HXMZTRAINING OFFICIAL WORKOUT PLAN Part 1: Introduction The reasoning behind my training methods: For us natural lifters it's very hard to see improvements by just training a muscle group once a week, why hit a muscle group at 100 percent intensity just for 1 day where instead we can hit it at 80 percent intensity so that it can recover quickly, and we can train it 2-3 times a week. So instead of doing 20 sets of arm exercises in just 1 day we instead split those sets up throughout the week allowing us to tear those muscle fibres more frequently throughout the week and then using our nutrition to convert the microtrauma of the muscle fibres into denser muscle fibres. This is what works best for natural lifters. What is the aim of this program? ● To get as AESTHETIC as possible. Which is why I will make you train certain muscle groups more ● To avoid injuries. Which is why I don’t program you to do certain exercises such as deadlifts, which have a very little reward to risk ratio. How to use this guide? 1. Firstly review the Split table to understand what split you want to follow. If you want to only train 4 days, follow the 4 day split. If you want to only train 3 days, follow the 3 day split etc. Part 2 : Split Selection: We will be using the following split however you can change this around according to your schedule SPLIT TABLE: Day 1 Day 2 Day 3 Day 5 Day 6 Pull 1 Legs 1 Fullbody Legs 1 Push 2 Pull 2 Fullbody Legs 1 Push 2 Pull 2 Legs 1 Pull 2 Legs 1 Fullbody 4 day split Push 1 5 day split Push 1 Pull 1 5 day split (v.2) Push 1 Pull 1 6 day split Push 1 Pull 1 Legs 1 7 day split Push 1 Pull 1 Legs 1 Day 4 Legs 1 Push 2 Day 7 Push 1: Order / Exercise Muscle Sets Reps Rest Weight Intensity 1 Incline bench press Upper pecs/ front delts/ triceps Set1: 12-14 Set2: 10-12 Set3: 10-12 Set4: 8-10 Set5: All out 45-90 secs 60-90 secs 60-90 secs Light Easy Moderate Moderate Heavier Hard Heavy Harder Moderate All out Light Easy Moderate Moderate Heavier Hard Heavy Harder Moderate All out Moderate Moderate Heavy Hard Heavy Hard 90-120 secs 90-120 secs 2 Flat bench press Pecs/ triceps Set1: 12-14 Set2: 10-12 Set3: 10-12 Set4: 8-10 Set5: All out 45-90 secs 60-90 secs 60-90 secs 90-120 secs 90-120 secs 3 Cable flies: top Full pecs Set1: 10-12 Set2: 8-12 Set3: All out 45-90 secs 60-90 secs 60-120 secs 4 Full pecs Cable flies: mid Set1: 10-12 Set2: 8-12 Set3: All out 45-90 secs 60-90 secs Moderate Moderate Heavy Hard Heavy Hard Moderate Moderate Heavy Hard Heavy Hard Light Easy Moderate Moderate Heavy Hard Heavy All out Light Easy Moderate Moderate Heavy Hard Heavy All out 60-120 secs 5 Full pecs Cable flies: bot Set1: 10-12 Set2: 8-12 Set3: All out 45-90 secs 60-90 secs 60-120 secs 6 Triceps Tricep cable extensions : top Set1: 10-12 Set2: 10-12 Set3: 8-12 Set4: All out (Unilateral) 45-60 secs 45-60 secs 60-90 secs 60-90 secs 7 Tricep cable extensions : bot (Unilateral) Triceps Set1: Set2: Set3: Set4: 10-12 10-12 8-12 All out 45-60 secs 45-60 secs 60-90 secs 60-90 secs 8 Standing hammer curls Biceps/ forearms (Unilateral) Set1: 10-12 Set2: 10-12 Set3: 8-12 Set4: All out 45-60 secs 45-60 secs 60-90 secs Light Easy Moderate Moderate Heavy Hard Heavy All out Light Easy Moderate Moderate Heavy Hard Heavy All out Weight Intensity 60-90 secs 9 Biceps Set1: 10-12 Standing preacher curls Set2: 10-12 Set3: 8-12 (Unilateral, on bench) Set4: All out 45-60 secs 45-60 secs 60-90 secs 60-90 secs Pull 1: Order / Exercise Muscle Sets Reps Rest 1 Close grip cable rows Back/ Biceps Set1: 12-14 Set2: 10-12 Set3: 8-12 Set4: All out 45-90 secs 60-90 secs 90-120 secs Light Easy Moderate Moderate Heavy Hard Moderate All out Light Easy Moderate Moderate Heavy Hard Moderate All out Light Easy Moderate Moderate Heavy Hard Moderate All out 90-120 secs 2 Unilateral cable rows Back/ Biceps Set1: 12-14 Set2: 10-12 Set3: 8-12 Set4: All out 45-90 secs 60-90 secs 90-120 secs 90-120 secs 3 Lat pulldowns Back/ Biceps Set1: 12-14 Set2: 10-12 Set3: 8-12 Set4: All out 45-90 secs 60-90 secs 90-120 secs 90-120 secs 4 Unilateral Lat Pulldowns Back/ biceps Set1: 10-14 Set2: 8-12 Set3: All out (handle grip) 5 Shoulder Press Machine Shoulder Press machine (Wide grip) 60-90 secs Moderate Moderate Heavy Hard Heavy Hard Moderate Moderate Heavy Hard Heavy All out Light Easy Moderate Moderate Heavy Hard Moderate All out 90-120 secs Anterior Deltoid/ Triceps Set1: 10-14 Set2: 8-12 Set3: All out (Unilateral, front) 6 45-90 secs 45-90 secs 60-90 secs 90-120 secs Anterior Deltoid/ Set1: 10-14 Set2: 10-12 Medial Deltoid/ Set3: 8-12 Triceps Set4: All out 45-60 secs 60-90 secs 90-120 secs 90-120 secs 7 Shoulder Press Machine Anterior Deltoid/ Triceps Set1: 10-14 Set2: 8-12 Set3: All out (Unilateral, Backwards) 8 Lateral Cable Raises 45-60 secs 60-90 secs Moderate Moderate Heavy Hard Heavy All out Light Easy Moderate Moderate Heavy Hard Moderate All out Light Easy Moderate Moderate Heavy Hard Moderate All out 90-120 secs Medial deltoid (Unilateral) Set1: 10-14 Set2: 10-12 Set3: 8-12 Set4: All out 45-60 secs 45-60 secs 60-90 secs 90-120 secs 9 Rear Delt Cable Flyes (Unilateral) Posterior Deltoid Set1: 10-14 Set2: 10-12 Set3: 8-12 Set4: All out 45-60 secs 45-60 secs 60-90 secs 90-120 secs Legs 1 (and accessory work): Order/ Exercise Muscle Sets Reps Rest Weight Intensity 1 Quads/ Set1: 12-14 Light Easy Squats Glutes/ Set2: 10-12 45-90 secs Moderate Moderate hamstrings Set3: 10-12 Heavy Hard Set4: 8-10 Set5: All out 60-90 secs 60-90 secs Heavier Moderate 90-120 secs Harder All out 90-120 secs 2 Leg extension Quads Set1 (Unilateral): Set2: 12-14 10-12 10-12 Set3 (Unilateral): 8-10 Set4: All out Set5: 45-90 secs 60-90 secs 60-90 secs 90-120 secs 90-120 secs Light Easy Moderate Moderate Heavy Hard Heavier Harder Moderate All out 3 Hamstrings Hamstring Curls Set1 (Unilateral): Set2: 12-14 10-12 10-12 Set3 (Unilateral): 8-10 Set4: All out 45-90 secs 60-90 secs 60-90 secs Light Easy Moderate Moderate Heavy Hard Heavier Harder Moderate All out Moderate Moderate Heavy Hard Heavy Hard Moderate Moderate Heavy Hard Heavy Hard Moderate All out 90-120 secs Set5: 90-120 secs 4 Quads/ Set1: 10-12 Leg Press machine Hamstrings Set2: 8-12 Set3: All out 45-90 secs 60-90 secs 60-120 secs 5 Standing Calf Raises Machine Calves Set1: 10-12 Set2: 8-12 Set3 (Unilateral): 8-12 Set4: All out 45-90 secs 60-90 secs 60-90 secs 60-120 secs 6 Lateral Cable Raises Medial Deltoid Set1: 10-14 Set2: 10-12 Set3: 8-12 Set4: All out 45-60 secs 45-60 secs 60-90 secs Light Easy Moderate Moderate Heavy Hard Heavy All out Light Easy Moderate Moderate Heavy Hard Heavy All out Light Easy Moderate Moderate Heavy Hard Heavy All out 60-90 secs 7 Rear Delt Cable Flyes Posterior Deltoid Set1: 10-14 Set2: 10-12 Set3: 8-12 Set4: All out 45-60 secs 45-60 secs 60-90 secs 60-90 secs 8 Tricep Cable Extension: Bot (Unilateral) Triceps Set1: 10-14 Set2: 10-12 Set3: 8-12 Set4: All out 45-60 secs 45-60 secs 60-90 secs 60-90 secs 9 Biceps/ Set1: 10-14 Hammer Curls Forearms Set2: 10-12 Set3: 8-12 Set4: All out (Unilateral) 45-60 secs 45-60 secs 60-90 secs Light Easy Moderate Moderate Heavy Hard Heavy All out 60-90 secs Push 2 : Order /Exercise Muscle Sets Reps Rest Weight Intensity 1 Upper Pecs/ Set1: 12-14 Light Easy Set2: 10-12 45-90 secs Moderate Moderate Front Delts/ Set3: 10-12 Heavier Hard Triceps Set4: 8-10 Heavy Harder Set5: All out Moderate All out Incline Bench Press 60-90 secs 60-90 secs 90-120 secs 90-120 secs 2 Pecs/ Set1: 12-14 Incline Dumbbell Press Triceps Set2: 10-12 Set3: 10-12 Set4: 8-10 Set5: All out 45-90 secs 60-90 secs 60-90 secs Light Easy Moderate Moderate Heavier Hard Heavy Harder Moderate All out Moderate Moderate Heavy Hard Heavy Hard Moderate Moderate Heavy Hard Heavier Hard Moderate All out 90-120 secs 90-120 secs 3 Full Pecs Cable Flies: Top Set1: 10-12 Set2: 8-12 Set3: All out 45-90 secs 60-90 secs 60-120 secs 4 Cable Flies: Kneeling Full Pecs Set1: 10-14 Set2: 8-12 Set3: 8-12 Set4: All out 45-90 secs 60-90 secs 60-90 secs 60-120 secs 5 Full Pecs Dips: Set1: All out Set2: All out Set3: All out 45-90 secs 60-90 secs Bodyweight* All out (Add weight if possible) All out All out 90-120 secs 6 Triceps Tricep Cable Extensions : Top Set1: 10-12 Set2: 10-12 Set3: 8-12 Set4: All out (Unilateral) 45-60 secs 45-60 secs 60-90 secs Light Easy Moderate Moderate Heavy Hard Heavy All out Light Easy Moderate Moderate Heavy Hard Heavy All out 60-90 secs 7 Tricep Cable Extensions : Bot (Unilateral) Triceps Set1: 10-12 Set2: 10-12 Set3: 8-12 Set4: All out 45-60 secs 45-60 secs 60-90 secs 60-90 secs 8 Seated Hammer Curls Biceps/ Forearms (Unilateral) Set1: 10-12 Set2: 10-12 Set3: 8-12 Set4: All out 45-60 secs 45-60 secs 60-90 secs Light Easy Moderate Moderate Heavy Hard Heavy All out Light Easy Moderate Moderate Heavy Hard Heavy All out 60-90 secs 9 Biceps Set1: 10-12 Seated Preacher Curls Set2: 10-12 Set3: 8-12 (Unilateral, on Bench) Set4: All out 45-60 secs 45-60 secs 60-90 secs 60-90 secs Pull 2 : Order / Exercise Muscle Set Reps Rest Weight Intensity 1 Back/ Biceps Set1: 12-14 Light Easy Set2: 10-12 45-90 secs Moderate Moderate Set3: 8-12 Heavy Hard Set4: All out Moderate All out Light Easy Moderate Moderate Heavy Hard Moderate All out Close Grip Cable Rows 60-90 secs 90-120 secs 90-120 secs 2 Dumbbell Rows Back/ Biceps Set1: 12-14 Set2: 10-12 Set3: 8-12 Set4: All out 45-90 secs 60-90 secs 90-120 secs 90-120 secs 3 Close-grip Lat Pulldowns Back/ Biceps Set1: 12-14 Set2: 10-12 Set3: 8-12 Set4: All out 45-90 secs 60-90 secs 90-120 secs Light Easy Moderate Moderate Heavy Hard Moderate All out Light Easy Moderate Moderate Heavy Hard Moderate All out Moderate Moderate Heavy Hard Heavy All out 90-120 secs 4 Unilateral Lat Pulldowns Back/ Biceps Set1: 10-14 Set2: 8-12 Set3: 8-12 Set4: All out 45-90 secs 60-90 secs 90-120 secs 90-120 secs 5 Shoulder Press Machine (Unilateral, Front) Anterior Deltoid/ Triceps Set1: 10-14 Set2: 8-12 Set3: All out 45-90 secs 60-90 secs 90-120 secs 6 Shoulder Press Machine (Wide Grip) Anterior Deltoid/ Set1: 10-14 Set2: 10-12 Medial Deltoid/ Set3: 8-12 Triceps Set4: All out 45-60 secs 60-90 secs 90-120 secs Light Easy Moderate Moderate Heavy Hard Moderate All out Moderate Moderate Heavy Hard Heavy All out Light Easy Moderate Moderate Heavy Hard Moderate All out 90-120 secs 7 Shoulder Press Machine Anterior Deltoid/ Triceps Set1: 10-14 Set2: 8-12 Set3: All out (Unilateral, Backwards) 8 Lateral Dumbbell Raises (Unilateral) 45-60 secs 60-90 secs 90-120 secs Medial Deltoid Set1: 10-14 Set2: 10-12 Set3: 8-12 Set4: All out 45-60 secs 45-60 secs 60-90 secs 90-120 secs 9 Rear Delt Dumbbell Flyes Posterior Deltoid (Unilateral) Set1: 10-14 Set2: 10-12 Set3: 8-12 Set4: All out 45-60 secs 45-60 secs 60-90 secs Light Easy Moderate Moderate Heavy Hard Moderate All out 90-120 secs Full Body : Order / Exercise Muscle Set Reps Rest Weight Intensity 1 Quads/ Set1: 12-14 Light Easy Squats Glutes/ Set2: Hamstrings Set3: 10-12 45-90 secs Moderate Moderate Heavy Hard Heavier Harder Moderate All out 10-12 Set4: 8-10 Set5: All out 60-90 secs 60-90 secs 90-120 secs 90-120 secs 2 Incline Bench Press Upper Pecs/ Set1: 12-14 Set2: 10-12 Front Delts/ Set3: 10-12 Triceps Set4: 8-10 Set5: All out 45-90 secs 60-90 secs 60-90 secs Light Easy Moderate Moderate Heavier Hard Heavy Harder Moderate All out Light Easy Moderate Moderate Heavy Hard Moderate All out Light Easy Moderate Moderate Heavy Hard Moderate All out 90-120 secs 90-120 secs 3 Back/ Set1: 12-14 Dumbbell Rows Biceps Set2: 10-12 Set3: 8-12 Set4: All out 45-90 secs 60-90 secs 90-120 secs 90-120 secs 4 Unilateral Lat Pulldowns Back/ Biceps Set1: 10-14 Set2: 8-12 Set3: 8-12 Set4: All out 45-90 secs 60-90 secs 90-120 secs 90-120 secs 5 Shoulder Press Machine Anterior Deltoid / Triceps (Unilateral, backward) Set1: 10-14 Set2: 10-12 Set3: 8-12 Set4: All out 45-60 secs 60-90 secs 90-120 secs Light Easy Moderate Moderate Heavy Hard Moderate All out Light Easy Moderate Moderate Heavy Hard Moderate All out 90-120 secs 6 Shoulder Press Machine (Wide Grip) Anterior Deltoid/ Set1: 10-14 Set2: 10-12 Medial Deltoid/ Set3: 8-12 Triceps Set4: All out 45-60 secs 60-90 secs 90-120 secs 90-120 secs 7 Triceps Tricep Cable Extensions : Bot Set1: 10-14 Set2: 10-12 Set3: 8-12 Set4: All out (Unilateral) 45-60 secs 45-60 secs 60-90 secs Light Easy Moderate Moderate Heavy Hard Heavy All out Light Easy Moderate Moderate Heavy Hard Heavy All out 60-90 secs 8 Hammer Curls (Unilateral) Biceps/ Forearms Set1: 10-14 Set2: 10-12 Set3: 8-12 Set4: All out 45-60 secs 45-60 secs 60-90 secs 60-90 secs Part 3 : Exercise Instructions ● To ensure you perform each exercise correctly follow the instructions in this guide (Click on the exercise name to see a visual representation) Incline bench press: 1. Lie flat on an incline bench and set your hands just outside of shoulder width (put your little finger in line with the ring marking) 2. Set your shoulder blades by pinching them together and driving them into the bench. 3. Take a deep breath and then lift the bar up, maintain tightness through your upper back as you lift the bar up. 4. Let the weight settle and ensure your upper back remains tight after lift-off. 5. allow the bar to descend slowly by unlocking the elbows. 6. Lower the bar in a straight line to a point above your nipples and touch the chest. 7. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows. 8. Repeat for the desired number of repetitions. Flat bench press: 1 . Lie flat on an incline bench and set your hands just outside of shoulder width (put your little finger in line with the ring marking) 2. Set your shoulder blades by pinching them together and driving them into the bench. 3. Take a deep breath and then lift the bar up, maintain tightness through your upper back as you lift the bar up. 4. Let the weight settle and ensure your upper back remains tight after lift-off. 5. allow the bar to descend slowly by unlocking the elbows. 6. Lower the bar in a straight line to the base of your sternum (below your nipples) and touch the chest. 7. Push the bar back up in a straight line by pressing yourself into the bench, driving your feet into the floor for leg drive, and extending the elbows. 8. Repeat for the desired number of repetitions. Cable flies top: 1. Set the cable attachments to the highest height possible. 2. Grasp both handles with a neutral grip and take a step forward to split the stance. 3. Step forward until the angle of the cable is at around 45 degrees. 4. Press the handles to lockout while flexing the pecs and extending the elbows. 5. Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch. 6. Return to the starting position by flexing your pecs and bringing the handles together. 7. Slowly lower back to the starting position and repeat for the desired number of repetitions. Cable flies mid: 1. Set the cable attachments to a height that is in line with the middle of your chest. 2. Grasp both handles with a neutral grip and take a step forward to split the stance. 3. Press the handles to lockout while flexing the pecs and extending the elbows. 4. Keep a slight bend in the elbows, move entirely at the shoulder joint, and slowly allow the arms to open while the pecs stretch. 5. Return to the starting position by flexing your pecs and bringing the handles together. 6. Slowly lower back to the starting position and repeat for the desired number of repetitions. Cable flies (kneeling): 1. Set the cable attachments to the highest height possible. 2. Grasp both handles with a neutral grip and get in a kneeling position on the floor with both your knees. 3. make your chest slightly at an angle to the ground. 4. Press the handles to lockout while flexing the pecs and extending the elbows. 5. don't do this as if it's a flye, treat this like a chest press but with cables. 6. Press the handles forward like you would press dumbbells, the handles don’t have to meet. 7. Return to the starting position slowly, where the handles are outside your shoulder width. 8. repeat for the desired number of repetitions. Tricep cable extensions (top: Unilateral): 1. Set the cable attachments to the highest height possible. 2. Grab the end of the cable (there should be a ball shaped object to grip). 3. If you're holding with your right arm, put your right heel on the base of the machine (there should be a metal stand-like object). 4. Step forward with your opposite leg, keeping your chest slightly up while your head is completely down. 5. Your elbow should be slightly above your head or as high as you can keep it comfortably. 6. Extend your arm (contracting your tricep) and then lower it back slowly. 7. Try to feel the tension at the lower part of your tricep (near your lats). Tricep cable extensions (bottom: Unilateral): 1. Set the cable attachments to the lowest height possible. 2. Grab the end of the cable (there should be a ball shaped object to grip). 3. Take one step forward with both legs planted side by side, keeping your torso up. 4. Your elbow should be slightly above your head or as high as you can keep it comfortably. 5. Extend your arm (contracting your tricep) and then lower it back slowly. 6. Try to feel the tension at the lower part of your tricep (near your lats). Standing hammer curls (Unilateral): 1. Stand with both your feet planted firmly into the ground. 2. Hold one dumbbell in each hand. 3. Grip the dumbbell at the lowest point on the handle and make sure that your grip is tight so that the dumbbell doesn't slide up (this is working on your forearms too). 4. Bring the dumbbell up in a straight line while keeping your chest up. 5. Bring the dumbbell down as slow as possible. 6. Repeat on the other arm. Standing preacher curls (Unilateral): 1. Stand with both your feet planted firmly into the ground. 2. Hold one dumbbell in each hand. 3. Grip the dumbbell in the middle or at the highest point on the handle (this will make your biceps work harder when you curl). 4. Curl the dumbbell up as high as you can while keeping your chest up. 5. Bring the dumbbell down as slow as possible. 6. Repeat on the other arm. Close grip cable rows: 1. Set the appropriate weight on the weight stack and attach a close grip bar to the seated row machine. 2. Grasp the bar with a neutral grip (palms facing in), when your forearms get tired use a hook grip (grip the handle with only your 4 fingers and not the thumb), this will help activate your lats more. 3. Keeping your legs slightly bent and your back straight, pull the weight up slightly off the stack. You should be sitting straight upright with your shoulders back. This is the starting position. 4. Keeping your body in position, pull the handle into your stomach. 5. Pull your shoulder blades back, squeeze, pause, and then slowly lower the weight back to the starting position. 6. Repeat for desired reps. Unilateral cable rows: 1. Set the appropriate weight on the weight stack and attach just 1 handle to the seated row machine. 2. Grasp the handle with a neutral grip (palms facing in), when your forearms get tired use a hook grip (grip the handle with only your 4 fingers and not the thumb), this will help activate your lats more. 3. If you're gripping the handle with your right hand then only put your right foot on the footrest. 4. Keeping your right leg slightly bent and your back straight, pull the weight up slightly off the stack. You should be sitting straight upright with your shoulders back. This is the starting position. 5. Keeping your body in position, pull the handle into your stomach. 6. Squeeze tour right lat, pause, and then slowly lower the weight back to the starting position. 7. Repeat for desired reps. Lat pulldown: 1. Grasp the handle with a pronated grip (double overhand) and initiate the movement by depressing the shoulder blade and then flexing the elbow while extending the shoulder. 2. Pull the handle towards your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control. 3. Repeat for the desired number of repetitions. Unilateral lat pulldowns (handle grip): 4. Attach a handle grip on each side of the lat pulldown. 5. Grasp the handle with a hook grip using 1 hand and pull the handle to the base of your spine (imagine that you're pulling through your elbow). 6. Very slowly lower the handle back to the starting position under control. 7. Repeat for the desired number of repetitions and then repeat for the other arm. Shoulder press machine (Unilateral, front): 1. Assume a seated position in the machine with the handles set at roughly shoulder height. 2. Grab the handle with your right hand with a neutral grip (palm is facing to your left). 3. Inhale and press directly overhead, push through the centre of your palm. 4. Slowly lower the handle back to the starting position. 5. Repeat for the desired number of repetitions and then do the same for your left arm. Shoulder press machine (wide grip): 1. Assume a seated position in the machine with the handles set at roughly shoulder height. 2. Grab both the handles with a pronated grip (palms facing away from you). 3. Inhale and press directly overhead. 4. Slowly lower the handles back to the starting position. 5. Repeat for the desired number of repetitions. Shoulder press machine (Unilateral, backwards): 1. sit in the opposite direction on the seat, with the machine handles set at roughly shoulder height. 2. Grab the handle with your right hand with a neutral grip (palm is facing to your left). 3. Inhale and press directly overhead, push through the centre of your palm. 4. Slowly lower the handle back to the starting position. 5. Repeat for the desired number of repetitions and then do the same for your left arm. Lateral cable raises (Unilateral): 1. Set the pulley of the cable machine to the lowest setting and select the weight you wish to use. 2. Stand facing to the side and grasp the machines pole with your left hand, grab the handle with your right hand, make the cable go between your legs), lean towards the ground using your left hand. 3. The weight should be slightly off the stack. This is the starting position for the movement. 4. Pull the handle up to your shoulder height (imagine you're pulling the handle up leading with your pinky finger) 5. Once your hand get to around shoulder height, pause and slowly lower the weight back to the starting position. 6. Repeat for desired reps and then repeat for the other arm. Rear delt cable flyes (Unilateral): 1. Set the cable machine to the lowest setting and select the weight you wish to use (take off the handle). 2. With your left leg lunging forward, grab the cable with your left hand (use the ball at the end of the cable to grip), the cable should be going in between your legs. 3. Imagine your arm is coming out of your shoulder socket, fully extend your left arm towards the ground, with your chest parallel to the ground, 4. Fly the cable from the ground to as high as you can go comfortably and then return back to the initial position as slow as possible. 5. Repeat for the desired number of reps and then repeat for your opposite arm. Squats: 1. Set up for the exercise by setting the barbell to just below shoulder height and loading the weight you want to use. 2. Stand under the bar with your feet at about shoulder width apart. 3. Position the bar so that it is resting on the muscles on the top of your back, not on the back of your neck. The bar should feel comfortable. If it doesn't, try adding some padding to the bar. 4. Now take your hands over the back and grip the bar with a wide grip for stability. 5. You should now bend at the knees and straighten your back in preparation to take the weight off the rack. 6. Keeping your back straight and eyes up, push up through the legs and take the weight off the rack. 7. Take a small step back and stabilize yourself. 8. Keeping your eyes facing forward slowly lower your body down. Don't lean forward as you come down. Your buttocks should come out and drop straight down. 9. Squat down until your thighs are parallel with the floor, and then slowly raise your body back up by pushing through your heels. 10. Do not lock the knees out when you stand up, and then repeat the movement. Leg extensions: 1. Select the desired resistance on the weight stack and insert the pin. 2. Adjust the seat so that the knees are directly in line with the axis of the machine. 3. Sit down and position your shins behind the pad at the base of the machine. 4. Contract your quads and go as high as you can until your knees lock out. 5. Slowly lower your feet back to the starting position and repeat for the desired number of repetitions. Hamstring curls: 1. Set up for the leg curl by selecting the weight you want to use on the stack and adjusting the padding to suit your leg length. 2. Lay face down on the machine. The padding should be positioned just above the back of your ankles. If it's higher than that, adjust the length. 3. Tense up the hamstrings by taking the weight slightly off the stack. This is the starting position for the exercise. 4. Squeeze the hamstrings and curl the weight up as far as possible. 5. Squeeze the hamstring hard, and then slowly lower the weight back to the starting position. 6. Repeat for desired reps. Leg Press machine: 1. Load the machine with the desired weight and take a seat. 2. Sit down and position your feet on the sled with a shoulder width stance. 3. Take a deep breath, extend your legs, and unlock the safeties. 4. Lower the weight under control until the legs are roughly 45 degrees or slightly below. 5. Drive the weight back to the starting position by extending the knees but don’t forcefully lockout. 6. Repeat for the desired number of repetitions. Standing calf raise machine: 1. Adjust the shoulder pad corresponding to your height. 2. Step underneath the pad and place the balls of your feet on the platform with your toes pointed straight ahead - your heels will naturally hang off. 3. Extend the hips and knees in order to raise the shoulder pad. 4. Lower the heels by dorsiflexing the ankles until the calves are fully stretched. 5. Extend the ankles by flexing your calves as hard as you can and holding that position for a couple seconds. 6. Very slowly go down. 7. Repeat for the assigned number of repetitions. Incline dumbbell press: 1. Grab a pair of dumbbells and rest them vertically on your thighs while sitting on the seat of an incline bench (set the bench up at an angle of approximately 45 degrees.. 2. Lean backward and hoist the weights up by the outside of your shoulders with your palms facing forward. Your elbows should be bent at this point and your back and head should be pressed flat against the bench. 3. Tighten your abs to brace your body and push the dumbbells upward and toward each other in an arcing motion. 4. Stop when your elbows are close to locking out, the dumbbells don't have to touch each other. 5. slowly lower the dumbbells. 6. Stop when your elbows are down by your sides and repeat for the desired number of reps. 7. Once you’re done, carefully bring the weights back to your thighs. Dips: 1. Step up on the dip station (if possible) and position your hands with a neutral grip. 2. Initiate the dip by unlocking the elbows and slowly lowering the body until the forearms are almost parallel with the floor (lean forward with your torso at an angle, to increase chest recruitment) 3. Control the descent to as low as you can go until you feel a good stretch in your chest and then drive back to the starting position by pushing through the palms. 4. Repeat for the desired number of repetitions. Seated Hammer curls (Unilateral): 1. Hold the dumbbell in your right hand and sit down onto the seat. 2. Grip the dumbbell at the lowest point on the handle and make sure that your grip is tight so that the dumbbell doesn't slide up (this is working on your forearms too). 3. Bring the dumbbell as down as you can go comfortably. 4. Bring the dumbbell back up in a slow and controlled fashion. 5. Repeat on the other arm. Seated preacher curls (Unilateral, on bench): 1. Hold the dumbbell in your right hand and sit down onto the seat. 2. Place your right arm on the arm rest. 3. Grip the dumbbell in the middle or at the highest point on the handle (this will make your biceps work harder when you curl). 4. Bring the dumbbell as down as you can go comfortably. 5. Bring the dumbbell back up in a slow and controlled fashion. 6. Repeat on the other arm. Close-grip lat pulldowns: 1. Grasp the handle with a neutral hook grip (palms facing towards each other and gripping only using your 4 fingers, excluding the thumb) and initiate the movement by depressing the shoulder blade and then flexing the elbow while extending the shoulder. 2. Pull the handle towards your body until the elbows are in line with your torso and then slowly lower the handle back to the starting position under control. 3. Repeat for the desired number of repetitions. Lateral dumbbell raises (Unilateral): 1. Have a bench or a stand that you can hold onto with our left hand while you perform the reps with your right hand. 2. Hold the bench with your left hand and lunge forward with your right leg. 3. Hold the dumbbell from the lowest point (nearest to your pinky), this will activate your delts more. 4. With your elbow slightly bent, raise the dumbbell in a motion that goes away from your body's midline. 5. Bring the dumbbell down as slow as you can. 6. Repeat for the desired reps and then perform the same exercise on your other arm. Rear delt dumbbell flyes (Unilateral): 1. Have a bench or a stand that you can hold onto with our left hand while you perform the reps with your right hand. 2. Hold the dumbbell from the highest point (closest to your thumb), 3. Hold the bench with your left hand and lunge forward with your right leg. 4. Make your chest parallel to the ground with your head facing down. 5. Imagine your arm is coming out of your shoulder socket, fully extend your right arm towards the ground. 6. Fly the dumbbell from the bottom position to as high as you can go comfortably and then return to the initial position as slow as possible. 7. Repeat for the desired reps and then perform the same exercise on your other arm. If you want to take your physique to the next level and want the fastest results possible, dm me with a “key” emoji to see if you’re eligible for my Vip Coaching. Thank You For Your Purchase Enjoy Your Gains!
