Part 11 the Exercise Description Guide

7/31/2019 Part 11 the Exercise Description Guide

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FAST MASS BUILDING PRESENTS

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21DayEXERCISEGuide

In this section were going to dive in and cover exactly how to do all of the

exercises included within the 21-Day Fast Mass Building Workouts. These

are some of the very best mass building exercises that have helped iron game

veterans from the past 100 years pack on pounds of thick dense muscular

mass on their frames. And they will help YOU build a strong muscular

physique as well.

Most likely youll be familiar with several of these exercises already, and

maybe some of them will be totally brand new to you. But regardless if you

have done them before or not, I recommend that you take a moment and

review each exercise here before starting the workout programs. Weve have

outlined specic details and key points with each exercise that will help you

get the most benet from the movement, maximize muscle stimulation,

and reduce your risk of injury.


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FITNESS MODELROUTINE

Exercises for Chest, Shoulders& Tricep Workouts


4/96Eat your meals 3 hours apart - No less than two and no more than four hours apart and one gallon of water a day.

21 Day Fast Mass Building Workout21 Day Fast Mass Building WorkoutFAST MASS BUILDING PRESENTS

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Incline Dumbbell Bench Press

The incline bench press is a great exercise to work the upper chest. With

secondary stress placed on the shoulders and triceps. For this exercise set the

incline of the bench between a 30 to 45 degree angle. The higher the angle ofthe bench the more dicult the exercise will be because it uses more of the

shoulders and less of the chest.

When using dumbbells for this exercise you get more muscle stimulation

compared to using a barbell, because you have to balance and support

2 weights. Dumbbells force both the left and right sides to handle an equal

workload. This is can help create balance and proportion, especially for

people who have one side bigger or stronger than the other. Its actually

quite common to be more developed and stronger on your dominant side,so including dumbbell exercises in your workouts can help balance this out

overtime.

Dumbbells also allow more freedom of movement with your hand

positions. Youll notice here in the pictures that Im holding the dumbbells

on a slight angle, with my elbows tucked in closer to my sides. This position

takes stress o the shoulder joint and actually places you in a stronger

position to press.


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Generally youll feel even stronger again on the decline bench compared

to on the at bench. Your pec muscles will be in a stronger position to press

in the decline position and there is less shoulder rotation. Its mostly all chestand triceps. The decline uses an even shorter range of motion compared to

benching at as your lower chest / upper abs will be higher, so you wont have

to bring the dumbbells down as far.

All the same benets from using dumbbells apply to the decline as they do

with the incline and at dumbbell bench variations. Even though the decline

bench position is generally the strongest position for benching. The hardest

part is getting in position.

With the at and incline bench variations you can rest the ends of thedumbbells on your knees and use your legs to kick them up into place as you

lay back on the bench. But with the decline bench your legs are locked down

secure by the pads of the bench. So it would be best to get a spotter to hand

you the dumbbells once you are already in position on the decline bench.

Decline Dumbbell Bench Press




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The bent over dumbbell lateral raise is an isolation exercise that works the

rear head of the deltoids. Because this is an isolation exercise you dont need

to handle heavy weights, youll get more benet from this exercise by usingmoderate weights and strict form.

You can do this exercise seated on the end of a bench and bent over at

the waist as shown in the pictures. Or you can stand up and bend over at the

waist so that your upper body is in the same horizontal potion.

Generally the seated position is a stricter and harder version compared to

the standing position, which allows for a little more momentum and leg drive

when lifting the dumbbells.

If you had a high enough bench you could also lay chest down on the benchand do the exercise. This would be the hardest variation of all because there

would be absolutely no upper body assistance or momentum used at all.

Bent-Over Lateral Raise




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The seated dumbbell T-lateral raise is an isolation exercise that works theside head of the deltoids. Because this is an isolation exercise you dont need

to handle heavy weights, youll get more benet from this exercise by using

moderate weights and strict form.

The seated position is a stricter position, compared to the standing side

lateral raise. Youll use less body momentum while seated and isolate the

delts even more.

As you lift the dumbbells to the side in an arc motion, keep a slight bend in

your elbows to take tension o the tendons and ligaments. Also try to keep

the dumbbells level with the oor at all times as you perform the exercise. If

you let the ends of the dumbbells tilt upwards this will take stress o the side

deltoids and place it on the front delts.

Seated T-Lateral Raises




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Standing Overhead Dumbbell Press

The standing dumbbell press is a great exercise that brings all 3 heads of

the deltoids into play and works the overall shoulders. Dumbbell shoulder

presses are usually a more comfortable exercise to perform compared to

barbell shoulder presses because you can keep the dumbbells at the sides of

your head and press straight up and down. Unlike the barbell shoulder press,

where you have to press the bar to either the front or back of the head.

The standing shoulder press allows for a little leg drive to help assist

with the lift, which is helpful here, especially when your shoulders are pre-

exhausted from doing the bent over lateral raises and side lateral raises

before hand. Even if you had to use a little Body English and momentum

to complete the lift your shoulders would still be working to the max at this

stage of the Fitness Model Workout.




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The lying tricep extension (aka the skull crusher) is an awesome exercise

that targets the long head of the triceps and allows for fairly heavyweights

to be lifted.For this exercise grab the barbell with a narrow hand spacing. This

will allow you to isolate the triceps more compared to using a wider grip.

Lowering the bar just above your forehead (hence the name skull crusher)

will place the most stress on the triceps. Some people like to lower the bar

behind their head, but this takes stress o the triceps and brings the lats into

play.

This would be a good exercise to have a spotter assist you by handing you

the barbell when you are in position, and taking it from you when you arenished.

Barbell Skull Crushers




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The close grip bench press is a basic compound power exercise for the triceps

that allows for heavy weights to be lifted. There are two variations of this

exercise.1. Where you use the actual barbell bench press and do the lift

with a close grip.

2.This particular variation where youll use an EZ curl bar, usuallyas an extended set right after performing skull crushers.

For this variation youll grab an EZ curl bar with the narrow hand spacing.

Lower the barbell until it touches your lower chest / upper abs, then press the

bar back up until it is locked out at the top.

As you lower the bar keep your elbows tucked in close to the sides of yourbody. Do not let your elbows are out to the side as this will place excess

strain on the shoulder and wrist joints.


the barbell when you are in position, and taking it from you when you are

nished.

Close Grip Presses




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The bench dip is a great exercise for working the triceps as well as the front

heads of the deltoids. Its good to use as a nisher move when your triceps arealready pre-exhausted as here in the Fitness Model Workout.

For this exercise space 2 at benches the length of your legs apart. Rest

the heels of your feet on one bench and the palms of your hands on the other.

Lower yourself down between the benches, keeping your body in a L-shape

position. Go down until your elbows are bent at 90 degree angles.

You could add weight to this exercise by having a spotter add weight

plates on your lap if needed. But I personally prefer to use this as a high rep

bodyweight nishing move for the end of a triceps workout.

Bench Dips


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Exercises for Quadriceps, Hamstrings,& Calves Workout




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The front squat is a killer squat variation that really targets the quadriceps.

This is a much harder squat to perform than the regular back squat. Balanceare stability are more of an issue here because the weight is in front of your

body and you have to use your spinal erector muscles to counter balance

yourself.

The key to holding the barbell in position across the front of your shoulders

with this exercise is keeping your elbows up, as shown in the pictures. When

your elbows are held up high this will prevent the bar from rolling forward

and it will also contract your front deltoids so the bar rests on your muscles,

not on your collar bone.

Some people like to wrap a towel or pad around the bar to add cushion.

While this may help you, I personally nd adding cushion to the bar more of

a nuisance than a benet. Id rather squat with no padding on the barbell. It

is a little uncomfortable at rst, but your shoulders will toughen up to it and

eventually youll be able to squat with no discomfort.

Front Squats (Narrow Stance)




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All the same exercise info that is listed on the pervious page with the narrowstance front squat applies to the wide stance front squat.

Squatting with a wider stance brings in more of the hips, glutes, and

hamstrings into the exercise. Generally youll feel stronger and more secure

squatting wide than you will squatting with a narrow stance. Thats why we

start with the narrow stance rst and then continue on with the wide stance

afterwards.

Front Squats (Wide Stance)




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Back squats will work more of the hamstrings and quads equally compared

to front squats. The weight is more centered on your upper back and this is

easier to balance and places your body in a stronger position to squat.Again, just like with the front squats some people like to wrap a towel or

pad around the bar to add cushion. But I personally prefer to use the bare

barbell. Even though it maybe a bit more uncomfortable at rst your back will

toughen up to it and eventually youll be able to squat with no discomfort

from the bar on your back. Not only that, but adding padding can cause the

bar to roll or slip down your back and this could be dangerous, especially if

squatting heavy weights.

With all squat variations take a deep breath at the start of the lift, holdyour air in your belly, and squat down. Use the tension created in your torso

from holding your air to help you rebound out of the bottom position.

You can breath in and out freely in between reps when you are standing

back up with the weight locked out, but during the actual squat itself

make sure to hold your air in. This will stabilize your torso and increase your

squatting strength.

Back Squats (Narrow Stance)




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All the same exercise info that is listed on the pervious page with the narrow

stance back squat applies to the wide stance back squat.

Squatting with a wider stance brings in more of the hips, glutes, andhamstrings into the exercise. Generally youll feel stronger and more secure

squatting wide than you will squatting with a narrow stance. Thats why we

start with the narrow stance rst and then continue on with the wide stance

afterwards.

Back Squats (Wide Stance)




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The seated calve raise machine is a good isolation exercise for the calves.

Generally, the seated position with your knees bent at a 90 degree angle will

place more of the workload on the outer head of the calve, the soleus muscle.

When setting up for seated calve raise make sure that the kneepad is very

snug tting right over the top of the knees. This will place the stress right overthe calve muscles. Do not set up with the pad higher up on your quads.

As you do the exercise itself make sure to lower your heels all the way

down for a deep stretch, hold this for a brief moment, then lift up all the

way on the balls of your feet for a peak contraction. When it comes to

building big calves, using a full range of motion is the key to maximizing your

development.

Seated Calve Press




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Standing calve raises are my personal favorite calve exercise because they

work the calves through a full range of motion and allow for heavy weights

to be lifted. Just like with all calve raise variations you should really

exaggerate the stretch and the peak contraction with each rep you do.

The calves are a very tough dense muscle that gets worked with a partial

rep every time you take a step. So to really spur on muscle growth you need

to work them in a way they are not accustomed to, which is fully stretched

and peak contracted.

With the standing calve raise variation you can use a little leg drive from

your knees as you fatigue to help you grind out those last few reps. This is

why we start with the stricter seated calve raise variation rst, and then

move on to the standing calve raise variation afterward.

Standing Calve Raise


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Exercises for Back, Biceps,& Abs Workout




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With rowing exercises the wider your grip, the more youll work the inner

back. And the closer your grip, the more youll work the outer back. Generally

youll feel stronger with a closer grip compared to a wider grip. In fact it works

the complete opposite of pressing exercises for the chest, where youll feel

stronger the wider your grip.

As you do bent over rows keep your lower back arched and upper body at a

45 degree angle to the oor. Then row the barbell into your stomach. A lot of

people make the mistake of bending over too far at the waist and rowing the

bar too high to their chest. This just places excess strain on your lower back.

Youll feel stronger and work the lats harder by using the proper technique.

Bent Over Barbell Row (Wide Grip)




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With rowing exercises the wider your grip, the more youll work the inner back.And the closer your grip, the more youll work the outer back. Generally youll

feel stronger with a closer grip compared to a wider grip. So to match our

strength curve, were going to start this workout with the wide grip rst. Then

move on to the narrow grip afterwards to continue on in a stronger rowing

position.

Just like with the wide grip row, keep your lower back arched and upper

body at a 45 degree angle to the oor. Then row the barbell into your

stomach. A lot of people make the mistake of bending over too far at thewaist and rowing the bar too high to their chest. This just places excess strain

on your lower back. Youll feel stronger and work the lats harder by using the

proper technique.

Bent Over Barbell Row (Narrow Grip)




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Rowing with an underhand curl grip or a reverse grip, will target the lowerlats to a greater degree and will also bring the biceps more into play as a

secondary muscle group. For most people rowing with a reverse grip will feel

stronger than rowing with a regular overhand grip. So to match our strength

curve, were going to move on to using the reverse grip after using

an overhand grip to continue on rowing in a stronger position.

Bent over barbell rows, especially using a reverse grip, were a favourite

back exercise of former Mr. Olympia Dorian Yates, and he had one of the

most developed backs and widest lat spreads in all of bodybuilding.

Bent Over Barbell Row (Reverse Grip)




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Using a reverse grip when curling places the biceps in its weakest curlingposition, but it is an awesome forearm exercise. It can help add size and

depth to the arms because it targets the brachioradialis muscles in the

forearms and the brachialis muscles in the upper arms. Working these

muscles is almost like building the arms from the inside out because

these muscles are underneath the biceps.

The rst Mr. Olympia ever Larry Scott did a lot of reverse curls in his

workouts and he was known for his exceptional arm development.

Reverse Grip Barbell Curls




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With the barbell curl you are better o using a straight barbell rather thenan EZ curl barbell. The act of twisting your hands all the way so your palms

are facing up in the supinated position, will fully activate the bicep muscles.

Granted it may feel a little more uncomfortable on the wrists at rst, but

the little bit of discomfort is worth it in terms of fully stimulating your bicep

muscles.

You can target the dierent muscle head of your biceps by varying the

width of your hand placements. A wider grip will tend to focus more of the

stress on the inner head of the bicep, and a narrow grip will tend to focusmore of the stress on the outer head of the bicep. And of course, a medium

width grip will target the entire bicep equally.

Generally, you will not be as strong with a wide grip, as you would be with a

closer grip, but youll still be a lot stronger compared to using the reverse grip.

Wide Grip Barbell Curls




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Close Grip Barbell Curls

The close grip barbell curl is a great exercise for developing the outer head ofthe biceps and building up more bicep peak and shape.

The whole principle behind the Fitness Model Workout is to start o in the

weakest position and continue on with the exercises by switching to stronger

positions. In the case of barbell curls you are weakest with a reverse grip and

much stronger with an underhand grip. Then to take that even further, you

are weakest with a wider curl grip and stronger with a closer curl grip. Thats

the reason for going from reverse curls, to wide grip underhand curls, to close

grip underhand curls in that particular order.




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The hanging knee raise is a great abdominal exercise that targets the lower

abs and hip exors. When it comes to abdominal workouts, the lower abs are

the hardest area to train and tend to be the most stubborn area for people to

develop.

To do this exercise simply hang from a pull up bar and raise your knees up as

high as you can to contract your abdominal muscles. Just this basic movement

right here is quite challenging. But as you get more advanced with this exercise

you incorporate twisting from side to side to target the obliques as well. You

can even do the exercise with your legs straight. This will increase the resistance

on your ab muscles due to the leverage and weight of your legs.

Hanging Knee Raises




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The weighted knee crunch, also known as kneeling cable crunch, is a great

weighted isolation exercise for the abs. This movement primarily targets the

upper abs.

As you do this exercise curl and crunch your upper torso as well as bending

at the waist. This will help to fully engage and contract the abdominals.

I prefer to hold onto a rope attachment for this exercise, but you can also

grab a short straight bar attachment with an underhand grip. Regardless of

the attachment you use, try not to pull down with your arms, keep your arms

in a xed position and focus the exercise on contracting your abs.

Weighted Knee Crunch


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MUSCLE MODELROUTINE

Exercises for Shoulders& Triceps Workout




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The behind the neck press really works the deltoids with a basic compound

power move. There is more emphasis on the upper back with the behind the

neck press as compared to pressing in front of the head.

When setting up for any barbell shoulder press exercise a good rule of

thumb is to space your hands slightly wider than shoulder width. Your

forearms should be vertical in the bottom of the lift. If your forearms are

angled inwards at the bottom of the lift your grip is too narrow, and if they

are angled outwards your grip is too wide.

While the behind the neck press is a fantastic shoulder exercise, it does

require a lot of exibility in the shoulders. So Id recommend paying extra

attention to warming up your rotator cu prior to lifting heavy weights in

this move. Its better to play it safe and take some extra time for warming up,

rather than rushing things and risking an injury that could keep you out of the

gym for weeks.

This is an exercise where it would be a good idea to have a spotter with you

at all times. You can see examples of how to spot someone with this exercise

in the Muscle Model Shoulders & Triceps video.

Behind The Neck Barbell Press




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The seated military press (also called seated shoulder press) works the

deltoids similar to the behind the neck press, but there is more emphasis on

the upper chest as compared to pressing behind the head.

This is my personal favorite barbell shoulder press variation because it

doesnt place as much stress on the shoulder joint itself. But everybody is

dierent, some people like the behind the neck press better.

Just like with the behind the neck press, the rule of thumb is to space your

hands slightly wider than shoulder width. Your forearms should be vertical in

the bottom of the lift. If your forearms are angled inwards at the bottom of the

lift your grip is too narrow, and if they are angled outwards your grip is too wide.

Seated Military Press




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The upright cable row works the entire upper back, especially the traps and

rear deltoids. The cable variation hits the muscles from a unique angle, which

a lot of people nd more comfortable, as compared to doing this exercise

with free weights.

I personally like to do this exercise with a rope attachment because it

allows for more freedom of movement with your hand position. The rope

helps take stress o the wrist joint. But you could also use a straight or EZ bar

attachment for this exercise as well.

At the top of each rep you should really squeeze and contract your upper

back for a second before lowering the weight back down. Cable exercises such

as this really work well for using the peak contraction technique, because

cables provide constant tension throughout the entire range of motion of the

exercise.

Upright Cable Rows




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The front cable raise is an isolation exercise that works the front deltoids. The

cable variation hits the muscles from a unique angle, and actually provides

a greater range of motion compared to doing the same exercise with free

weights. With cables you have constant resistance right from start to nish,

but with free weights the resistance is highest at the top of the movement

and lowest at the bottom due to leverage.

I personally like to do this exercise with a rope attachment because it

allows for more freedom of movement with your hand position. The rope

helps take stress o the wrist joint. But you could also use a straight or EZ bar

attachment for this exercise as well.

At the top of each rep you should really squeeze and contract your

shoulders for a second before lowering the weight back down. Cable exercises

such as this really work well for using the peak contraction technique,

because cables provide that constant tension throughout the entire range of

motion of the exercise.

Front Cable Raises




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The dumbbell side lateral raise is an isolation exercise that works the sidehead of the deltoids. Because this is an isolation exercise you dont need to

handle heavy weights, youll get more benet from this exercise by using

moderate weights and strict form.

Youll isolate the shoulder more and make the movement harder if you

keep the dumbbells at your sides when you start the lift, compared to if

you hold them out in front of your body.

As you lift the dumbbells to the side in an arc motion, keep a slight bend

in your elbows to take tension o the elbow joint. Also try to keep the

dumbbells level with the oor at all times as you perform the exercise. If you

let the ends of the dumbbells tilt upwards this will take stress o the side

deltoids and place it on the front delts.

Dumbbell Lateral Raises




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The upright row works the entire upper back, especially the traps and rear

deltoids. The dumbbell variation allows for more freedom of movement

in the hands and is generally more comfortable on the wrists compared to

doing this exercise using a barbell. But both variations are ok and will work

the same muscle groups.

As you do this exercise make sure to row up with your elbows. Your elbows

should always be higher than your hands at all times during this exercise. At

the top of each rep you should really squeeze and contract your upper back

for a second before lowering the weight back down.

Rowing exercises like this work really well for using the peak contraction

technique, because you have to work to hold the weights at the top position,

unlike a lot of pressing exercises where you can lockout the weights and get

a rest at the top.

Close Grip Upright Rows




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The dumbbell shrug is an awesome power move that really works the traps

and allows for heavy weights to be lifted. There isnt a big range of motion

when doing any shrug variation, whats most important is fully squeezing and

contracting the muscles at the top of each rep.

For exercises like shrugs that allow for heavy weights to be lifted you can

use lifting straps to help re-enforce your grip.

Lifting straps can be a little bit tricky to

gure out at rst, but once you get the hang

of them they can really help you hold on to

heavier weights.

Just a word of caution here, dont overuse

lifting straps. Some guys become dependant

on them and never build up their natural grip

strength. My advice is to save them for your

heavy working sets when you really need

them.

Dumbbell Shrugs




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The lying tricep extension (aka the skull crusher) is an awesome exercisethat targets the long head of the triceps and allows for fairly heavyweights

to be lifted.

For this exercise grab an EZ curl bar with the narrow hand spacing. This will

allow you to isolate the triceps more and the slight angle of the bar will take

stress o the wrists as compared to using a straight barbell.

Lowering the bar to your forehead (hence the name skull crusher) will

place the most stress on the triceps. Some people like to lower the bar behind

their head, but this takes stress o the triceps and brings the lats into play.This would be a good exercise to have a spotter assist you by handing you


nished.

EZ Bar Skull Crushers




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Close Grip Presses

The close grip bench press is a basic compound power exercise for the triceps

that allows for heavy weights to be lifted. There are two variations of this

exercise.1. Where you use the actual barbell bench press and do the lift

with a close grip.

2.This particular variation where youll use an EZ curl bar, usuallyas an extended set right after performing skull crushers.

For this variation youll grab an EZ curl bar with the narrow hand spacing.

Lower the barbell until it touches your lower chest / upper abs, then press the

bar back up until it is locked out at the top.

As you lower the bar keep your elbows tucked in close to the sides of yourbody. Do not let your elbows are out to the side as this will place excess

strain on the shoulder and wrist joints.



nished.




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The rope press down is a great isolation exercise for the triceps. With all cable

exercises the muscles get worked with continuous tension right from the start

to nish. There is no down time with cables where the muscles get to relax.

By using a rope attachment for this exercise youll make it A LOT harder

and stricter compared to using a bar attachment. The angle of the hands

when using a rope works more of the outer head of the triceps, because of

this you will not be able to handle nearly as much weight as you could if you

used a bar attachment and a regular overhand grip.

At the top of each rep you should really squeeze and contract your triceps

for a second before lowering the weight back down. Cable exercises such

as this really work well for using the peak contraction technique, because

cables provide constant tension throughout the entire range of motion.

Close Grip Rope Press Downs


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Exercises for Legs & Abs Workout

MUSCLE MODELROUTINE




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The squat is arguably one of the best exercises you can do for muscle growth.

Not only do they heavily work the legs, hips, back, and traps. But squats

provide a high level of stimulation to the central nervous system and this in

turn helps trigger an anabolic response throughout the entire body.

When you squat make sure to keep your head and chest up at all times.

Try to sit back and down as you squat letting your hips sink deep into the

squat. Then when you come back up purposely keep your head up and even

purposely push your head back towards the bar. This will help you maintain

your posture as you squat up.

Your hips should not rise up before your chest when coming up out of the

bottom. If they do it lets the bar drift forward and puts your body out of

alignment. This places excess strain on the lower back as you squat.

Its rare to see people doing barbell squats in the average tness gym, let

alone doing squats with good form. So make sure to really perfect your squat

form rst. Even if you have to practice squatting with just the empty bar until

you get it down pat. Its better to start lighter and build up gradually using

perfect form. Rather then risking injury from using poor form and having to

unlearn bad habits later on down the road.

Barbell Squats




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The leg press is a great mass builder for the legs that allows for heavy

weights to be lifted. This exercise is a great complement to the squat because

it works the legs hard, but doesnt place stress on the back.

When you are doing the leg press the higher you place your feet on the

footplate the more youll work the hamstrings and glutes. And the lower you

place your feet on the footplate the more youll work your quadriceps. You

should experiment and see which position feels best for you.

As you lower the weight down stop when your quads touch your torso.

Do not go too deep and have your lower back roll up o the bottom of the

backrest. This will just increase your risk of injury and has no additional

muscle building benets.

When doing heavy leg exercises like leg presses and squats you should

take a deep breath at the start of each rep, hold your air in your belly, lower

the weight down, and actually use the tension created in your core to help

rebound out of the bottom position. Then when you lock the weight out at

the top you can take a couple breaths before doing your next rep. Controlling

your breathing like this will stabilize your torso and make you stronger during

the lift itself.

Leg Press




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The sti leg deadlift is a fantastic exercise for the hamstrings, glutes, and

lower back. Using dumbbells will make the exercise more challenging and

actually stimulate a higher level of neuromuscular activation because you

have to balance and support 2 weights. Youll actually feel the dumbbell

deadlift variation more throughout the core compared to the barbell leg

deadlift variation.

This move really stretches out the hamstrings. The way I like to visualize

doing this exercise is touching your toes while holding weights.

Keep your knees slightly bent to take tension o the tendons, but do not

squat down in the legs, keep your legs in a xed position. Keep your back tight

and maintain a natural arch in your lower back. Lower down until you feel

your hamstrings stretch out, hold it for a split second, then return to the top

position.

Dumbbell Stif Leg Deadlit




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Lying leg curls are a great isolation exercise for the hamstrings. They work the

hamstrings in a peak contraction position, unlike the sti leg deadlift, which

works the hamstrings in a fully stretched position.

As you are doing this exercise you should pull your toes up towards your

shins as you curl your legs. This foot position will allow you to contract your

hamstrings harder than if you pointed your toes out straight and exed your

calves.

Curl your legs up as high as you can and actually try to touch your feet to

your butt. Now chances are you wont be able to touch, but try to non-the-

less, as it will ensure you are fully contracting your hamstrings. Hold this peak

contraction position for a second before lowering the weight back down to

the starting position.

Lying Leg Curls




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Leg extensions are a great isolation exercise for the quadriceps. They work

the quads in a peak contraction position and are great for really brining out

the detail and separation in your legs.

Just like with the leg curls, as you are doing this exercise you should pull

your toes up towards your shins as you extend your legs. This foot position

will allow you to contract your quads harder than if you pointed your toes out

straight and exed your calves.

With this exercise lockout your legs fully at the top and hold it for a second

before lowering back down. Because this is a peak contraction exercise the

fully locked out position is actually the hardest one to hold, you cant lock out

the weights and get a little rest like with some exercises.

Seated Leg Extensions




46

Standing Calve Raise

Standing calve raises are my personal favorite calve exercise because they

work the calves through a full range of motion and allow for heavy weights

to be lifted. Just like with all calve raise variations you should really

exaggerate the stretch and the peak contraction with each rep you do.

The calves are a very tough dense muscle that gets worked with a partial

rep every time you take a step. So to really spur on muscle growth you need

to work them in a way they are not accustomed to, which is fully stretched

and peak contracted.

With the standing calve raise variation you can use a little leg drive from

your knees as you fatigue to help you grind out those last few reps. This is

why we start with the stricter seated calve raise variation rst, and then

move on to the standing calve raise variation afterward.




47

The donkey calve raise variation provides a deeper stretch in the calves

compared to the standing variation. The fact that you are bent over at the

waist hits the calves from a unique angle and really pre-stretches them even

more so.

For adding resistance to this exercise you have some dierent options.

The easiest in my opinion is simply adding weight with a weight belt as Im

showing here in the pictures.

If you are training with a partner you can literally have your partner sit on

your back, just like if you were going to give him a piggy back ride, and use his

bodyweight for resistance.

Some gyms may have an actual donkey calve raise machine that can

provide weight via a proper weight stack machine.

Either one of these option is ok for adding resistance to this exercise. And

just like with all calve exercises, youll get better overall muscle stimulation if

you focus more on really going for the deep stretch at the bottom and the full

peak contraction at the top of each rep you do.

Donkey Calve Raise


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48

Exercises for Chest& Biceps Workout

MUSCLE MODELROUTINE




49

Incline Dumbbell Chest Press

The incline bench press is a great exercise to work the upper chest. With

secondary stress placed on the shoulders and triceps. For this exercise set the

incline of the bench between a 30 to 45 degree angle. The higher the angle ofthe bench the more dicult the exercise will be because it uses more of the

shoulders and less of the chest.

When using dumbbells for this exercise you get more muscle stimulation

compared to using a barbell, because you have to balance and support

2 weights. Dumbbells force both the left and right sides to handle an equal

workload. This is can help create balance and proportion, especially for

people who have one side bigger or stronger than the other. Its actually

quite common to be more developed and stronger on your dominant side,so including dumbbell exercises in your workouts can help balance this out

overtime.

Dumbbells also allow more freedom of movement with your hand

positions. Youll notice here in the pictures that Im holding the dumbbells

on a slight angle, with my elbows tucked in closer to my sides. This position

takes stress o the shoulder joint and actually places you in a stronger

position to press.




50

The at bench press is a great exercise to work the overall chest. With

secondary stress placed on the shoulders and triceps. Generally youll feel

stronger on the at bench press than you will on the incline bench press dueto leverage and the ability to utilize more of the pectoral muscles during the

press.

All of the same things about the use of dumbbells with the incline

dumbbell bench press description will apply to the at dumbbell bench press

as well.

Just as a side note this is an awesome assistant exercise to really help

bring up your at barbell bench press. A lot of guys are obsessed with getting

a bigger bench press, as its often the ego exercise by which your strength inthe gym is judged. Im sure youve probably been asked the question

How much can ya bench?

So if you are at a strength plateau with your at barbell bench press,

switching to at dumbbell bench presses for a while is a great way to provide

some unique muscle stimulation and bust out of your bench press training rut.

Flat Dumbbell Chest Press




51

The pec deck is a good isolation exercise that works the chest in a peaked

contraction position. The majority of the stress on your pecs is right at the

top when your arms are together and your chest is fully contracted.

This move is great for getting a pump in your chest because there is

constant tension throughout the entire exercise. You cant lock it out at the

top and get a little break like you can with the bench press.

When setting up for the pec deck y make sure to position the seat high

enough so that your elbows are slightly lower than your shoulders when

holding onto the handles. This position takes stress o the shoulder joint

and rotator cu and places more of the workload right on the chest muscles

themselves.

Seated Pec Deck




52

The cable crossover y is another great isolation exercise for the chest. It

works similar to the pec deck y, but because you are using cables rather than

a xed handle machine youll have to recruit more stabilizer to balance andcontrol the cables during the exercise.

When you set up for this exercise its a good idea to place one leg in front of

the other and lean forwards. This will give you have a better base and allow

for heavier weights to be lifted compared to if you stood up straight with your

feet together.

Make sure to keep your elbows bent and in a xed position during the

entire exercise. This will take stress o the elbow joints and ligaments while

allowing for heavier poundages to be lifted.

Cable Flys




53

Preacher curls are a personal favourite exercise of mine, they stretch out

the biceps in the bottom and provide a strict movement to really pump up

your biceps. Most people like to do preacher curls on the angled side of the

pad, but I prefer to do them on the opposite side where your arms can hang

straight down. Not all preacher curl benches allow you to do curls on the

backside of the pad, but if the one at your gym does then by all means take

advantage of it. However, if you only have a standard preacher bench with

the 45 degree angle pad then you use that variation instead.

Doing preacher curls on the vertical side of the pad allows you to go all

the way down and slightly rebound out of the bottom because your arms

are pointing straight down and there is not a lot of strain on your elbows or

tendons, youll just feel a light stretch in the muscles. Its safer and easier on

the tendons compared to using the 45 degree angle preacher bench.

I also recommend you do this exercise with the close grip of an EZ curl

barbell. The angled grip and width works really well for this movement and

the close grip will target the outside head of the biceps and help build more

shape and peak.

Preacher Curls




54

This is the most basic bread and butter bicep exercise there is. Simply grab

a barbell with both hands and curl it up. Its pretty simple, but it works.

One major problem that we are facing these days is that with so many new

fancy exercise machines in the gym, a lot of people are getting away from

the basic free weight movements that have stood the test of time and have

been proven to be the most eective movements for building real size and

strength.

With the standing barbell curl you are better o using a straight barbell

rather then an EZ curl barbell. The act of twisting your hands all the way

so your palms are facing up in the supinated position, will fully activate the

bicep muscles. Granted it may feel a little more uncomfortable on the wrists

at rst, but the little bit of discomfort is worth it in terms of fully stimulating

your bicep muscles.

You can also target the dierent muscle head of your biceps by varying

the width of your hand placements. A wider grip will tend to focus more of

the stress on the inner head of the bicep, and a narrow grip will tend to focus

more of the stress on the outer head of the bicep. And of course, a medium

width grip will target the entire bicep equally.

Standing Barbell Curls


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55

Exercises for Back Workout

MUSCLE MODELROUTINE




56

Pull ups and chin ups are one of the best lat exercises you can do. If you show

me someone who is good at doing pull ups and chin ups chances are youll

show me someone who has a wide v-shaped muscular back.

Now some people will use the term pull up and chin up interchangeably.

But generally a pull up is when you grab the bar with a regular overhand grip.

And a chin up is when you grab the bar with an underhand curl grip. However,

theres a bit of grey area with the naming because most gyms these days

have various dierent grips and handles that you can grab for doing

pull ups / chin ups (i.e. parallel grip, angled grip, etc.)

I suggest that you use all the dierent grips and variations in your

workouts. You can literally use a dierent grip for every set to hit your lats

from all kinds of positions and angles.

Regardless of what grip you use, make sure to go through a full range of

motion when doing pull ups. A lot of people make the mistake of using short

choppy reps. Youll get a better back workout and make better overall muscle

gains if you make sure to a full stretch at the bottom of each rep.

Pull Ups / Chin Ups




57

Bent Over Rows

Bent over barbell rows were a favourite back exercise of former Mr. Olympia

Dorian Yates, and he had one of the most heavily muscled backs in the

history of bodybuilding.As you do this exercise keep your lower back arched and upper body at a

45 degree angle to the oor. Then row the barbell into your stomach. A lot of

people make the mistake of bending over too far at the waist and rowing the

bar too high to their chest. This just places excess strain on your lower back.

Youll feel stronger and work the lats harder by using the proper technique.

There are dierent kinds of grip variations that you can use with bent over

barbell rows to work the back from dierent angles (i.e. wide grip, narrow

grip, underhand grip, etc.) Well be covering some of those dierent variationsin the other workouts of this program.




58

The seated cable row is an awesome rowing exercise for the lats,

rhomboids, and traps. It works similar to the bent over barbell row, but

because were using cable resistance you get more constant tension on theback from start to nish.

Keep your chest high and your back arched as you do this exercise. Then

row the handle right into your stomach. Some people like to bend over at

the waist, letting their entire torso move forward and backwards with each

rep in eort to engage the lower back more. Now while this is ok when using

lighter weights, it can be dangerous when you lift heavier. Id recommend just

keeping your lower back arched and solid the entire time and save the lower

back work for another more appropriate exercise.With all rowing exercises really focus on rowing back with your elbows. Pull

them back as far as you can to fully contract the back at the top of each rep,

hold this position for a moment, then lower the weight back to the starting

position.

Seated Close Grip Rows




59

Dumbbell pullovers help to expand the rib cage and work all the supporting

muscle groups along the torso, chest, lats, arms, and shoulders through a full

range of motion. This can really help add thickness and depth to your torso,which is one area that a lot of people lack these days.

The pullover is a stretching exercise, so youll make better gains from using

a moderate weight, higher reps, and really working through a full range of

motion. Add weight to the exercise in a gradual progressive fashion, but never

at the expense of sacricing your exercise form.

To expand the rib cage and getting a better stretch during the exercise try

to set yourself up so that your hips are lower than the height of the bench as

shown in the pictures. If you are training with a partner it would be a goodidea to get them to hand you the dumbbell at the beginning of this exercise

and take it from you at the end. Its much easier and safer to get in position

this way.

Dumbbell Pullovers




60

One-arm dumbbell rows are a killer back exercise that allow for heavyweights

to be lifted. Generally youll be able to lift more weight per arm with one-arm

dumbbell rows than you would be able to lift in a 2 arm barbell row. This isbecause you can focus 100% of your energy on each side at a time.

When doing dumbbell rows I nd it best to stand with your feet straddled,

as shown in the pictures, and brace your free hand against a sturdy object like

a weight rack. This position will allow you to feel stronger and handle heavier

weights compared to kneeling on an exercise bench like some people do

when performing dumbbell rows.

As you do the exercise row the dumbbell all the way up until it touches

your torso, hold for a second to fully contract your lats, and then lower all theway down for a full stretch at the bottom.

One-Arm Dumbbell Rows




61

The reverse pec deck y is awesome exercise for the rear deltoids and entire

upper back. This movement allows you to hit these muscles with relatively

heavy weights and strict form. This is a very important exercise to include in

your workouts because it helps balance out your upper back and shoulder

development.

Very often guys will focus too much on the pressing exercises to the front

and not enough on the smaller muscles of their upper back. This can lead

to potential muscle imbalances and rotator cu problems. So by including

upper back work like the reverse pec deck you can prevent this problem and

develop a better proportioned physique.

Reverse Pec Deck Fly




62

Weighted back extensions (also called hyperextensions) are a fantastic

exercise for the lower back, hips, glutes, and hamstrings. The lower back is an

area that a lot of people neglect in their workouts because its not a show

o muscle like the chest, arms, or abs. This neglect is part of the reason why

people often experience lower back problems as they get older.

This is a critical area that you really need to focus on in your training. In

fact I recommend that you regularly include back extensions in your workouts

because having a strong posterior chain (i.e. the muscles the run along the

back of the body) will help strengthen your core and help with virtually every

exercise you can do. This strength will carry over into all standing exercises

like shoulder presses, squats, deadlifts, even bicep curls.

Its a good idea to save this exercise for at the end of a back workout. If you

did it earlier in your back workout it could pre-exhaust your lower back and

really limit you in performing your other back exercises. This one is best saved

as a nisher to your back workouts.

Weighted Back Extensions


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63

Primer Workout For

The Hardcore Bodybuilder Routine

500 RepBodyweight

Circuit




64

Push ups are one of my all time favorite chest exercises. Before I got involved

with serious weight training I participated in martial arts and did lots of

bodyweight exercises such as push ups.

In fact when I was a teenager I could bang out 100 push ups in a single set.

All those push ups certainly helped give my chest development a boost and is

one of the reasons why my chest is one of my best bodyparts today.

One thing youll notice in the pictures above is that Im holding Hex Shaped

Dumbbells while doing push ups. This position of holding a handle is more

comfortable and natural on your wrist joint then keeping your hands at on

the oor. Most people feel stronger in this position and are able to perform a

few addition reps, compared to having their hands at on the oor.

Doing push ups with a close hand spacing really works your inner chest.

Medium hand spacing (as shown in the pictures) works the overall chest. And

wide hand spacing works more of the outer chest. The closer your hands are

together the harder it is, so you can start your sets using a narrow grip, and

with each set as you fatigue you can move your hands out a little wider.

Push Ups




65

Bodyweight rows are basically the opposite of push ups. They work your back

and biceps to the same degree that push ups work your chest and triceps.

This is a challenging bodyweight back exercise, but its not as hard as

regular pull ups because you are only lifting about 60% of your bodyweight.

Youll be able to perform higher reps of bodyweight rows than you will be

able to do for pull ups. In fact they are a great stepping stone exercise to

help folks who are not strong enough to do a regular pull ups.

With bodyweight rows youll generally feel stronger using a narrow grip

compared to using a wider grip (the opposite of push ups). So you may want

to start o with a wider grip and more your hands close together with each

set as you fatigue. You can also use an underhand grip to work more of the

biceps and lower lats as well.

If possible Id recommend that you do this exercise in a smith machine

rather than using a free weight barbell in a rack. The smith machine will be a

lot more solid and secure for performing this exercise because the bar will not

roll like a free weight barbell can.

Bodyweight Rows




66

Lunges are one of the best leg exercises you can do. And when you do them

with your back leg elevated on a bench, as shown in the pictures, youll really

maximize the muscle stimulation and get a better range of motion as you do

the exercise.

This move really stretches out the quadriceps in your back leg, and youll

feel your hamstrings and glutes working hard in your front leg.

Try to position the width of your stance so that your knee is centered over

your front foot when in the bottom position of the lunge. This will be the

strongest position. If you stand too narrow you will place more stress on the

knees, and if you stand too wide you will place more stress on your hip joint.

Make sure to perform equal reps for both legs. One leg may feel stronger

or more secure than the other. If thats the case dont worry about it, thats

totally normal. Virtually everyone has some muscle imbalances between

their left and right sides. But you should make a point to start with your

weaker side rst and then do the exact same number of reps for your stronger

side afterwards.

Bodyweight Lunges




67

Hyperextensions (also called back raises) are a fantastic exercise for the

lower back, hips, glutes, and hamstrings. The lower back is an area that a lotof people neglect in their workouts because its not a show o muscle like

the chest, arms, or abs. This neglect is part of the reason why people often

experience lower back problems as they get older.

This is a critical area that you really need to focus on in your training. In fact

I recommend that you regularly include hyperextensions in your workouts

because having a strong posterior chain (i.e. the muscles the run along the

back of the body) will help strengthen your core and help with virtually every

exercise you can do. This strength will carry over into all standing exerciseslike shoulder presses, squats, deadlifts, even bicep curls.

When doing this exercise position the pad of the bench low enough so that

your pelvis can comfortably bend over the edge. The lower the pad the more

youll be able stretch in the bottom position and bring in the hamstrings and

glutes into the exercise.

Hyperextensions




68

The decline bench sit up is one of my personal all time favorite abdominal

exercises. It works the entire abdominal region; the upper abs, lower abs, and

also brings the obliques into play as well. It really is an all in one abdominal

exercise.

The steeper you have the decline of the bench, the harder the exercise will

be. So you may want to start with a lower decline at rst and gradually build

up to a steeper decline as you get more advanced.

When you do this exercise do not rest at on the bench in the bottom

position, keep tension on your abs at all times. Basically you shouldnt let

your shoulders touch the bench in between reps.

Decline Bench Sit Ups


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69

Exercises for Chest Workouts

HardcoreBodybuilder

ROUTINE




70

The decline barbell bench press is a good mass building chest move. Of the

dierent bench press variations (i.e. at, incline, and decline) youll generally

feel strongest and be able to lift the most weight on the decline bench. The

reason for this is because it brings a large portion of the chest into play, there

is less strain on the shoulder joint, and the angle of arms are at their most

advantageous position for pressing heavy weights.

Despite these pressing advantages, not many people perform decline

bench presses. More often than not they will opt for the popular at bench

or incline bench instead. So thats why I wanted to include them here in the

Hardcore Bodybuilder Routine. It will provide unique muscle stimulation that

you are probably not accustomed to, and it will allow for heavy weights to be

lifted. So youll get a double whammy of muscle building benets!

When benching grip the bar with a moderate width, for most guys thats

pinky ngers on the rings of the bar. Keep your elbows tucked, so at the

bottom they are at a 45 degree angle to the sides of your torso, dont let

them are straight out to the sides. The tucked position is a stronger pressing

position and it is also safer on your shoulders and rotator cus.

Decline Bench Press




71

The incline dumbbell y is a good isolation exercise that works the chest in a

fully stretched position. The majority of the stress on your pecs is right at the

bottom when your arms are extended out to the sides and your chest is fully

stretched. Its always good to perform stretching exercises like this after the

muscles are already pumped up with a mid range power exercise, such as the

bench press.

Including a fully stretched exercise like this is great for aiding with

muscle growth because they use Stretch Overload Training, also known

as Stretching With Weights. This is something that will enhance muscle

growth from hyperplasia (i.e. muscle-ber splitting). This expands the

connective tissue and fascia, which surrounds the muscles, and there by

enable the muscles to grow bigger and stronger.

Since the main purpose of the dumbbell y is stretching the muscles,

lifting heavy weights is not as important as proper technique and getting a

deep stretch. Strive to increase the weights gradually overtime, but never at

the expense of exercise form.

Incline Dumbbell Fly




72

Pec Deck Fly

The pec deck is a good isolation exercise that works the chest in a peaked

contraction position. The majority of the stress on your pecs is right at the

top when your arms are together and your chest is fully contracted.

This move is great for getting a pump in your chest because there is

constant tension throughout the entire exercise. You cant lock it out at the

top and get a little break like you can with the bench press.

When setting up for the pec deck y make sure to position the seat high

enough so that your elbows are slightly lower than your shoulders when

holding onto the handles. This position takes stress o the shoulder joint

and rotator cu and places more of the workload right on the chest muscles

themselves.




73

Reverse Pec Deck Fly

The reverse pec deck y is awesome exercise for the rear deltoids and entire

upper back. This movement allows you to hit these muscles with relatively

heavy weights and strict form. This is a very important exercise to include in

your workouts because it helps balance out your upper back and shoulder

development.

Very often guys will focus too much on the pressing exercises to the front

and not enough on the smaller muscles of their upper back. This can lead

to potential muscle imbalances and rotator cu problems. So by including

upper back work like the reverse pec deck you can prevent this problem and

develop a better proportioned physique.




74

Push Ups

Push ups are one of my all time favorite chest exercises. Before I got involved

with serious weight training I participated in martial arts and did lots of

bodyweight exercises such as push ups.

In fact when I was a teenager I could bang out 100 push ups in a single set.

All those push ups certainly helped give my chest development a boost and is

one of the reasons why my chest is one of my best bodyparts today.

One thing youll notice in the pictures above is that Im holding Hex Shaped

Dumbbells while doing push ups. This position of holding a handle is more

comfortable and natural on your wrist joint then keeping your hands at on

the oor. Most people feel stronger in this position and are able to perform a

few addition reps, compared to having their hands at on the oor.

Doing push ups with a close hand spacing really works your inner chest.

Medium hand spacing (as shown in the pictures) works the overall chest. And

wide hand spacing works more of the outer chest. The closer your hands are

together the harder it is, so you can start your sets using a narrow grip, and

with each set as you fatigue you can move your hands out a little wider.


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75

Exercises for Back Workout

HardcoreBodybuilder

ROUTINE




76

Pull Ups / Chin Ups

Pull ups and chin ups are one of the best lat exercises you can do. If you show

me someone who is good at doing pull ups and chin ups chances are youll

show me someone who has a wide v-shaped muscular back.

Now some people will use the term pull up and chin up interchangeably.

But generally a pull up is when you grab the bar with a regular overhand grip.

And a chin up is when you grab the bar with an underhand curl grip. However,

theres a bit of grey area with the naming because most gyms these days

have various dierent grips and handles that you can grab for doing

pull ups / chin ups (i.e. parallel grip, angled grip, etc.)

I suggest that you use all the dierent grips and variations in your

workouts. You can literally use a dierent grip for every set to hit your lats

from all kinds of positions and angles.

Regardless of what grip you use, make sure to go through a full range of

motion when doing pull ups. A lot of people make the mistake of using short

choppy reps. Youll get a better back workout and make better overall muscle

gains if you make sure to a full stretch at the bottom of each rep.




77

The deadlift is the oldest and most basic of all weight-training exercises.

Simply load up a barbell and lift it o the ground, it doesnt get any more

basic than that. The deadlift is a compound movement that works all of

the major muscles in the body, with most of emphasis on the traps, spinal

erectors, hips, glutes, and hamstrings. The remaining muscles are involved in

stability control.

Stand in front of a barbell with your shins close to the bar. Feet shoulder

width apart or closer. Grab the bar with your hands outside your legs, a bit

wider then shoulder width. Keeping your arms straight, bend your legs and

atten your back. Position yourself so it is like you are doing a squat with the

barbell at arms length in front of you.

Youll notice in the pictures that Im using an alternate grip, which is one

hand facing forwards and the other hand facing backwards. The advantage

of this grip is that as the bar is rolling out of one hand, it is also rolling into the

other hand. Thus allowing you to hold onto heavier weights then you could

with a regular overhand grip. I personally like to switch back and forth with the

hand positions for each set to ensure equal development over the long term.

Deadlits




78

Dumbbell Pullovers

Dumbbell pullovers help to expand the rib cage and work all the supporting

muscle groups along the torso, chest, lats, arms, and shoulders through a full

range of motion. This can really help add thickness and depth to your torso,which is one area that a lot of people lack these days.

The pullover is a stretching exercise, so youll make better gains from using

a moderate weight, higher reps, and really working through a full range of

motion. Add weight to the exercise in a gradual progressive fashion, but never

at the expense of sacricing your exercise form.

To expand the rib cage and getting a better stretch during the exercise try

to set yourself up so that your hips are lower than the height of the bench as

shown in the pictures. If you are training with a partner it would be a goodidea to get them to hand you the dumbbell at the beginning of this exercise

and take it from you at the end. Its much easier and safer to get in position

this way.




79

The chest supported row is a strict rowing exercise variation that limits body

momentum during the lift. Make sure to fully extend your arms at the bottom

of the lift to get a good stretch throughout the lats. Then lift the handles as

far back as you can at the top to fully contract the muscles of the back. At the

top its ok to arch your back slightly to enhance the peak contraction.

There are several dierent kinds of chest supported row machines

available. The one Im using in the pictures is a Hammer Strength rowing

machine. But you can use whatever chest supported row machine you have

at your gym. The mechanics and benets of the exercise apply to all the

dierent variations.

Chest Supported Rows


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81

Exercises for Leg Workout

HardcoreBodybuilder

ROUTINE




82

Leg Extensions

Leg extensions are a great isolation exercise for the quadriceps. They work

the quads in a peak contraction position and are great for really brining out

the detail and separation in your legs.

Just like with the leg curls, as you are doing this exercise you should pull

your toes up towards your shins as you extend your legs. This foot position

will allow you to contract your quads harder than if you pointed your toes out

straight and exed your calves.

With this exercise lockout your legs fully at the top and hold it for a second

before lowering back down. Because this is a peak contraction exercise the

fully locked out position is actually the hardest one to hold, you cant lock out

the weights and get a little rest like with some exercises.


83/96Eat your meals 3 hours apart - No less than two and no more than four hours a

Part 11 the Exercise Description Guide

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Transcript of Part 11 the Exercise Description Guide