07 ANATOMY AND EXERCISES
CHEST MUSCLES
MIDDLE, OUTER AND INNER PECTORALS
BENCH PRESS (COMPOUND)
Purpose
To build mass, strength and density in the pectorals, anterior deltoids and triceps.
Action
•Lie on the bench, with your feet flat on the floor.
•Your grip should be wider than shoulder width, with an overhand grip.
•Raise bar off rack.
•Lower the bar under control, until the bar comes in alignment with or slightly below your nipples.
•Press the bar back up until arms are almost locked out.
PEC FLY
Purpose
To enhance the mass of the pectoralis major.
Action
•Lie on the bench, with your feet flat on the floor.
•Hold dumbbells above your chest, palms facing each other.
•Lower weights out and down, with your elbows slightly bent, until your pectorals are fully stretched.
•Return to the starting position following the same large arch, while squeezing your chest.
•Once at the top, keep a small gap between the weights and flex the pectorals to maximise full contraction.
DUMBBELL BENCH PRESS
Purpose
Develops mass on the outer and middle pectorals.
Action
•Lie on the bench, with your feet flat on the floor.
•Grasp the dumbbells in your hands, and hold the weights above your chest, with your palms facing forwards
•Lower the dumbbells to your outer pectorals as far as you can go while feeling a stretch.
•Press the weight back up, squeezing your chest, until your arms are almost locked out and keeping a small gap between the weights.
STRAIGHT ARM PULL-OVERS (DUMBBELLS)
Purpose
This develops the pectoralis major, as well as expanding your ribcage.
Action
•Lie on the bench, with your feet flat on the floor.
•Hold dumbbell with both of your hands.
•Hold the weight above your chest with a small bend in your elbow.
•Lower the weight behind your head as far as you can go, until your pectorals and rib cage are fully stretched.
•Return to the starting position following the same large arch, while squeezing your chest.
CABLE CROSS-OVER
Purpose
To develop the inner portion of the pectoralis major and pectoralis minor.
Action
•While holding the pulley handles, step slightly forwards.
•Extend your arms to your sides and lean forwards from your waist.
•With your palms facing each other and your elbows slightly bent, bring your hands together following the same arch as pec flies.
•Contract the pectorals when your hands are in the centre, but keep going until your hands have crossed each other so that one hand is wrapped underneath the bar and the other is wrapped over the top of the bar. Alternate per repetition.
PRESS-UP
Purpose
To develop the pectoralis major and triceps.
Action
•Lie flat on the floor face down.
•Place your hands on the floor slightly wider than your shoulders, pointing up towards your head and in line with your nipples.
•Place your toes on to the floor, and raise your legs and hips off of the floor.
•Keep your back nice and straight until you have finished your set.
•Extend your arms by pushing into the floor, without arching your back.
•Lower back down to the starting position, not allowing your knees or legs to come into contact with the floor.
¾ PRESS-UP
Use if you are unable to perform a regular press-up.
Action
•Lie flat on the floor face down.
•Place your hands on the floor slightly wider than your shoulders, pointing up towards your head and in line with your nipples.
•Place your toes and the tops of your knees on to the floor.
•Raise your hips and upper body off of the floor, keeping your back nice and straight.
•Extend your arms by pushing into the floor, without arching your back.
•Lower back down to the starting position.
WIDE PRESS-UPS
Purpose
To develop the outer part of pectoralis major.
Action
•Lie flat on the floor face down.
•Place your hands on the floor wider than shoulder-width apart, pointing away from your body at 45° and in line with your nipples.
•Place your toes on to the floor and raise your legs and hips off of the floor.
•Extend your arms by pushing into the floor, without arching your back.
•Lower back down to the starting position, not allowing your knees or legs to come into contact with the floor.
DIAMOND PRESS-UPS
Purpose
To develop the inner part of pectoralis major, and a lot of emphasis on your triceps.
Action
•Lie flat on the floor face down.
•Place your hands in a triangular shape, index fingers and thumbs touching, in front of your body in alignment with your lower pectorals.
•Place your toes on to the floor, and raise your legs and hips off the floor.
•Lean slightly over your hands and extend your arms by pushing into the floor, without arching your back.
•Squeeze your chest at the top to get the most out of your inner pectorals.
•Lower back down to the starting position, not allowing your knees or legs to come into contact with the floor.
LOWER PECTORALS
DECLINE BENCH PRESS
Purpose
To develop mass, strength and density in the lower pectorals.
Action
•Place the bench at a decline angle of 30°.
•Lie on the bench, with your feet around the bench pads.
•Your grip should be wider than shoulder width, with an overhand grip.
•Raise bar off rack.
•Lower the bar under control until the bar comes into alignment with or slightly below your nipples.
•Press the bar back up until arms are almost locked out.
MOREY SQUEEZE (LOWER)
Purpose
To work the lower and middle pectorals.
Action
•Extend one arm to your side while supporting yourself with either a bench or weight.
•Draw your hands up and inwards until the weight is roughly in alignment with the opposite nipple, while keeping a slight bend in your elbow.
•Flex your lower pectoral to get the full benefit.
•Following the same arch bring the weight back down to your side.
UPPER PECTORALS
INCLINE PRESS
Purpose
To develop and build mass and strength of the upper pectorals, anterior deltoids and triceps.
Action
•Place the bench at an incline angle of 45°.
•Lie on the bench, with your feet flat on the floor.
•Your grip should be wider than shoulder width, with an overhand grip.
•Raise the bar off the rack.
•Lower the bar under control to your upper pectorals, just below your collarbone.
•Press the bar back up until arms are almost locked out.
INCLINE DUMBBELL PRESS
Purpose
To develop mass on the middle and upper pectorals.
Action
•Place the bench at an incline angle of 45°.
•Lie on the bench, with your feet flat on the floor.
•Grasp the dumbbells in your hands and hold the weights above your upper chest, with your palms facing forwards.
•Lower the dumbbells to your outer pectorals as far as you can go while feeling a stretch, in line with your upper pectorals, just below your collarbone.
•Press the weight back up until arms are almost locked out, while keeping a small gap between the weights.
INCLINE FLY
Purpose
To build mass on the upper pectorals.
Action
•Place bench at an incline angle of 45°.
•Lie on the bench, with your feet flat on the floor.
•Hold dumbbells above your chest, with palms facing each other.
•Lower weights out and down, with your elbows slightly bent, until your pectorals are fully stretched.
•Return to the starting position following the same large arch, while squeezing your chest muscles.
•Once at the top, keep a small gap between the weights and flex the pectorals to maximise full contraction.
MOREY SQUEEZE (UPPER)
Purpose
To develop and define the upper and slight middle pectorals.
Action
•Extend one arm to your side while supporting yourself with either a bench or weight.
•Draw your hands up and inwards until the weight is roughly in alignment with the opposite shoulder, while keeping a slight bend in your elbow.
•Flex your upper pectoral to get the full benefit.
•Following the same arch, bring the weight back down to your side.
SERRATUS ANTERIOR
ROPE PULLS
Purpose
To work and develop the serratus anterior. Your abdominals and lats are also brought into use.
Action
•Hold on to the upper pulley and kneel on the floor.
•Keep your arms extended above your head, curl your body forwards and down, pulling with your lats.
•Keep pulling until your elbows have touched your sides, and curl your head towards your knees.
•Uncurl and come back up to the start, feeling a stretch in your lats.
PULL-OVERS
Purpose
Works the lower lats and serratus anterior.
Action
•Lie on the bench with your arms bent and weight on your chest.
•Move the bar over your head slowly, while keeping your arms bent, until you feel your lats stretch (the weight should never touch the floor).
BACK MUSCLES
FULL SWEEP AND DEVELOPMENT OF THE BACK
REGULAR PULL-UPS
Purpose
To create the full sweep of the lats and develop the teres major.
Action
•Hold the chin bar, with your hands over shoulder-width apart and with an overhand grip.
•Hang from the bar so that your feet are not touching the ground and your arms are straight.
•Pull your body up, trying to reach the top of your chest to the bar.
•At the top, hold yourself for a brief moment.
•Lower your body to the start, with your arms straight.
REVERSE PULL-UPS
Purpose
To develop your lats, teres major and biceps.
Action
•Hold the chin bar, with your hands shoulder-width apart and with an underhand grip.
•Hang from the bar so your feet are not touching the ground and your arms are straight.
•Pull your body up, trying to reach the top of your chest to the bar.
•At the top, hold yourself for a brief moment.
•Lower your body to the start, with your arms straight.
DEADLIFTS (COMPOUND)
Purpose
An overall power exercise that involves more than one muscle group and works the lower back.
Action
•Place the barbell on the floor in front of you.
•With your legs hip-width apart, bend your knees and lean forwards from the hips to grasp the bar.
•Grasp the bar with a medium to wide grip, one hand in an overhand grip and the other in an underhand grip.
•Keep your abdominal muscles contracted and your back in a neutral position to protect from the strain.
•Lift by driving with your legs first, and then straighten up until you are standing upright.
•Push your chest out and shoulders back.
•Lower the weight by bending your knees and leaning forwards from the waist.
•Touch the weight just above the floor to begin your next rep.
SINGLE ARM ROW
Purpose
Isolates the lats on one side, as well as developing and defining the centre of your back.
Action
•Grasp the dumbbell in one hand, with your palm facing inwards.
•Place the opposite knee and hand on the bench, keeping a neutral back.
•Begin with the weight hanging by your side at full stretch, allowing your body to tilt towards the weight.
•Raise your upper arm and elbow as high as possible, next to your body.
•Lower under control, and repeat until you have finished your reps, before repeating with the other arm.
LOW PULL/SEATED ROW
Purpose
To bulk and develop the thickness of the back and lower lats.
Action
•Sit facing the machine, with your feet on the pads and knees slightly bent.
•Extend your arms and lean slightly forwards, feeling a stretch in your lats, even when the weight stack is at the bottom.
•Pull the handle towards your upper abdominals, while squeezing your shoulder blades back and down.
•Your chest should stick out, sitting upright and not leaning back.
•Control the weight back to the start, again feeling the stretch in your lats.
UPPER BACK DEVELOPMENT
BENT-OVER ROWS
Purpose
To develop and thicken the upper back.
Action
•Stand with your feet hip-width apart and your knees slightly bent.
•Grasp the bar with a wide and overhand grip.
•Bend forwards so your upper body is between 45° and parallel with the floor.
•Allow the bar to hang in front of your shin bones, with your head and back straight.
•Lift the bar up towards the upper abdominals/diaphragm.
•Keep your elbows close to your body, and feel your back work.
•Lower the bar back down to the start.
T-BAR ROW (IMPROVISED)
Purpose
Thickens your outer and upper back.
Action
•Straddle the bar, keeping your feet hip-width apart.
•Slightly bend your knees, bend forwards to 45° keeping a flat back, and take hold of the weight.
•Without changing position, lift the weight up to your lower pectoral before lowering it back down to get a full stretch.
•Remember, if you feel it in your lower back or legs you will need to take off some plates to isolate the upper back.
REVERSE SHRUG
Purpose
To strengthen your lower trapezius. Excellent for office workers.
Action
•Place the weight on a squat rack.
•Face away from the bar, then back into and grasp the bar with your palms facing away (overhand grip).
•To begin, lift bar, rotate your shoulder blades back and down in one motion and squeeze, while sticking your chest out.
•Remember, the movement is very small and you should not feel anything in your upper traps.
•Return by allowing your arms to rotate forwards.
WIDEN YOUR BACK/LATS
WIDE PULL-UPS
Purpose
To widen your upper back and enhance the full sweep of the lats.
Action
•Hold the chin bar with your hands as wide as practical to perform the pull-up, with an overhand grip.
•Hang from the bar so your feet are not touching the ground and your arms are straight.
•Pull your body up, trying to reach the top of your chest to the bar.
•At the top, hold yourself for a brief moment.
•Lower your body to the start and with your arms straight.
MOUNTAIN CLIMBER PULL-UPS
Purpose
To widen and lengthen your lats, and develop the serratus anterior.
Action
•Hold the chin bar with your hands facing each other, one in front of the other and with an overhand grip.
•Hang from the bar so your feet are not touching the ground and your arms are straight.
•Pull your body up so your head goes to the side of the bar and your shoulder reaches the bar.
•At the top, hold yourself for a brief moment.
•Lower your body to the start, with your arms straight.
•To train the other side, swap your hands so the other hand is in front.
LAT PULL-DOWNS
Purpose
To develop the bulk of your back and widen your upper lats.
Action
•Hold the bar with a wide overhand grip.
•Sit on the bench, with your knees/feet under the supports.
•While sticking out your chest and leaning backwards 5–10°, pull the bar down, squeezing your shoulder blades back and down while leading with your elbows until the bar is at the top of your chest in alignment with your collar bone.
•Allow your arms to extend back to the start under control before repeating.
DEVELOPING LOWER LATS AND LOWER BACK
CLOSE PULL-UPS
Purpose
To widen and lengthen your lower lats, and develop the serratus anterior.
Action
•Hold the chin bar with your hands close together and with an overhand grip.
•Hang from the bar so your feet are not touching the ground and your arms are straight.
•Pull your body up, trying to reach the top of your chest to the bar.
•At the top, hold yourself for a brief moment.
•Lower your body back to the start, with your arms straight.
CLOSE GRIP PULL-DOWNS
Purpose
To develop the lower lats.
Action
•Hold the bar with a close overhand grip.
•Sit on the bench, with your knees/feet under the supports.
•While puffing out your chest, pull the bar down with your elbows pulling back to the top of your chest.
•Allow your arms to extend back to the start under control.
SINGLE ARM CABLE ROW
Purpose
To develop your lower lats using the full range of motion.
Action
•Use a floor-level pulley.
•Take hold of the handle and stand in a balanced position with the opposite leg forwards.
•Begin with your arm fully outstretched in front of you, palm down.
•Pull the handle while twisting your hand to face up.
•Pull your elbow back as far as possible.
•Extend your arm back out in front while twisting your hand palm down to feel the stretch in your lats.
PULL-OVERS
Purpose
Works the lower lats and serratus anterior.
Action
•Lie on the bench with your arms bent and weight on your chest.
•Move the bar over your head slowly, keeping your arms bent, until you feel your lats stretch (the weight should never touch the floor).
•Raise the weight back to your chest, while concentrating on your lats
LOWER BACK
DORSAL RAISE
Purpose
To strengthen the spinal erectors (lower back).
Action
•Lie face down, with your whole body touching the floor.
•Arm placement varies. Easy – arms by your side; medium – fingers on temples; hard – arms straight out in front.
•Raise your chest off the floor using your lower back.
•Remember to keep your hips and feet on the floor at all
•times. Lower yourself back down and repeat.
SHOULDER MUSCLES
ANTERIOR AND MEDIAL DELTOIDS
MILITARY PRESS
Purpose
Bulks and thickens the anterior and medial deltoids.
Action
•Perform from a standing or seated position (seated is more challenging).
•Grasp the bar with an overhand grip, and hold it in alignment with your collar bone/shoulder with elbows tucked in.
•Press the bar straight up overhead, until your arms are straight but not locked out.
•Lower the weight under control to the start position.
ARNOLD PRESS
Purpose
Develops the anterior and medial deltoids.
Action
•From a standing or seated position, hold the dumbbells with your palms turned towards you.
•As you begin to press-up, turn your arm and palms out in a smooth motion, while pushing your arms up until they are almost locked out.
•Once at the top pause for a second.
•Return by lowering the weight and rotating your palms back to the starting position.
UPRIGHT ROWS
Purpose
Develops separation between deltoids and pectorals. Works the upper trapezius and anterior deltoids, while strengthening your shoulder girdle.
Action
•Stand with your legs hip-width apart and grasp the bar with an overhand grip, with a gap of 10–20cm between your hands.
•Lift the bar up towards your chin.
•Pause and then lower under control keeping the weight close to your body.
DUMBBELL PRESS
Purpose
To develop anterior and medial deltoids, and give more range of motion than the military press.
Action
•Perform from a standing or seated position (seated is more challenging).
•Grasp the dumbbell, with palms facing forwards and in alignment with your collar bone/shoulder with elbows tucked in.
•Press the dumbbells straight up overhead until the weights almost touch at the top, and with your arms straight but not locked out.
•Lower the weight under control to the start position.
FRONT ARM RAISES
Purpose
To develop the anterior deltoid.
Action
•Perform from a standing or seated position.
•Grasp the weight in your hand, and lift one hand up in a large arch until the weight is higher than your head.
•Make sure the weight passes in front of your face to maximise the anterior deltoid.
•Lower the weight smoothly and under control.
LATERAL RAISE
Purpose
To develop the medial deltoids.
Action
•Hold the dumbbells in each hand, with the weights together and in front of you, and palms facing each other.
•Feet should be hip-width apart, and arms slightly bent and leaning partially forwards.
•Raise the weights up and out, leading with your elbow.
•Bring the weight slightly higher than your shoulder, while making sure the weight doesn’t go higher than the elbow.
•Lower slowly and keeping control until the weight touches at the bottom, before the next repetition.
REAR DELTOID
BENT-OVER LAT RAISE
Purpose
To develop the rear deltoids.
Action
•Hold the dumbbells in each hand, with the weights together and to the front of you, and palms facing each other.
•Feet should be hip-width apart, and arms slightly bent.
•Lean forwards at the waist to about 45°, while keeping a straight back.
•Lift the weights to either side of your head, remembering not to allow them to go behind your shoulders.
•To accentuate the rear deltoids, twist your hands so the thumb ends up lower than your little finger.
•Lower the weight under control and repeat.
ARM HAULERS
Purpose
To work all of your deltoids, especially the rear deltoid.
Action
•Lie face down, with your back slightly arched.
•Start with your arm straight and above your head.
•Bring your arms directly down to your side.
•Remember, your arms or hands should not to touch the ground.
•Bring your arms back up to the top and repeat, always keeping your feet on the ground.
ALL-OVER SHOULDER
7-WAY KETTLE BELL RAISES
Purpose
To work all of your deltoids.
Action
•Hold the kettle bell in one hand, palm facing you.
•Hold the weight to your side with a slight bend in your elbow.
1.Using the weight as a momentum, raise your arm diagonally to the front, across your body, so the weight comes into alignment with the opposing shoulder.
2.Front arm raise.
3.Arm raise to the front, which is 45° out to your side. Allow the weight to swing all the way through behind you.
4.Lat raise.
5.Arm raise behind you, 45° out to your side of the body. Raise as high as comfortable, with your palm facing diagonally forwards towards your body. Remember to swing the weight slightly in front of you.
6.Rear lat raise, palms facing forwards.
7.With your palm facing back and towards your body, raise the weight diagonally behind you, squeezing your shoulder blade, and trying to feel your rear deltoid.
ARMS: BICEPS MUSCLES
BICEPS SIZE AND SHAPE
ARM CURL (OLYMPIC BAR)
Purpose
To develop the mass and overall size of the biceps.
Action
•Stand with your back straight, and your feet hip-width apart.
•Grasp the bar with an underhand grip, with your hands shoulder-width apart.
•Let the bar hang in front of you with your arms straight.
•Curl the bar in an arch that goes up and out, bringing it as high as is comfortable.
•Keep your elbows close and pivoted to the side of your body.
•Contract the biceps at the top before lowering the weight back down under control to the start.
•A narrow grip mainly works the outer biceps (long head).
•A wide grip mainly works the inner biceps (short head).
DUMBBELL ARM CURL
Purpose
Allows you to concentrate on the development of the individual biceps.
Action
•Stand with your back straight and your feet hip-width apart.
•Grasp the dumbbells with an underhand grip, with your hands shoulder-width apart facing away from the body.
•Let the dumbbells hang in front of you, with your arms straight.
•Curl the dumbbells in an arch that goes up and out, bringing it as high as is comfortable.
•Keep your elbows close and pivoted to the side of your body.
•Contract the biceps at the top before lowering the weight back down under control to the start.
SUPERNATED CURL
Purpose
Develops the size and shape of the biceps.
Action
•Stand with your back straight and your feet hip-width apart.
•Grasp the dumbbell with an underhand grip, with your hands facing your body shoulder-width apart.
•Curl one dumbbell in an arch, while twisting your wrist so your palm ends up facing you.
•Keep your elbows close and pivoted to the side of your body.
•Contract the biceps at the top before lowering and twisting the weight back down under control to the start.
HEIGHT OF BICEPS
CABLE ARM CURL
Purpose
Develops the shape and height of biceps.
Action
•Stand with your back straight and your feet hip-width apart.
•Grasp the bar from the lower pulley, with an underhand grip and your hands shoulder-width apart, facing away from the body.
•Allow your biceps to stretch, while being straight.
•Curl the bar in an arch that goes up and out, bringing it as high as is comfortable.
•Keep your elbows close and pivoted to the side of your body.
•Contract the biceps at the top before lowering the weight back down under control to the start.
INCLINE DUMBBELL CURLS
Purpose
Develops the mass of the biceps and gives you a greater range of motion.
Action
•Place the bench at an incline angle of 45°.
•Lie on the bench, with your feet flat on the floor.
•Grasp the dumbbells with an underhand grip, and your palms facing in towards your body.
•Keep your arms extended and your elbows forwards.
•Curl the weights up to your deltoid in an arch, while twisting your wrists so your palms end up facing you.
•Contract the biceps at the top before lowering the weights back down under control to the start.
CONCENTRATED CURL
Purpose
Develops the height/peak of the biceps.
Action
•Stand or sit with your back straight and your feet shoulder-width apart.
•Lean forwards from your hip, and grasp the dumbbell with an underhand grip.
•Rest your elbow against your inner thigh while keeping your arm straight.
•With your free hand, rest it on your opposing knee.
•Curl the dumbbell in an arch towards your deltoid, not your chest.
•To increase the peak of your biceps, twist your hand so your little finger goes higher than your thumb.
•Contract the biceps at the top before lowering the weight back down under control to the start.
HAMMER CURL
Purpose
This is the best exercise to develop the brachioradialis. Also develops your brachialis, along with your biceps.
Action
•Stand with your back straight and your feet hip-width apart.
•Grasp the dumbbells with an underhand grip, with your hands shoulder-width apart facing towards your body.
•Keeping your palms facing your body, curl the dumbbells in an arch which goes up and out, bring it as high as comfortable.
•Keep your elbows close and pivoted to the side of your body.
•Flex at the top before lowering the weight back down under control to the start.
PREACHER CURL
Purpose
To develop the lower part of your biceps.
Action
•Stand or sit, with your back straight and your feet hip-width apart.
•Grasp the bar/dumbbell with an underhand grip, with your hands shoulder-width apart.
•Rest yourself on to the support, with your chest against the bench.
•Let the bar/dumbbell hang in front, with your arms straight.
•Curl the bar/dumbbell in an arch that goes up and out, bringing it as high as is comfortable.
•Contract the biceps at the top before lowering the weight back down under control to the start.
ARMS: TRICEPS AND FOREARM MUSCLES
DEVELOP ALL THREE HEADS
TRICEPS PRESS-DOWNS
Purpose
To develop the whole triceps.
Action
•Stand facing the machine, with your feet shoulder-width apart and back straight.
•Take hold of the bar from the upper pulley, with an overhand grip and your hands 10–20cm apart.
•Press the bar down towards your thighs as far as possible, while keeping your elbows tucked into your sides.
•Contract your triceps at the bottom, and then allow the bar to come back up to the top.
•Change the attachments and hand placements to work all the triceps heads.
•Medial head of triceps – reverse grip triceps press-down with bar.
•Lateral head of triceps – rope triceps press-down.
•Long head of triceps – overhead press with back to machine.
SKULL CRUSHER
Purpose
To develop the triceps.
Action
•Lie on the bench, with your head all the way down to the end.
•Grasp the bar with an overhand grip, approximately 12–13cm apart.
•Press the weight up above your pectorals until your arms are straight out in front of you.
•Keeping your elbows stationary, lower the bar past your forehead, and then pause before pressing it straight back up, but this time with the weight just above your head when fully extended. This keeps constant tension on your triceps.
TRICEPS KICKBACKS
Purpose
To develop the whole triceps.
Action
•Hold one dumbbell with an overhand grip.
•Stand with one foot in front of the other.
•Place your free hand on your knee, or rest the free hand on a bench with the same hand and leg on the bench for stability.
•Keeping your back straight and leaning forwards from your waist, bend your elbow and raise it back to about shoulder height.
•Allow the weight to hang below your elbow.
•Keeping your elbow tucked into your side, raise the weight so your arm seems to be parallel with the floor.
•Squeeze at the top for the full benefits before allowing the weight to come back to the start.
•Make sure your upper arm doesn’t move during the action.
BENCH DIPS
Purpose
To develop the thickness of the triceps.
Action
•Suspend yourself between two benches or chairs, with your feet on one and the heels of your hands on the other.
•Your hands should be shoulder-width apart and facing forwards.
•Keeping your arms straight, lower yourself to the floor while keeping upright and your back close to the bench.
•Once at the bottom press back up, and once at the top contract your triceps as much as possible to get the full benefits.
EMPHASIS ON LATERAL HEAD
ROPE TRICEPS PRESS-DOWN
Purpose
To develop all three heads of the triceps, especially the lateral head.
Action
•Stand facing the machine, with your feet shoulder-width apart and back straight.
•Take hold of the rope from the upper pulley, with your hands in front of you and facing each other.
•Pull the rope down and out past your thighs as far as possible, while keeping your elbows tucked into your side.
•Squeeze your triceps at the bottom as hard as possible, and then allow the bar to come back up to the top, bringing your arms back to the front.
SINGLE ARM PULL-DOWNS
Purpose
Develops the horseshoe shape, and isolates the triceps (especially the lateral head).
Action
•Stand facing the machine, with your feet shoulder-width apart and back straight.
•Take hold of the handle from the upper pulley, holding the handle with a reverse underhand grip.
•Extend the handle down as far as possible towards your thigh, while keeping your elbows tucked into your side.
•Squeeze your triceps at the bottom as hard as possible, and then allow the bar to come back up to the top, bringing your arm back to the front.
OVERHEAD TRICEPS EXTENSIONS (ONE ARM)
Purpose
Develops and separates the three heads of the triceps. Has a little more emphasis on the long head triceps.
Action
•Sit or stand, with your feet shoulder-width apart, and back straight.
•Take hold of the dumbbell with one hand and extend it above your head.
•Keeping your elbow stationary and close to your head.
•Lower the dumbbell behind your head until you feel a stretch in your triceps.
•Press the weight back up to the start.
•Squeeze your triceps at the top as hard as possible and then repeat.
OVERHEAD TRICEPS EXTENSIONS (TWO HANDS)
Purpose
Develops and separates the three heads of the triceps. Has a little more emphasis on the long head triceps.
Action
•Sit or stand, with your feet shoulder-width apart, and back straight.
•Take hold of the dumbbell with both hands and extend it above your head.
•Keeping your elbows stationary and close to your head.
•Lower the dumbbell behind your head until you feel a stretch in your triceps.
•Press the weight back up to the start.
•Squeeze your triceps at the top as hard as possible and then repeat.
LEG MUSCLES
Quadriceps
Hamstrings and calves
QUADRICEPS
SQUATS (COMPOUND)
Purpose
To develop mass and strength in all four heads of the quadriceps, and strengthen your glutes.
Action
•With the barbell resting on a rack, stand under the bar and place it on to the trapezius.
•Hold on to the bar, with your hands at a comfortable width and in an overhand position.
•Lift the bar off the rack and step forwards, clear of the rack.
•Your feet should be shoulder-width apart, and toes naturally facing slightly outwards.
•Keeping your head up and back straight, bend at the knees and forwards from the hips.
•Try to remember to stick your glutes out on the way down, to help keep a straight back (as if you are about to sit down).
•When your thighs are horizontal with the floor or slightly below, push yourself back up to the starting position through your feet.
•Finish by walking the bar back on to the rack.
•Medial heads – feet facing out in squats.
•Lateral heads – narrow-stance squats.
•Medial heads and inner thighs – wide-stance squats.
SQUAT JUMPS
Purpose
To build muscular endurance and develop all four quadriceps and glutes.
Action
•Hold the dumbbells down by your side, with your hands in an overhand position.
•Your feet should be shoulder-width apart, and toes naturally facing slightly outwards.
•Keeping your head up and back straight, bend at the knees and forwards from the hips.
•Try to remember to stick your glutes out on the way down, to help keep a straight back.
•When your thighs are horizontal with the floor or slightly below, push yourself back up and through into a jump, keeping the weights besides you.
•As soon as you land start the repetition.
BOSU SQUATS
Purpose
To build muscular endurance, balance and develop all four quadriceps and glutes.
Action
•Hold the dumbbells down by your side, with your hands in an overhand position.
•Stand on the bosu (up or down), with your feet shoulder-width apart (or whatever the bosu allows), and your toes naturally facing slightly outwards.
•Keeping your head up and back straight, bend at the knees and forwards from the hips.
•Try to remember to stick your glutes out on the way down, to help keep a straight back.
•When your thighs are horizontal with the floor or slightly below, push yourself back up to the starting position.
SINGLE SIDE SQUATS
Purpose
To develop the quadriceps.
Action
•Hold the dumbbells down by your side, with your hands in an overhand position.
•Stand with one leg up on a step box and the other flat on the floor.
•Your feet should be slightly wider than shoulder-width apart, and your toes naturally facing slightly outwards.
•Keeping your head up and back straight, bend at the knees and forwards from the hips.
•Allow all your weight to be on the leg that is flat on the floor, while the other is for balance.
•Try to remember to stick your glutes out on the way down, to help keep a straight back.
•When your thigh is horizontal with the floor or slightly below, push yourself back up to the start.
FRONT SQUATS
Purpose
To develop the quadriceps and the lateral quadriceps.
Action
•With the barbell resting on a rack, face the barbell and keep the bar above your arms.
•With your arms in front, cross your arms and cross your elbows.
•Grasp the bar so it sits across the top of your shoulders and chest.
•Lift the bar off the rack and step backwards, clear of the rack.
•Stand with your feet shoulder-width apart, and toes naturally facing slightly outwards.
•Keeping your head up and back straight, bend at the knees and forwards from the hips.
•Try to remember to stick your glutes out on the way down, to help keep a straight back.
•When your thighs are horizontal with the floor or slightly below, push yourself back up to the starting position through your feet.
•Finish by walking the bar back on to the rack.
SISSY SQUATS
Purpose
To isolate the lower quadriceps.
Action
•Stand upright, holding on to either a bench or rack.
•Keep your feet hip-width apart, bend your knees, and raise yourself on your toes.
•Allow your body to slowly drop towards the floor, pushing your hips and knees forwards.
•At the same time you should be tilting your head and shoulders back to keep balance.
•Go as low as is comfortable, before straightening your legs and coming back to the start.
•In the standing position, flex your quadriceps as hard as possible before doing your next repetition.
GLUTES AND QUADS
LUNGES (STATIC)
Purpose
Develops the glutes and quadriceps.
Action
•With the barbell resting on a rack, stand under the bar and place it on to the trapezius.
•Hold on to the bar with your hands at a comfortable width and in an overhand position.
•Lift the bar off the rack and step forwards, clear of the rack.
•Keeping your trunk straight, head up and chest out, take a lunge forwards with your leading leg.
•The lunge should be long enough so that your trailing leg is almost straight.
•From this starting position bend your front knee, ensuring your front knee remains behind your toes and your trailing knee goes towards the ground.
•Push yourself back up with your leading leg.
•From this static position, repeat for the number of repetitions with this leg, and then swap to your other leg.
BOSU LUNGE (STATIC)
Purpose
Develops the quadriceps and glutes, while improving balance.
Action
•Perform with or without a dumbbell (hold on to the dumbbells with palms facing your body).
•Keeping your trunk straight, head up and chest out, take a lunge forwards with your leading leg on the bosu, either way round.
•The lunge should be long enough so that your trailing leg is almost straight.
•From this starting position bend your front knee, ensuring your front knee remains behind your toes and your trailing knee goes towards the ground.
•Push yourself back up with your leading leg.
•From this static position, repeat for the number of repetitions with this one leg, and then swap to your other leg.
LUNGES
Purpose
Develops the glutes and quadriceps.
Action
•With the barbell resting on a rack, stand under the bar and place it on to the trapezius. If using dumbbells, hold the weight next to your body, with palms facing in.
•Hold on to the bar with your hands at a comfortable width, and in an overhand position.
•Lift bar off the rack and step forwards, clear of the rack.
•Keeping your trunk straight, head up and chest out, take a lunge forwards with your leading leg.
•The lunge should be long enough so that your trailing leg is almost straight.
•Bend your front knee, ensuring your leading knee remains behind your toes and your trailing knee goes towards the ground.
•Push yourself back up to the standing position with your leading leg, so that your feet go hip-width apart
•Repeat for the number of repetitions with the same leg, and then swap to your other leg.
STANDING GLUTE EXTENSIONS
Purpose
To isolate and firm the glutes.
Action
•Stand facing a wall, with both arms on the wall for support.
•Keeping your pelvis forwards, extend your leg backwards from your hips with your knee slightly bent.
•Squeeze your gluteus muscle as hard as possible at the top of the movement, then return to the start.
GLUTE EXTENSIONS
Purpose
To isolate and firm the glutes.
Action
•While on all fours, kneel on one leg and bring the other towards your chest, while leaning on your hands with your arms extended.
•Extend your leg backwards from your hips, leading with your foot.
•You can have your leg straight, but I prefer to keep my knee bent to hit the glutes even more.
•Squeeze at the top of the movement to get the most out of the glute extension, before returning your leg all the way through to your chest again.
•Repeat for the specific number of repetitions, before changing to your other leg.
DIRTY DOGS
Purpose
To develop your gluteus medius and deeper gluteal muscles.
Action
•While on all fours, kneel on one leg and lean on your hands with your arms extended.
•Keep your leg in the bent position, and raise your leg up to your side from your hip.
•You should squeeze at the top and feel the burn on the side of your gluteals.
•Lower back down and repeat.
STANDING HIP ABDUCTION
Purpose
To develop your gluteus medius and deeper gluteal muscles.
Action
•Stand facing a wall, with both arms on the wall for support.
•Keeping your pelvis forwards, extend your leg backwards at a 45° angle from your hips, and with your knee slightly bent.
•Squeeze your gluteal muscles as hard as possible at the top of the movement, then return to the start.
HAMSTRINGS
STIFF LEG DEADLIFTS
Purpose
To develop the hamstrings.
Action
•Place the barbell on the floor in front of you.
•With legs hip-width apart, bend your knees and lean forwards from the hips to grasp the bar.
•Grasp the bar with a medium to wide grip, using an overhand grip with one hand and an underhand grip with the other.
•Keep your abdominal muscles contracted and back in a neutral position to protect from the strain.
•Lift by driving with your legs first, and then straighten up until you are standing upright.
•Push your chest out and shoulders back.
•Lower the weight by leaning forwards from the hips, keeping your legs as straight as comfortable, but making sure your knees are not locked out.
•At the bottom of the movement you should feel a stretch in your hamstrings before returning to the top. Repeat for the sets and reps specified.
CALVES
STANDING CALF RAISES
Purpose
To develop the mass of the calves.
Action
•Stand either on the floor or on a block.
•With the barbell at knee height on the rack, take hold of it with an underhand grip for one hand and an overhand grip for the other.
•If on a block, lower your heels to the floor, stretching your calves.
•Keeping your knees slightly bent, raise up on to your tip-toes and flex as much as possible.
•Pause for a second, then return under control either to the floor or, if on a block, all the way down to a big stretch.
•Medial head of the gastrocnemius – toes turned out.
•Lateral head of the gastrocnemius – toes turned in.
ABDOMINAL MUSCLES
ABDOMINALS
FULL SIT-UPS
Purpose
To work the rectus abdominis and hip flexors.
Action
•Lie on your back with your knees bent and together, and your feet, back and head flat on the floor.
•Hand position varies the difficulty: easy – arms across your body; intermediate – fingers by your temples; hard – arms straight and directly above your head.
•Curl your body off the ground with your head first, then shoulders, upper back, and finally your lower back.
•All the time you should be thinking of sucking your navel (belly button) into the ground.
•Once at the top pause, then return back to the start, but this time don’t pause at the bottom.
V-SIT-UPS
Purpose
To work your upper and lower abdominals.
Action
•Lie on your back with your legs at a 35° angle, off the floor and together.
•Make sure your back and head are flat on the floor, and your arms straight out overhead.
•Simultaneously curl your upper body and lower body off the ground together.
•Upper body – raise your head first then shoulders, and finally your upper back and your arms following above your head.
•Lower body – raise your legs from 35° to approximately 80°, while keeping them straight and together.
•All the time you should be thinking of sucking your navel (belly button) into the ground.
•Once at the top pause, then return back to the start, but this time don’t pause at the bottom.
INCLINE SIT-UPS
Purpose
These put greater emphasis on your abdominals and hip flexors than a regular full sit-up.
Action
•Place the bench at a decline of approximately 45°.
•Hook your feet under the pads, and lie on your back with your knees bent and together if possible.
•Position your feet, back and head flat on the floor.
•Hand position varies the difficulty: easy – arms across your body; intermediate – fingers by your temples; hard – arms straight and directly above your head.
•Curl your body off the ground with your head first, then shoulders, upper back, and finally your lower back.
•All the time you should be thinking of sucking your navel (belly button) into the ground.
•Once at the top pause, then return back to the start, but this time don’t pause at the bottom.
PLANK
Purpose
To strengthen the core muscles.
Action
•Lie face down, supporting yourself on your forearms and toes.
•To start, raise your body off the ground so all your body weight is being placed on to your toes and forearms.
•Make sure your body is straight and flat and tighten your abdominals, obliques and lower back.
•Hold in this position for the time required, before returning back down.
UPPER ABDOMINALS
HALF SIT-UPS
Purpose
To work the upper abdominals.
Action
•Lie on your back with your knees bent and together.
•Feet, back and head flat on the floor.
•Hand position varies the difficulty: easy – arms across your body; intermediate – fingers by your temples; hard – arms straight and directly above your head.
•Curl your body off the ground with your head first, then shoulders, and finally your upper back.
•All the time you should be thinking of sucking your navel (belly button) into the ground.
•Once at the top pause, then return back to the start, but this time don’t pause at the bottom.
CRUNCHES
Purpose
Emphasises the upper abdominals.
Action
•Lie on your back, legs either in the air or resting on a bench.
•Keep your knees bent and together, with your back and head flat on the floor.
•Hand position varies according to difficulty: easy – arms across your body; intermediate – fingers by your temples; hard – arms straight and directly above your head.
LOWER ABDOMINALS
REVERSE CRUNCH
Purpose
To strengthen and develop your lower abdominals.
Action
•Lie on your back with your legs in the air.
•Keep your knees bent and together, with your back and head flat on the floor.
•Place your hands by your side.
•Curl your lower back and glutes off the ground. All the time you should be thinking of sucking your navel (belly button) into the ground.
•Once your knees are by your chest pause, then return back to the start, but this time don’t pause at the start.
LEG LEVERS
Purpose
To strengthen and develop your lower abdominals.
Action
•Lie on your back with your legs together and straight.
•Keeping your back and head flat on the floor, place your arms to your side for balance.
•Keeping your feet 10cm off the floor, raise your legs up and out in a wide arch up to 80°.
•All the time you should be thinking of sucking your navel (belly button) into the ground.
•Once at the top pause, then return slowly back to the start, but this time don’t pause at the bottom.
•Note that when you lower your legs and your lower back starts to arch off the floor, it is at this point you raise your legs back up to top. This stops any involvement with your lower back.
REVERSE CURLS
Purpose
To strengthen your lower abdominals.
Action
•Lie on your back with your legs together and straight.
•Keeping your back and head flat on the floor, place your palms under your glutes/sacrum, face down making a triangular shape with your hands, with index fingers and thumbs touching.
•Raise your legs to start at a 90° angle in the air.
•Curl your lower abdominals, so your legs end up going up and towards you in a smooth diagonal motion.
•This is a small action – when you get it right you will feel a burning sensation from your navel (belly button) and below.
•All the time you should be thinking of sucking your navel (belly button) into the ground.
•Once at the top pause, then return slowly back to the start, but this time don’t pause at the bottom.
OBLIQUES
OBLIQUE SIDE CRUNCHES
Purpose
To strengthen the obliques.
Action
•Lie on one side, with your upper body resting on the forearm and the lower body, hips, legs and feet in contact with the ground.
•Place your free hand either by your side or in front of you for balance.
•Raise your whole body off the ground, while supporting yourself on the side of your feet and forearm.
•Hold your body straight, almost like a side plank.
•Once in this position, raise your hip in the air by concentrating on contracting the oblique nearest the ground.
•Hold and flex, before lowering back down to the side plank position.
HEEL TAPS
Purpose
To work the obliques.
Action
•Lie on your back with your knees bent and together.
•Place your feet, back and head flat on the floor.
•Put your arms by your side and lift your head off the ground slightly.
•Crunch your body and arm towards one heel, squeezing your oblique.
•To complete a full repetition, move back to the centre, over to the other side, and back to the centre again.
•All the time you should be thinking of sucking your navel (belly button) into the ground.
JUMPING OBLIQUE TWISTS
Purpose
Tighten and work obliques
Action
•Start with your feet hip-width apart.
•Twist your lower torso to one side while trying to keep your upper body still.
•Twist your lower torso all the way round to the other side.
OTHER EXERCISES
BURPEES
Purpose
To condition and develop muscular endurance and strength in your whole body.
Action
•Start with your feet shoulder-width apart and ready to move into a squat position.
•Squat down and place your hands on the floor in front of you.
•Kick your feet back into a press-up position, while performing a regular press-up.
•On the way up from the press-up, immediately return to your feet in the squat position.
•Leap as high as possible, before returning back into the squat position for the next repetition.
SQUAT THRUSTS
Purpose
To build muscular endurance in your legs.
Action
•Start with your feet shoulder-width apart, and ready to move into a squat position.
•Squat down, and place your hands on the floor in front of you.
•Kick your feet back into a press-up position.
•While in this position, bring your knees up as high as you can towards your chest.
•Return your feet back out straight to the press-up position. This is one repetition.
•Repeat for the specified number of repetitions, before returning to your feet.
ALTERNATE SQUAT THRUSTS
Purpose
To build muscular endurance in your legs.
Action
•Start with your feet shoulder-width apart, and ready to move into a squat position.
•Squat down and place your hands on the floor in front of you.
•Kick your feet back into a press-up position.
•Stay in this position. Keep one leg out straight while you bring your other knee up as high as you can towards your chest.
•Then alternate your legs over, so the leg that was straight is now up by your chest and the other leg is out straight. Once both your knees have been up to your chest once, this counts as one repetition.
•Once you have finished the repetitions specified, return your feet out straight behind you and squat thrust up and on to your feet.
FROG HOPS
Purpose
To develop muscular strength and endurance in your lower legs.
Action
•Start from a squatting position, with your feet shoulder-width apart.
•Jump forwards as far and as high as you can, landing on both feet.
•Pause for a second, and then repeat for the specified number of repetitions.
JUMP OVERS
Purpose
To develop muscular strength and endurance in your lower legs.
Action
•Start with your feet hip-width apart, and next to a step box or an object approximately 45cm high.
•Jump over the object to the other side with your feet together and immediately back after touching the ground.
•Repeat for the specified number of repetitions.
WIDE SQUAT THRUSTS
Purpose
To build muscular endurance in your adductors and abductors.
Action
•Start with your feet shoulder-width apart and ready to move into a squat position.
•Squat down and place your hands on the floor in front of you.
•Kick your feet back into a press-up position.
•While in this position, abduct your legs out to the side as far as possible, before adducting your feet together again.
•Repeat for the specified number of repetitions, before returning to you feet.
STAR JUMPS
Purpose
Improves muscular endurance, fitness and coordination.
Action
•Stand with your feet shoulder-width apart, with your arms by your side.
•As you jump, raise your arms up to the side (shoulder height) and abduct your legs to the side as far as comfortable, then you will land in the position of a star.
•Jump back from that position to the start and repeat.
SPOTTY DOGS
Purpose
Improves muscular endurance, fitness and coordination.
Action
•Stand with one foot forwards (leading leg), with the same-side arm out in front of you at shoulder height.
•Jump into the air so you swap your leading leg and arms over, so your opposite leg is now out in front.
SKIPPING
Purpose
Improves fitness, coordination and rhythm.
Action
•Hold on to the handles at waist height and slightly in front of you.
•As you jump, try to rotate the rope by making small rotations from your forearms, and with a little help from your wrists.
•One turn of the rope and one bounce counts as one repetition.
STEP BOX EXERCISES
STEP-UPS
BOX JUMPS
If you find this too much on your joints, do down, down, up, up instead.
DOWN, DOWN, UP, UP
SIDE LUNGES
BACK LUNGES
BOXING EXERCISES
ALTERNATE PUNCHES
STRAIGHT PUNCHES
UPPER CUTS
WIDE PUNCHES
REVERSE PUNCHES
WEIGHT AND RUNNING CONVERSION CHARTS
WEIGHT CONVERSION CHART
Throughout the training sessions we have used kilograms and pounds. Use the weight conversion chart below to monitor and calculate the weight you have been lifting.
| Kilograms (kg) | Pounds (lb) |
| 1 | 2.2 |
| 5 | 11 |
| 10 | 22 |
| 15 | 33 |
| 20 | 44 |
| 25 | 55 |
| 30 | 66 |
| 40 | 88 |
| 50 | 110 |
| 60 | 132 |
| 70 | 154 |
| 80 | 176 |
| 90 | 198 |
| 100 | 220 |
| 110 | 242 |
| 120 | 264 |
| 130 | 286 |
| 140 | 308 |
| 150 | 330 |
MINUTE/MILE CONVERSION CHART
Use the following minute/mile conversation chart to see how long it takes you to run a certain distance. I have highlighted a good pace to be aiming for.
