1.

Warm-up

Each of your workouts should include a warm-up that will activate your muscles, prepare your central
nervous system for the workout, and increase your blood flow to your muscles. It's also a great idea to
do foam rolling before each workout. For leg workouts, roll the quads, hamstrings, IT band,
piriformis, and calves. For upper-body workouts, roll the shoulder, chest, triceps, and biceps.

Jogging-Treadmill
1 set, 20 minutes
Low Pulley Row To Neck
3 sets, 8-12 reps

Low Pulley Row To Neck Images

Low Pulley Row To Neck Instructions

1. Sit on a low pulley row machine with a rope attachment.

 2. Grab the ends of the rope using a palms-down grip and sit with your back straight and your knees
slightly bent. Tip: Keep your back almost completely vertical and your arms fully extended in front of
you. This will be your starting position.
3. While keeping your torso stationary, lift your elbows and start bending them as you pull the rope
towards your neck while exhaling. Throughout the movement your upper arms should remain
parallel to the floor. Tip: Continue this motion until your hands are almost next to your ears (the
forearms will not be parallel to the floor at the end of the movement as they will be angled a bit
upwards) and your elbows are out away from your sides.
4. After holding for a second or so at the contracted position, come back slowly to the starting position
as you inhale. Tip: Again, during no part of the movement should the torso move.
5. Repeat for the recommended amount of repetitions.

Dumbbell Alternate Bicep Curl

3 sets, 8-12 reps

Dumbbell Alternate Bicep Curl Images

Dumbbell Alternate Bicep Curl Instructions

 1. Stand (torso upright) with a dumbbell in each hand held at arms length. The elbows should be close
to the torso and the palms of your hand should be facing your thighs.
2. While holding the upper arm stationary, curl the right weight as you rotate the palm of the hands
until they are facing forward. At this point continue contracting the biceps as you breathe out until
your biceps is fully contracted and the dumbbells are at shoulder level. Hold the contracted position
for a second as you squeeze the biceps. Tip: Only the forearms should move.
3. Slowly begin to bring the dumbbell back to the starting position as your breathe in. Tip: Remember to
twist the palms back to the starting position (facing your thighs) as you come down.
4. Repeat the movement with the left hand. This equals one repetition.
5. Continue alternating in this manner for the recommended amount of repetitions.

Variations:

 There are many possible variations for this movement. For instance, you can perform the exercise
sitting down on a bench with or without back support and you can also perform it using both arms at
the same time. Additionally, you may perform it with a starting position in which both palms are
facing forward. In this case, you may alternate the arms as well, or perform at the same time.
 You can also do the exercise starting with both palms of the hands facing the torso and then rotating
forward as the movement is performed. At the top of the movement the palms should face forward
and the small finger should be higher than the thumb for a peak contraction.

Just like the Dumbbell Biceps Curl except you alternate each hand, curling one dumbbell at a time.

Seated Cable Rows

3 sets, 8-12 reps
Seated Cable Rows Images

Seated Cable Rows Instructions

1. For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will
enable you to have a neutral grip where the palms of your hands face each other. To get into the
starting position, first sit down on the machine and place your feet on the front platform or crossbar
provided making sure that your knees are slightly bent and not locked.
2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
 3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back
should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch
on your lats as you hold the bar in front of you. This is the starting position of the exercise.
4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close
to it until you touch the abdominals. Breathe out as you perform that movement. At that point you
should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back
to the original position while breathing in.
5. Repeat for the recommended amount of repetitions.

Caution: Avoid swinging your torso back and forth as you can cause lower back injury by doing so.

Variations:

You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-
forward) or a supinated grip (palms facing up-reverse grip).

Reverse Flyes
3 sets, 8-12 reps

Reverse Flyes Images

Reverse Flyes Instructions

 1. To begin, lie down on an incline bench with the chest and stomach pressing against the incline. Have
the dumbbells in each hand with the palms facing each other (neutral grip).
2. Extend the arms in front of you so that they are perpendicular to the angle of the bench. The legs
should be stationary while applying pressure with the ball of your toes. This is the starting position.
3. Maintaining the slight bend of the elbows, move the weights out and away from each other (to the
side) in an arc motion while exhaling. Tip: Try to squeeze your shoulder blades together to get the
best results from this exercise.
4. The arms should be elevated until they are parallel to the floor.
5. Feel the contraction and slowly lower the weights back down to the starting position while inhaling.
6. Repeat for the recommended amount of repetitions.

Incline Bench Pull

3 sets, 8-12 reps

Incline Bench Pull Images

Incline Bench Pull Instructions

1. Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is
approximately 30 degrees.
2. Let the arms hang to your sides fully extended as they point to the floor.
3. Turn the wrists until your hands have a pronated (palms down) grip.
4. Now flare the elbows out. This will be your starting position.
5. As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will
do this by bending at the elbows and bringing the upper arms up as you let the forearms hang.
Continue this motion until the upper arms are at the same level as your back. Tip: The elbows will
come out to the side and your upper arms and torso should make the letter T at the top of the
movement. Hold the contraction at the top for a second.
6. Slowly go back down to the starting position as you breathe in.
7. Repeat for the recommended amount of repetitions.
Variations: You can perform this same movement but with a neutral grip (palms facing each other).
You can also use a barbell.

Underhand Cable Pulldowns

3 sets, 8-12 reps

Underhand Cable Pulldowns Images

Underhand Cable Pulldowns Instructions

 1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the knee pad of
the machine to fit your height. These pads will prevent your body from being raised by the resistance
attached to the bar.
2. Grab the pull-down bar with the palms facing your torso (a supinated grip). Make sure that the hands
are placed closer than the shoulder width.
3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your
torso back around 30 degrees or so while creating a curvature on your lower back and sticking your
chest out. This is your starting position.
4. As you breathe out, pull the bar down until it touches your upper chest by drawing the shoulders and
the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach the
fully contracted position and keep the elbows close to your body. The upper torso should remain
stationary as your bring the bar to you and only the arms should move. The forearms should do no
other work other than hold the bar.
5. After a second on the contracted position, while breathing in, slowly bring the bar back to the starting
position when your arms are fully extended and the lats are fully stretched.
6. Repeat this motion for the prescribed amount of repetitions.

Bottoms Up
3 sets, 8-12 reps

Bottoms Up Images
Bottoms Up Instructions

1. Begin by lying on your back on the ground. Your legs should be straight and your arms at your side.
This will be your starting position.
2. To perform the movement, tuck the knees toward your chest by flexing the hips and knees. Following
this, extend your legs directly above you so that they are perpendicular to the ground. Rotate and
elevate your pelvis to raise your glutes from the floor.
3. After a brief pause, return to the starting position.

Plank
3 sets, 20 seconds
Plank Images

Plank Instructions

1. Get into a prone position on the floor, supporting your weight on your toes and your forearms. Your
arms are bent and directly below the shoulder.
2. Keep your body straight at all times, and hold this position as long as possible. To increase difficulty,
an arm or leg can be raised.
Face Pull
3 sets, 8-12 reps

Face Pull Images

Face Pull Instructions

 1. Facing a high pulley with a rope or dual handles attached, pull the weight directly towards your face,
separating your hands as you do so. Keep your upper arms parallel to the ground.

Standing Dumbbell Press

5 sets, 5 reps

Incline Dumbbell Curl

3 sets, 8-12 reps

Incline Dumbbell Curl Images

Incline Dumbbell Curl Instructions

 1. Sit back on an incline bench with a dumbbell in each hand held at arms length. Keep your elbows
close to your torso and rotate the palms of your hands until they are facing forward. This will be your
starting position.
2. While holding the upper arm stationary, curl the weights forward while contracting the biceps as you
breathe out. Only the forearms should move. Continue the movement until your biceps are fully
contracted and the dumbbells are at shoulder level. Hold the contracted position for a second.
3. Slowly begin to bring the dumbbells back to starting position as your breathe in.
4. Repeat for the recommended amount of repetitions.

Bent Over Barbell Row Images

3 sets, 8-12 reps

Bent Over Barbell Row Instructions

1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your
torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the
floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as
your arms hang perpendicular to the floor and your torso. This is your starting position.
2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows
close to the body and only use the forearms to hold the weight. At the top contracted position,
squeeze the back muscles and hold for a brief pause.
3. Then inhale and slowly lower the barbell back to the starting position.
4. Repeat for the recommended amount of repetitions.

Caution: This exercise is not recommended for people with back problems. A Low Pulley Row is a
better choice for people with back issues.
Also, just like with the bent knee dead-lift, if you have a healthy back, ensure perfect form and never
slouch the back forward as this can cause back injury.

Be cautious as well with the weight used; in case of doubt, use less weight rather than more.

Variations: You can perform the same exercise using a supinated (palms facing you) grip.

Wide-Grip Lat Pulldown Images

3 sets, 8-12 reps

Wide-Grip Lat Pulldown Instructions

1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you
adjust the knee pad of the machine to fit your height. These pads will prevent your body from being
raised by the resistance attached to the bar.
2. Grab the bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip,
your hands need to be spaced out at a distance wider than shoulder width. For a medium grip, your
hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a
distance smaller than your shoulder width.
3. As you have both arms extended in front of you holding the bar at the chosen grip width, bring your
torso back around 30 degrees or so while creating a curvature on your lower back and sticking your
chest out. This is your starting position.
4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders
and the upper arms down and back. Tip: Concentrate on squeezing the back muscles once you reach
the full contracted position. The upper torso should remain stationary and only the arms should
move. The forearms should do no other work except for holding the bar; therefore do not try to pull
down the bar using the forearms.
5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the
bar back to the starting position when your arms are fully extended and the lats are fully stretched.
Inhale during this portion of the movement.
6. Repeat this motion for the prescribed amount of repetitions.

Variations: The behind the neck variation is not recommended as it can be hard on the rotator cuff
due to the hyperextension created by bringing the bar behind the neck.
Jogging-Treadmill Instructions

1. To begin, step onto the treadmill and select the desired option from the menu. Most treadmills
have a manual setting, or you can select a program to run. Typically, you can enter your age
and weight to estimate the amount of calories burned during exercise. Elevation can be
adjusted to change the intensity of the workout.
2. Treadmills offer convenience, cardiovascular benefits, and usually have less impact than
jogging outside. A 150 lb person will burn almost 250 calories jogging for 30 minutes,
compared to more than 450 calories running. Maintain proper posture as you jog, and only
hold onto the handles when necessary, such as when dismounting or checking your heart rate.