Read these before you start with the workout:

• You need to warm up first
• Than you need to stretch
• How heavy should the weight be?
• Lift with the right speed
• Breathe correctly
• How long should you rest between sets?

1.Lat pulldown – 15 repetitions; primary muscles trained – latissimus dorsi, teres major, midle trapesius, rhomboids (back and biceps)

• grasp the bar with pronated grip
• grip of the bar should be wider than shoulder-width
• position the thighs under the pads, if necessary adjust the thigh pad and seat
• lean the torso slightly backward
• extend the elbows fully

Downward movement phase

• pull the bar down and toward the upper chest
• maintain the slight torso backward lean; do not jerk the torso for assistance
• touch the bar to the chest

Upward movement phase

• allow the elbows to slowly extend back to the beginning position
• keep the torso in the same position

2.Chest press – 15 repetitions; primary muscles trained – pectoralis major and triceps (chest and back of your hands – triceps)

• sit down and lean back to assume five-point body contact position – head, upper back, lower back and but are touching the bench, feet are down on the board
• grasp handles with pronated grip
• align handles with the nipples of the chest; if necessary, adjust the seat height to correctly position the handles
• push the handles away from the chest to almost fully extended elbow position – keep the slightly bent

Backward movement phase

• allow the handles to slowly move backward for the maximum reach
• maintain the five body contact position

Forward movement phase

• push the handles away from the chest to the beginning position
• maintain the five body contact position
• do not arch the lower back or forcefully lock out the elbows

3.Dip biceps curl – 20 repetitions; primary muscle trained – biceps, quadriceps, gluteus maximus (arms, legs, butt)

• Lean against ball, against wall
• You legs should be shoulder width apart
• bring your feet about one foot forward and squad so your thighs are parallel to the floor
• keep your back straight and flat and heels flat on the floor
• While maintaining these position start curling dumbbells up and down

4.Machine shoulder press – 15 repetitions; primary muscles trained – anterior and medial deltoids, and triceps (shoulders and back of your hands – triceps)

• sit down and lean back to assume the five body contact position – head, upper back, lover back, butt, feet
• grasp the handles with pronated grip
• align handles with the top of the shoulders; if necessary, adjust the seat height to position the handles correctly

Upward movement

• push the handles upward until the elbows are almost fully extended, do not lock your elbows
• maintain the five-point body contact position
• do not arch the lower back

Downward movement phase

• allow the elbows to slowly flex to lower the handles to the beginning position
• maintain the five-point body contact position

Stretch

Back stretch:

Chest and biceps stretch

Triceps stretch

Repeat these sequence 3 times to complete 3 sets of each exercise, and stretch after each circle.
5.Squad jumps with heavy ball – 20 repetitions; primary muscles trained – quadriceps, gluteus maximus (legs and butt)

• stand with your feet hip-width apart, your arms in the front of your head are holding heavy ball
• lower into a basic squad
• when your thighs are almost parallel to the floor, jump off the ground
• land with your knees soft, and immediately lower into the next squad and jump
• repeat rhythmically

6.Hamstring curl – 15 repetitions; primary muscles trained – hamstrings (back of the legs)

• lie down and align knees with the axis of the machine
• hook the feet under the ankle pad
• grasp the handles
• flex the knees until the ankle pad nearly touches the buttocks
• than allow the knees to slowly extend to the starting position and repeat

7.Lunge dumbbell shoulder press – 20 repetitions (10 repetitions on each forward bent leg); primary muscles trained – anterior and medial deltoids, trapezius, triceps, quadriceps, gluteus maximus (shoulders, back of your hands – triceps, legs and butt)

• grasp dumbbells and assume lunge position – your thigh of the forward leg should be parallel with the floor
• maintaining deep lunge position and start pressing alternately dumbbells up and down
• maintain straight back
• do 10 repetitions and switch your legs

Stretch

Quad stretch

Hamstring stretch

Repeat these sequence 3 times to complete 3 sets of each exercise, and stretch after each circle.

8.Ball roll over; primary muscle trained – rectus abdominis (abdominals)

• lie down on the floor, bend your knees
• grasp ball and put it on your thighs, keeping your elbows extended
• curl the torso toward the thighs keeping the ball rolling over your knees
• don’t rest up; start downward torso movement still in the challenging upper position
• lover your torso down, keeping your shoulders up
• don’t rest down; start upward torso movement still in the challenging lower position
• repeat rhithmically

9.Back extension; primary muscles trained – erector spinae (lower back)

• catch your feet under some supporting object
• lie with your belly on the ball and bring your hands next to your ears
• lower your torso slowly down
• than lift your torso up keeping your hands next to your ears
• repeat rhythmically

10.Legs on ball toe reach; primary muscles trained – rectus abdominis (abdominals)

• lie down on the floor and put your extended legs on the ball
• keeping your elbows extended curl your torso up and try to reach your toes
• than start lowering your torso until your lower back is on the floor; keep your shoulders up and abdominal muscles flexed
• repeat rhythmically

Stretch

Cobra head stretch

Repeat these sequence 3 times to complete 3 sets of each exercise, and stretch after each circle.

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