PETE PHYSIQUE

Pete Physique

Exercise Pictorial

By Peter Le

All rights reserved. No part of this manual may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without the expressed written permission from

Peter Le.

BicepsBarbell Curl 1. Start with arms straight down and grab the barbell at your shoulder width with your palms up. 2. Curl your arms up to your shoulders.

Dumbbell Curl 1. Start with arms straight down and grab the dumbbells at your shoulder width with your palms up. 2. Curl your arms up to your shoulders.

Hammer Dumbbell Curl 1. Grab the dumbbells with your palms facing in and curl towards your shoulders.

Cross-Body Hammer Curl 1. Grab the dumbbells with your palms facing behind you and curl across your chest towards your shoulders one arm at a time.

Incline Dumbbell Curl 1. Set the bench at 45 degrees and sit on it with your head back. 2. Next, grab the dumbbells and keep your arms straight down with your palms up; curl towards your shoulders.

Incline Hammer Curl1. Set the bench at 45 degrees and sit on it with your head back.2. Next, grab the dumbbells and keep your arms straight down with your palms

in; curl towards your shoulders.

EZ-Bar Curl1. Grab the EZ bar and start with your arms straight and curl up towards your

shoulders.

Reverse EZ-Bar Curl 1. Grab the EZ bar so that your hands are over the bar and curl up towards your shoulders.

Barbell Preacher Curl 1. Sit on bench and extend your arms so your triceps fit comfortably on the armrest.

2. Start with your arms slight bent and curl up towards your shoulder.

TricepsParallel Dip

1. Hop on a dip bar and start with your arms straight out holding up your body. 2. Next, bend your elbows behind you until you reach 90 degrees.

Close Grip Barbell Bench Press 1. Lay down on a bench and grab the bar with your hands closer than a shoulder’s width apart. 2. Keep your elbows close to your body as you bring the bar down towards your chest and press.

Close Grip Dumbbell Press 1. Lay down on the bench and grab the dumbbells with your palms facing each other. 2 Keep your elbows close to your body as you bring the bar down towards your chest and press.

EZ-Bar Pullover 1. Grab the EZ bar with your palms ups and lay back on a flat bench starting so that the bar is slightly below your chest. 2. Keep your elbows close to your body and keep the bar near your body as you bring it behind your head and pull back to your lower chest.

EZ-Bar Pullover and Press 1. Grab the EZ bar with your palms ups and lay back on a flat bench starting so that the bar is slightly below your chest. 2. Keep your elbows close to you and keep the bar near your body as you bring it behind your head. 3. When you bring the bar back to your lower chest, press up while keeping your arms close to your body.

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Triceps Pull-Down 1. Grab the rope or bar from the cable and start with your arms at 90 degrees. 2. Fully extend your arms as if you are about to lock your elbows.

Over-Head Cable Extension 1. Grab the rope or bar behind you with the cable and start with your arms at 90 degrees. Back at 45 degrees. Legs are staggered. 2. Fully extend your arms as if you are about to lock your elbows.

EZ Bar Skull Crusher 1. Grab a close grip of EZ bar and descend the bar to your forehand, so that your elbows are at 90 degrees. 2. Extend the bar away from your forehand, until your arms are straight.

Dumbbell Skull Crusher 1. Grab the Dumbbells palm facing each other and descend the dumbbell to your forehand, so that your elbows are at 90 degrees. 2. Extend the bar away from your forehand, until your arms are straight.

Cross Body Triceps Extension 1. Grab the Dumbbell and descend the dumbbell to your chest from the opposite side of the dumbbell, so that your elbows are at 90 degrees. 2. Extend the bar away from your forehand, until your arms are straight.

Shoulders

Barbell Clean & Press 1. Grab the bar at slightly wider than a shoulder width and place your feet closer than a shoulder length apart. Keep legs slight bent and your back at 45 degrees. 2. Explode your legs up for momentum as you pull the bar up towards your neck while keeping the bar close to your body as possible. 3. Use your legs to dip into a quarter squat while catching the bar on your upper chest. 4. Once you catch the bar on your upper chest in a quarter squat, drive your legs up as your press the bar over your head.

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Dumbbell Clean & Press 1. Grab the Dumbbells outside your legs and place your feet closer than a shoulder length apart. Keep legs slight bent and your back at 45 degrees. 2. Explode your legs up for momentum as you pull the bar up towards your neck while keeping the dumbbells close to your body as possible. 3. Use your legs to dip into a quarter squat while catching the dumbbells on your upper chest. 4. Once you catch the dumbbells on your upper chest in a quarter squat, drive your legs up as your press the dumbbells over your head.

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Dumbbell Shoulder Press (Palms Forward) 1. Grab the dumbbells with your palms facing forward; place it on your shoulders and then press it over your head.

Dumbbell Shoulder Press (Palms In)1. Grab the dumbbells with your palms facing each other; place it on your

shoulders and then press it over your head.

Barbell Push Press 1. Stand with your feet wider than your shoulder width; tighten your abdominal muscles.

2. Place the bar above your chest and grab it at points that are wider than your shoulder width. 3. Do a quarter squat and drive up with your legs for added momentum to press the barbell over your head.

Arnold Press 1. Grab the dumbbells with your palms facing towards you and press it over your head. Rotate your wrists as you lift upwards so that you end the lift with your palms facing forward.

Dumbbell Push Press 1. Stand with your feet wider than your shoulder width; tighten your abdominal muscles.

2. Place the bar above your chest and grab it at points that are wider than your shoulder width. 3. Do a quarter squat and drive up with your legs for added momentum to press the barbell over your head.

TrapezoidsDumbbell Shrug 1. Grab the dumbbells with your palms facing each other by your side. 2. Keep your arms straight and bring the dumbbells from your shoulders to your ears.

Barbell Shrug1. Grab the barbell shoulder width apart and put it in front of you.2. Keep your arms straight and bring the bar from your shoulders to your ears.

Dumbbell Upright Row 1. Grab the dumbbells at your side and start with your arms straight. 2. Bring your elbows up towards the ceiling, as if you’re bringing the dumbbell to your neck.

Chest

Incline bench press 1. Lay on an incline bench at 45 degrees; start by grabbing the bar wider than your shoulder width. 2. Lower the weight to your chest until your elbows are at 90 degrees and press.

Dumbbell Incline Press 1. Lay on incline bench at 45 degrees; start by grabbing the dumbbell with your palms facing each other. 2. Lower the dumbbells to your chest until it touches your chest and press.

Dumbbell Bench Press 1. Lay on flat bench and grab the dumbbell with your palms facing each other. 2. Lower the dumbbells until it touches your chest and press.

Bench Press 1. Lay on flat bench and grab the barbell outside your shoulders width. 2. Lower the weight until your elbows are at 90 degrees and press.

Decline Press 1. Lay on a decline bench where your knees are higher than your head; grab the bar at a point that’s slightly wider than shoulder width. 2. Lower the weight until your elbows are at 90 degrees and press.

Dumbbell Decline Press 1. Lay on a decline bench where your knees are higher than your head; grab the dumbbells so that your palms are facing each other. 2. Lower the weight until they touch your chest and press.

Abdominal

Plank 1. Lay down on your stomach and hold your body up horizontally using your forearms, elbows and toes while tighten your abs.

Decline Sit-Up 1. Set the decline bench so that your feet are higher than your head. 2. Tuck your chin to your chest and perform a full crunch where your chest touches your knees.

Leg Lift 1. Hold yourself off the ground and bring your knees to your chest. If want to make it harder keep your legs straight as you bring up.

Ball Crunch 1. Set a ball so that the top of the ball is under your lower back; set your legs at

90 degrees and crunch. Keep your chin up towards the ceiling.

Legs

Squat 1. Place the bar on your upper back and make sure your feet are spaced wider than a shoulder width apart. 2. Keep your lower back at a natural curve and tighten your abdominal muscles. 3. Descend while keeping your hips back and your chest slight lower to the ground and maintaining your head at eye level.

Barbell Romanian Dead Lift 1. Place your feet closer than shoulder width; grab the bar about a shoulder’s width apart. Keep your back straight and your knees slightly bent. 2. Descend by bring your hips back and lower the bar as close to your body as possible and explode up.

Dumbbell Romanian Dead Lift 1. Place your feet closer than shoulder width; grab the dumbbell by your side. Keep your back straight and your knees slightly bent. 2. Descend by bring your hips back and lower the Dumbbell as close to your body as possible and explode up.

Barbell Dead Lift 1. Place your feet within your shoulder width; grab the bar from the side. 2. Then, in one motion, lift with your legs first and then lower your back while keeping the bar close to your body as possible.

Dumbbell Dead Lift 1. Place your feet within your shoulder width; grab the dumbbell from the side. 2. Then, in one motion, lift with your legs first and then lower your back while keeping the dumbbell close to your body as possible.

Racked Dead Lift 1. This is the same as a dead lift. The only difference is setting the safety bar rack where you start your dead lift, just below or above the knees.

Good Morning 1. Same as a Romanian Dead Lift but you place the bar slightly further down on your upper back.

DB Lunge 1. Grab a dumbbell in each hand and step forward with both of your legs at 90 degrees, but your knee never touches the floor.

DB Reverse Cross over Lunge 1. Grab the dumbbell in each hand palms facing in and step back and a cross diagonally, so that your legs is at 90 degrees.

Dumbbell Step Up 1. Grab the dumbbells from the side and with on leg step up on the bench. 2. Once you are on top, with the other leg extend it back and tighten your glutes.

Leg Press 1. Sit back and descend the weight until your legs are at 90 degrees and press up until your legs are straight not locked. If your lower back comes off the bench, then you are going down too low.

Pull Through 1. Have your back face against the cable and grab the rope between your legs. 2. Just like a Romanian dead lift, keep your knees slightly bend and start your hips at 90 degrees and pull the rope up with your legs.

Calves

Seated Calf Raise1. Sit down and place the resistance above your knee and tip toe up hold for a

second and slowly descend.

Donkey Calf Raise 1. Bend over where your leg and back are at 90 degrees. 2. Keep your legs straight and tip toe up as you lock your knees at the top.

Standing Calf Raise 1. Place the shoulder pads above your shoulders. 2. Keep your legs straight and tip toe up as you lock your knees.

Leg-Press Calf Raise 1. Using a leg-press machine, straighten your legs and tip toe up as you lock your knees.

Back

Cable Seated Row 1. Grab the bar while sitting and straighten your legs out. 2. Next, pull the bar towards your stomach and try to squeeze your shoulder blades together.

Machine Seated Rows 1. Grab the bar while sitting and straighten your legs out. 2. Next, pull the bar towards your stomach and try to squeeze your shoulder blades together.

Lat Pull Down (Wide Grip) 1. Grab the bar where your grip is wider than your shoulder width; keep your chest up and tighten your abs. 2. Pull the bar down until it passes your chin level and control the weight back.

Lat Pull Down (Underhand Grip) 1. Grab the bar underhanded at shoulder width; keep your chest up. 2. Pull the bar down until it reaches under your chin level and control the weight back.

Lat Pull Down (Close Parallel Grip) 1. Use a close parallel grip keep your body straight and chest up. 2. Pull the bar down until it reaches under your chin level and control the weight back.

Lat Pull Down (Wide Parallel Grip) 1. Use a wide parallel grip keep your body straight and chest up. 2. Pull yourself up until your chin passes the bar.

T-Bar Row / Bent-Over Barbell Row 1. Grab the bar and position yourself into the Romanian Dead Lift. 2. Pull the bar towards your stomach; keep your abdominal muscles tight and control the weight back.

One Arm Dumbbell Row (Elbows In) 1. Grab the dumbbell and place your hands and knees on a flat bench of the opposite side of the weight. 2. Keep your lower back straight and row, making sure to keep your elbows in.

One Arm Dumbbell Row (Elbows Out) 1. Grab the dumbbell; place your hands and knees on a flat bench of the opposite side of the weight. 2. Keep your lower back straight and row, making sure to keep your elbows out.

Dumbbell Incline Row (Elbows In) 1. Grab both dumbbells and lay stomach first on an incline bench at a 45-degree angle. 2. Row by keeping your elbows in; try to squeeze your shoulder blades.

Dumbbell Incline Row (Elbows Out) 1. Grab both dumbbells and lay stomach first on an incline bench at 45 degrees. 2. Row by keeping your elbows out while trying to squeeze your shoulder blades.

Bent Over Lateral Raise 1. Grab the dumbbell and bend over using a bench. 2. Raise your shoulders to the side and squeeze your shoulder blades and control the weight down.

Bent Over Y-Fly 1. Grab the dumbbell and bend over using a bench. 2. Raise your shoulders diagonally and squeeze your shoulder blades and control the weight down.

Face Pull 1. Grab the rope and step back to have enough room to extend your arms. 2. Slightly lean back and tighten your abs. Pull the rope towards your eyes and before it hits your face, pull your elbows out.

Hammer Face Pull 1. Grab the rope where the bottom of the rope is up and step back to have enough room to extend your arms. 2. Slightly lean back and tighten your abs. Pull the rope towards your eyes and before it hits your face, pull your elbows out.