the weight below your eyes,
you will notice your shoulder capsule
http://bit.ly/2vn8jOd
opens and you might experience a
slight pop. This can lead to injury;
therefore, only lower to eye level.
Dumbbell Upright Rows – Lateral
Deltoids, Upper Trapezius • Top position – Just shy of locking out.
• When you row upwards, you will pull • Hand placement – Shoulder-width.
until your biceps are parallel to the Your arms should bend into an angle
ground. slightly less than a 90-degree angle at
the bottom portion of the movement.
• Your hands will be shoulder-width
apart. The inner plates of the dumbbells • As you press, make sure your elbows
should be in line with your deltoids as are slightly forward. This will keep
you pull upwards. This will create an maximal tension on your deltoids.

lOMoARcPSD|39681006
19
Watch the following video for a demonstration: lessening of tension on the 昀椀bers
http://bit.ly/2wbiGST during the movement.
• Your lower back should slide back

Posterior Deltoids slightly while seated facing the
machine. This ensures your upper
This is the smallest group of shoulder muscles. body is arched upwards, pointing your
They are often neglected. These muscles are chest upwards. Keeping this angle
crucial in helping maintain symmetry as well also allows for the lower trapezius
as reducing injuries. People with slouched muscles to be included (See next
posture often lack posterior development, section for additional information on
which contributes to their poor posture. lower trapezius.)
I generally perform posterior deltoid work at Watch the following video for a demonstration:
the end of shoulder workouts or at the end http://bit.ly/2u8JN3C
of a back workout. If the client has extremely
underdeveloped posterior shoulders, I will
prescribe a posterior deltoid exercise on Trapezius
back and shoulder days. I will continue the
extra work until the muscle has caught up The trapezius muscles cover a large area of the
in development to the rest of the shoulder upper back. The upper trapezius muscles cover
muscles. the upper back. The muscles extend all the way
down between your shoulder blades, which
are the lower trapezius muscles. The upper
Rear Shoulder/Pec Deck trapezius muscles often receive much indirect
work via back exercises. Consequently, the
Machine
upper trapezius muscles get overdeveloped.
I like to target these muscles on the The lower trapezius muscles get neglected,
conventional pec deck/rear shoulder machine. which causes a muscular imbalance.
I do these di昀昀erently by not utilizing the
handles designated for use. I have found it Neglecting these muscles can lead to further
more e昀昀ective to place my hands above the injury up to and including impingement
handles, on the machine, at about eye level or syndrome. Thus, when I train trapezius muscles,
slightly higher. I then reverse my grip, which I strive to put emphasis on the middle and
causes my knuckles to face each other during lower trapezius region. This ensures complete
the movement. This position places added development of the trapezius muscles, which
emphasis on the posterior deltoids and lower serves aesthetic and functional purposes. The
trapezius muscles. manner in which I prescribe shrugs will target
the middle and lower trapezius muscles.
• Start position – Utilizing the
aforementioned hand placement,
begin when tension is felt. Shrug Machine – Trapezius
• End position – Your upper arms will Although a machine is used in this video, you
be at about a 180-degree angle with can use dumbbells to accomplish the same
your upper torso. Going beyond that e昀昀ect by leaning your upper body forward
is beyond the range of motion the joint about 10 degrees. This redirects the tension
is designed for. lower on the traps.
• There should be no point of rest or • Start position – Dumbbells in each

lOMoARcPSD|39681006
20
hand, palms facing each other and

against your hips.
• Tilt your upper body 10 degrees

forward.
• Visualize pulling through your elbows

upward instead of through the upper
traps.
• Pull up as high as possible and hold for

one second.
• Squeeze your lower trap muscles as

you pull.
• Lower back to your hips ensuring

you maintain tension throughout the
movement.

http://bit.ly/2v1OGdx
Shoulder Workout
A. Machine Lateral Raises 4 X 8-10

B. Dumbbell Front Raises 4 X 8-10
C. Dumbbell Upright Rows 4 X 8-10
D. Machine Shoulder Press 4 X 8-10
E. Pec Deck-Rear Shoulders 4 x 8-10
F. Dumbbell Shrugs 4 X 8-10

lOMoARcPSD|39681006
21
BACK
In bodybuilding, it is often said that contests • Hands will be shoulder-width or an inch

are won from the back. Fully developed back wider.
muscles are hard to achieve. The techniques
I will explain will help you successfully recruit • Ensure that your hands do not
more of your back muscles so you can achieve completely grip the bar. The main grip
maximal development. comes from the pointer and middle
昀椀ngers. The remaining 昀椀ngers will
A point to consider is the size of the back. maintain a grip, but not as tight. This
Consequently, I generally do four to 昀椀ve allows your wrists to create a slight
exercises in each back workout. I target angle during the movement. This angle
each region of the back to ensure complete will ensure your wrists do not incur
development. The back consists of the unneeded stress during the movement.
following muscles: teres major, teres minor,
latissimus dorsi (lats), and the rhomboid major. • Palms will face you.
In layman’s terms, I will refer to these as middle
back, upper back, and lower back. When I • Pull down, aiming to take the bar to the
design a back workout, I prescribe exercises upper chest.
that target each region of the back.
• As you pull, thrust your chest upwards,
which causes your back to arch with
each repetition. This ensures tension
Mid-Back is placed onto the lats and the muscles
around and below the shoulder blades.
I like starting back workouts by targeting the
mid-back region. I have found this region to be • Be mindful not to pull with your biceps.
grossly neglected and it is an area that serves Many people fail to develop their
as a perfect warm-up to the rest of the back. It backs because they allow the biceps to
serves as an excellent warm-up because these dominate the movement.
muscles are developed by exercises that are
not heavy compound movements. • At the top range of motion, your hands
will be just shy of locked out. Keep this
range of motion throughout and you
Supinated Lat Pull downs will feel these muscles 昀椀ring like never
before.
• Start position – Sit all the way forward
in the machine. Watch the following video for a demonstration:
http://bit.ly/2wqqIqi

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22
Seated Cable Row – Entire Lats, Wide Grip Hammer Strength

Lower Back and Christmas Tree Row Machine – Upper Outer Lats
Region
• Sit on the machine.
This is an excellent exercise to hit all of the
muscles of the back. It is especially bene昀椀cial • Ensure the top of the pad is about 4-5
for developing the lower lat region of the inches below your collar bones.
body, also known as the “Christmas Tree.”
• Grab the widest grip on the machine.
Most people perform this exercise using the
predesigned triangular bar. I also usually have
• Slide your lower body back while
clients sit on a dumbbell. Sitting on a dumbbell
leaning against the pad. This allows
allows for the weight to be concentrated on
you to arch your upper back with each
the Christmas Tree region.
rep, thrusting your chest upward.
• Start point – Sit on a dumbbell, 30 lbs- • Arching the back with each repetition
50 lbs in weight. Ensure your legs have ensures tension is kept on the back
a slight bend. Reach down and grab muscles.
the handles of the bar.
• Lower just below lockout.
• Pull towards the area just below your rib
cage and just above your belly button. • Do not pull with your biceps. Ensure
You must arch your upper back at the you pull through your elbows.
top of the movement. This ensures
tension is placed completely on the Watch the following video for a demonstration:
lats. This also helps prevent you from http://bit.ly/2hsM昀昀e
pulling exclusively with your biceps.
• Throughout the movement, you must

maintain a forward lean of about 10 Bent Over Barbell Row – Entire
degrees. Many people lean backwards Lat
when they perform this exercise and
this restricts the recruitment of the lats. I always incorporate a rowing movement into
a workout because it recruits the entire lat,
• Lower the weight just shy of locking ensuring complete back development. In this
your arms. video, I present a variation on this exercise
that can alleviate any strain to the lower back.
• Make sure you pull through your elbows I have modi昀椀ed it by lying face down on a
and not through your biceps. slightly inclined bench. If you elect to not lie
down on a bench, use these same principles
Watch the following video for a demonstration: while bending over at the same angle depicted
http://bit.ly/2wbEgGG in this video:
• Lie face down.

Upper/Outer Lats
• Place hands palm down aka pronated,
If this region is not developed, you will not be shoulder-width apart.
able to create the visual V taper that completes
• During each row, ensure you retract
the aesthetics of a complete back. I use the
your shoulder blades as you pull the
wide grip of the lat pull down machine to
bar towards you. While rowing, pop
accomplish this.
your chest upwards about one inch

lOMoARcPSD|39681006
23
at the top of the movement. This will

exaggerate the arch in your back, which
will magnify the recruitment of the lat
muscles.
• Pull the bar to the bottom of the ribs

with each repetition.
• At the bottom of the movement, stretch

the lats just shy of a lockout position.

http://bit.ly/2vuD8A1
Back Workout
A. Supinated Grip Lat Pulldowns 4 X 8-10

B. Seated Cable Rows on Dumbbell 4 X
8-10
C. Wide Grip Hammer Strength Row
Machine 4 X 8-10
D. Barbell Rows 4 X 8-10

lOMoARcPSD|39681006
24
BICEPS
Nothing exudes strength like a full, developed Although this video demonstrates a machine,
set of arms. Developed arms can make or the same principles apply when using doing
break your favorite shirt. The last thing any free-weight preacher curls.
of us want is to put on a shirt and have the
sleeves 昀氀ap around like a 昀氀ag waving from a • This exercise can be done with a wide
昀氀agpole on a windy day. It may surprise you to or narrow grip.
hear this, but you can make dramatic gains to
your arms if you execute form properly. • Keep the wrists cocked back slightly
during the movement. This ensures
Biceps have three components: the short head, maximal tension on the biceps.
the long head, and the brachialis. I generally
make it a point to attack each area during a • Lower the bar until being just short of
workout. These muscles receive indirect lockout.
work when you conduct your back workouts;
therefore, I usually only do three exercises for • Drive elbows into the pad throughout
the biceps. This is also why I do not pair biceps the movement. Do not let them come
with back work. o昀昀 the pad when you curl upward. If
this happens, you are not positioned
properly on the bench.
Hammer Strength Preacher
• Make sure you are not rocking the
Curls – Short Head, Brachialis weight upwards with your shoulders
each repetition.
The key to this exercise is ensuring you keep
your shoulders from doing the lifting. To do Watch the following video for a demonstration:
this, you have to ensure that your upper arms
http://bit.ly/2vn4aJZ
are glued into the pad. The leverage of the curl
must come from your elbows. This means your
elbows have to drive into the pad throughout
the movement. Incline Curls – Long Head
As we have discussed earlier, our goal when Incline curls are a great way to restrict the
training is to maintain tension on the 昀椀bers. movement of the upper arms so as to ensure
Therefore, when you curl upwards, you should the shoulders do not come into play during the
only curl to the point where tension stops exercise.
being placed on the biceps. Coming higher • Sit on an incline bench.
than that will remove tension from the biceps.
• You will need to pinch your shoulder

lOMoARcPSD|39681006
25
blades together and arch your chest backwards. Imagine you are breaking
upwards. a walnut with your arms.
• If you have di昀케culty arching your chest • Pay attention that you do not shrug
upward, place a dumbbell on the your traps when you pull upwards. This
ground in front of you. Use a dumbbell will reduce the tension placed on the
greater than 40 pounds and place your biceps. Pull your traps down as you
feet on top of the dumbbells. The pull the bar up.
purpose of the dumbbells is to help
anchor you into the bench to further • Lower in the same range of motion, just
isolate your upper arms. shy of locking out at the bottom end.
• The angle of the bench is dependent Watch the following video for a demonstration:
upon your ability to lay your upper http://bit.ly/2vJPXEC
arms against the bench with your
hands pointed directly outwards to
your sides. This means that your upper
arms will be parallel to the mirror, if you
are facing a mirror.
• If you have sti昀昀 shoulders, your ability

to point your hands outward may be
inhibited. The bench will rest higher if
this is the case.
• Keep your wrists slightly cocked back.
• Lower your arms just short of lock out

in the bottom position.
• Raise the dumbbells as high as possible

while maintaining tension on the
biceps.

http://bit.ly/2u5RHGX
Standing Barbell Drag Curls,

Short Head of the Biceps
• Stand upright.
• Take a shoulder-width handgrip.
• Drag the bar upwards, keeping it

against your torso the entire time.
• Stop at the bottom of your rib cage.
• As you pull up, pull your elbows

lOMoARcPSD|39681006
26
TRICEPS
The triceps make up two-thirds of your upper • Allow your elbows to 昀氀are out, if needed.
arms. They are composed of three heads –
the lateral head, the long head and the medial Watch the following video for a demonstration:
head. As with biceps, I make it a point to train http://bit.ly/2hs51Dt
each of the heads of the triceps to ensure
complete, maximal development.
Straight Bar Lying Triceps
Extension – Long Head of Triceps
Triceps Pushdowns, Wide Grip
– Medial and Lateral Head of I consider this to be a staple exercise in triceps
Triceps workouts. I use both straight and EZ bars to
complete this exercise. I also use wide and
I always start my triceps workouts with a cable narrow grips. This video demonstrates a
pushdown exercise. Starting with pushdowns narrow grip.
is a great way to ensure the elbows are
completely warmed up. By your last pushdown • Lie on an adjustable incline bench.
set, your elbows will be much less likely to Raise the bench to a 20-degree angle.
incur an injury on the following compound This slight angle intensi昀椀es the tension
movements. on the triceps.
• Shoulder-width grip hand placement. • Using a straight bar, keep the width of
your grip shoulder-width.
• Tilt your body forward so your forehead
almost touches the cable. • You must keep your wrists canted
forward slightly. This is the most
• Push straight down. Many people essential component of the exercise
make the mistake of pushing at an because this wrist angle will ensure
angle towards their abdomen. This will maximal tension stays on the triceps.
take tension o昀昀 the triceps.
• There is a belief that the elbows must
• Many people make the mistake of stay tucked in during the exercise. I feel
bringing the bar up high enough that it is more productive to allow the elbows
their forearm contacts their biceps. to 昀氀are out and/or go in whichever
This will take tension o昀昀 the triceps and direction is most comfortable.
reduce hypertrophy. Only bring the
bar to parallel. • Raise the bar just shy of lockout

lOMoARcPSD|39681006
27
• Lower the bar to your hairline, keeping Arm Workout

tension throughout the movement.
A. Straight Bar Preacher Curls 4 X 8-10
Watch the following video for a demonstration: B. Incline Curls 4 X 8-10
http://bit.ly/2vK5pna C. Rope Pushdowns 4 X 8-10
D. Lying Triceps Extensions, Straight Bar 4
X 8-10
E. Dumbbell Hammer Curls 4 X 8-10
Dip Machine – Long and Medial
F. Bench Dips 4 X 8-10
Heads of Triceps
• Face the machine.
• Place your hands so that your knuckles

face your body and your palms face
outward.
• Press downward. Notice that the

movement is similar to a close grip
bench press.
• Do not lock your arms at the end of the

range of motion.
• Do not allow your arms to break parallel

as you raise your arms.
• Keep your chest upright.

http://bit.ly/2v6KhnT
When I arrange an arm workout, I typically

break up the order of the muscles trained. I
generally do six exercises in the following
order:
1. Biceps
2. Biceps
3. Triceps
4. Triceps
5. Biceps
6. Triceps
By breaking up the order, it allows you to give

the muscles a slight break so you can return
to giving them maximal e昀昀ort later in the
workout. This allows for a greater intensity to
be delivered to the targeted muscles.

lOMoARcPSD|39681006
28
ABS
When a person takes their shirt o昀昀, one of the bottom of your rib cage. Many
the 昀椀rst areas people look at is the abdominal people sit too low in the machine, which
region. Strong, aesthetic abdominal muscles does not allow tension to be placed on
are pivotal in having a great-looking physique. the abdominals.
Abdominal muscles are designed to help us • Grab the handles and rest your elbows
maintain a sturdy core as we live our daily on the padding of the machine. If you
lives. Although I have not found these muscles are unable to position your elbows on
to be as much in need of high reps as the calf a pad, just grab the handles.
muscles, I do 昀椀nd they need more sets and
reps than our larger muscles. • Bend forward, but aim to bring your
elbows to your knees. Many people
One mistake people make when they train aim towards their belly button. Aiming
their abdominal muscles is they have too great towards the knees will enhance your
of a range of motion. A large range of motion contraction.
allows tension to come o昀昀 of the abdominals
and be transferred to the hip 昀氀exors. The • Raise your upper body as high as you
key to training abdominal muscles is to keep can while maintaining tension on the
a tight, short range of motion that ensures abdominals.
tension is only placed on the abdominals. Rep
ranges of the abdominals should range from Watch the following video for a demonstration:
10-25 repetitions and 8-12 sets per workout. http://bit.ly/2uVPeyo
Crunch Machine – Upper Crunch Machine with Leg Lifts

Abdominal Region • Position yourself in the machine to
ensure that you are easily able to bend
The following video is a demonstration of two
forward in the machine. The top of the
separate exercises. You can make these a
lower back pad should be in line with
superset or do them independently of each
the bottom of your rib cage. Many
other.
people sit too low in the machine, which
• Position yourself in the machine to does not allow tension to be placed on
ensure that you are easily able to bend the abdominals.
forward in the machine. The top of the
lower back pad should be in line with

lOMoARcPSD|39681006
29
• Slide your glutes towards the edge of just above parallel to the ground. If you
the chair. lower the legs beyond this, it removes
tension from the abdominal muscles.
• Point your toes upwards.
• Grab the handles and rest your elbows http://bit.ly/2vqo6f6
on the padding of the machine. If you
are unable to position your elbows on
a pad, just grab the handles.
Rope Crunches – Entire
• Bend forward, but aim to bring your Abdominal Region with
elbows to your knees. Many people emphasis on Upper Abdominals
aim towards their belly button. Aiming
towards the knees will enhance your • This exercise can be done standing or
contraction. on your knees.
• Raise your upper body as high as you • Bend your legs slightly.
can while maintaining tension on the
abdominals. • Grab the ends of the rope and place
your hands in front of your forehead.
• Lift through your abdominals and be Do not let them rest against your
mindful to not pull through your hips. forehead.
• Imagine a string is pulling your • Bend forward and downwards towards

kneecaps upward and this will help you your belly button. Lower your elbows
ensure you are pulling through your until about your belly button. Do not go
abdominal muscles. lower because you will lose resistance.
Fast forward to 40-second mark: • Raise your body upwards just before
http://bit.ly/2vxLKFB you lose tension on the abdominals.
You should be able to maintain tension
on the abdominals throughout the
Roman Chair – Lower repetitions.
Abdominals Watch the following video for a demonstration:
• Lean your upper body forward about http://bit.ly/2fg7x昀氀
10 degrees and lean forward with each
repetition. Abdominal Workout
• Lift your legs using the lower A. Crunch Machine or Crunch Machine with
abdominals, being careful to avoid Leg Lifts 4 X 15-25
using your hip 昀氀exors to lift the legs. To B. Roman Chair Leg Lifts 4 X 15-25
do this, you will make sure not to pull C. Rope Crunches 4 X 15-25
up through your hips.
• Keep your shins 昀氀exed so your toes are

pointed upwards. This helps you pull
through your abs and not through your
hip 昀氀exors.
• Lower the legs until your upper legs are

lOMoARcPSD|39681006
30
ACKNOWLEDGEMENTS
A special thank you goes out to the people featured in the videos. They can
be reached for training sessions. They each are familiar with my training
principles.
• Pedro Aguilar, (619) 274-3171, Imperial Beach

» Instagram @pedro12aguilar
» Facebook – Pedro MC Aguilar
» Pedro12aguilar@gmail.com
• Alan Garcia, (619) 451-3847, Imperial Beach

» Instagram @alanmariano90
» Facebook – Alan Garcia
» Alanmariano.coaching@yahoo.com
• Eddie Bracamontes, (619) 519-4162, San Diego

» Instagram@eddiemonster_b
» Facebook – Eddie Bracamontes
» edbracamontes@yahoo.com

lOMoARcPSD|39681006
CHARLES GLASS
GODFATHER OF BODYBUILDING

Charles Glass

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lOMoARcPSD|39681006

FUNDAMENTALS OF BODYBUILDING AND PHYSIQUE SCULPTING

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The world has numerous people that are deemed

By the end of this book, you will have a greater

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Neal started as a client, but became a devout

CHARLES GLASS: GODFATHER OF BODYBUILDING

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Calves Shoulders Back Biceps

FUNDAMENTALS OF BODYBUILDING AND PHYSIQUE SCULPTING

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Weight training and its science can be Upper Body

FUNDAMENTALS OF BODYBUILDING AND PHYSIQUE SCULPTING

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body parts: Examples of pyramiding rep ranges are:

• Chest • 4 sets of x 12 reps @ 100 lbs, 10 reps@

CHARLES GLASS: GODFATHER OF BODYBUILDING

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is not as prepared for such a high load of Frequency:

FUNDAMENTALS OF BODYBUILDING AND PHYSIQUE SCULPTING

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I am a proponent of using a weight belt on • Chest & Biceps or Chest &Abs

You can take your o昀昀 day as needed.

CHARLES GLASS: GODFATHER OF BODYBUILDING

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Triceps muscles get a slight workout when one

For these reasons, if possible, one should

FUNDAMENTALS OF BODYBUILDING AND PHYSIQUE SCULPTING

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When I train a client, I make it a point to • Shoulder blades must be pinched

CHARLES GLASS: GODFATHER OF BODYBUILDING

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• Throughout the movement, your • Elbows should be about one to two

Decline Barbell Bench Press – Startrac Flat Bench Press

FUNDAMENTALS OF BODYBUILDING AND PHYSIQUE SCULPTING

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Flies – Upper, Inner Pectoral A. Incline Dumbbell Bench Press 4 X 8-10

• Do these on a low incline, 20 degrees

• Position yourself so the tops of your

• This will place your shoulder blades into

• At the top range your thumbs will

• The bottom portion of the movement

• Your arms should be bent no more

Watch the following video for a demonstration:

A point to remember is that it can be ine昀昀ective

CHARLES GLASS: GODFATHER OF BODYBUILDING

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FUNDAMENTALS OF BODYBUILDING AND PHYSIQUE SCULPTING

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CHARLES GLASS: GODFATHER OF BODYBUILDING

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• Place feet on the pad so that from a

FUNDAMENTALS OF BODYBUILDING AND PHYSIQUE SCULPTING

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CHARLES GLASS: GODFATHER OF BODYBUILDING

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• Place your hands on the bottom

FUNDAMENTALS OF BODYBUILDING AND PHYSIQUE SCULPTING

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