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    CHAPTER 7

    SECRET 3 - 49 PRECISION TRAINING EXERCISES

    (READING TIPS: For fast reading, scan through the topic headings in BOLD BLACK, important conclusions in BOLDBLUE,and " Must Know " in BOLD RED. To jump to specific sections in this article, click on the respective LINKSinthe Contents.)

    ANTI-AGING FLEXIBILITY AND STRENGTH TRAINING

    Anti-Aging Flexibility and Strength Training exercises need not be complicated. Regardless of howmany machines you see in the modern day gym, remember that there are 11 majormuscle groups in your body and that has not changed for thousands of years.

    A s imple but organized program to work these 11 muscle groups is all you need on adaily basis to keep your body in shape.

    The 11 major muscle groups are:

    Chest, upper back, lower back, shoulder, anterior thigh, posterior thigh, abdominal, buttock, calf, biceps, and triceps.

    These 11 groups is easily remembered as they come in opposing groups: chest in front / upper back; abdominal / lowerback; biceps / triceps; anterior thigh / posterior th igh.

    You don't need fancy exercises. Focus on the fundamentals. Do these well and you will gradually progress forward automaticallyonce you have master the basics. Keep things simple.

    From hundreds of possible exercise, the following have been selected as most suited for anti-aging purposes. Not only must theexercise be precision driven, it must also be safe, easy to do, and can be done almost anywhere given the modern hecticlifestyle.

    While 49 exercises are listed, 11 have to deal with stretching, and 38 have to do wi th s trength t raining. Out

    of the 38, pick 9 that are appropriate for you to cover the major muscle groups (some exercise covers

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    mult iple muscles), based on your environment and equipment availabili ty.

    You, therefore, only need to remember 11 stretches and 9 strength t raining exercise.

    STRETCHES: 11 STRETCHES YOU NEED TO DO

    S1ChestStretchS2 Upper Back StretchS3 Shoulder CrossoverS4 Low Back StretchS5 Cat StretchS6 Spinal TwistS7 Lying Quadriceps stretchS8 Seated Hamstring StretchS9 Biceps StretchS10 Triceps StretchS11 Calf Stretch

    STRENGTH TRAINING WITHOUT WEIGHTS

    N1 Push UpN2 Pull UpN3 Back ExtensionN4 Crunch

    N5 Pelvic LiftN6 LungeN7 Heel RaiseN8 Triceps Bench DipN9 Reverse Crunch

    STRENGTH TRAINING WITH DUMBBELL

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    D1 Flat Dumbbell pressD2 One Arm Dumbbell RowingD3 Dumbbell Bench Press

    D5 Dumbbell SquatD6 Standing Calf RaiseD7 Dumbbell CurlD8 Triceps KickbackD9 Flat Bench FlyeD10 Dumbbell Lateral Raise

    STRENGTH TRAINING WITH BARBELL

    B1 Bench PressB2 Bent-Over One-Arm Long Bar RowingB3 Barbell Upright RowB5 Flat-footed Medium Stance Barbell SquatB6 Seated Calf RaiseB7 Standing Biceps Curl

    B8 Standing Barbell Triceps CurlB9 French PressB10 Romanian Deadlift

    STRENGTH TRAINING WITH MACHINES

    M1 Chest Press MachineM2 Lat Row MachineM3 Shoulder Press MachineM4 Machine Preacher CurlM5 Triceps Dip MachineM6 Leg PressM7 Lying Leg CurlM8 Standing Calf RaiseM9 Front Lat Pull-DownM10 Leg Extension

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    M11 Seated Calf Raise

    CHEST STRETCH

    Exercise No: S1Area: ChestMuscle stretched: Pectoris Major and MinorPosition: SittingInstructions:

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    a. Sit upright with shoulders back and chest out.b. Clasp your hands behind your buttocks.c. Slowly lift your hands up face away from your body until they have reached their furthest comfortable position.d. Keep your chest out and your chin in without hunching over.e. Hold in this stretched position continuously for 15-30 seconds.

    UPPER BACK STRETCH

    Exercise No: S2Area: Upper Back StretchMuscle stretched: Latismus DorsiPosition: SittingInstructions:

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    a. Raise both arms up vertically to the sky.b. Grasped both hands together, palms facing the sky and parallel to the floor.c. Reach out and attempt to touch the palm of your hands to the sky until you feel a comfortable stretch in your upper back.d. Hold in the furthest comfortable stretched position for at least 15-30 seconds.e. Shake out the shoulders and return to relaxed position.

    SHOULDER CROSS OVER

    Exercise No: S3Area: ShouldersMuscles: Deltoids, TrapeziusPosition: SittingInstructions:

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    a. Sit upright in a comfortable positionb. With your extended right hand, reach across your body. Your arm should touch your chest if possible.c. Put your left arm in front of the right arm. Push the right arm towards the chest.d. Turn your head towards the right.e. You should feel your right shoulder being stretched.f. Hold for 15-30 seconds at the maximum comfortable stretched position.g. Shake out the shoulders and return to relaxed position.

    LOW BACK STRETCH

    Exercise No: S4Area: Low BackMuscles: LumbarPosition: Lying

    Instructions:

    a. Lie on your back with your knees bent.b. Grasp your hands together and hold your shins firmly.c. Gently pull both knees toward your chest lifting your feet off the floor in the process. Try to touch the knees to your chest.d. Once you feel a comfortable stretch in your lower back, hold in this position for 15-30 seconds.

    Note: If you have back pain or after prolong sitting, do this stretch whenever you get a chance . You may want to get a friend toput weight on your kness to help them reach your chest in the process if you desire more stretch.

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    CAT STRETCH

    Exercise No: S5Area: AbdominalMuscles : Abdominal

    Position: LyingInstructions:

    a. Get down on your hands and knees, resembling a cat.b. Let your abdomen slowly droop down, allowing your lower back to bend downward and stretch. Hold in this position for 14-

    30 seconds.c. Next, slowly arch your back as much as possible and hold for at least 5 seconds.d. Now sit back on your heels with expended arms out straight. Hold again for 5-10 seconds.

    Note: A well-done cat stretch takes a little while. Do not hurry for maximum effect.

    SPINAL TWIST

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    Exercise No: S6Area: ButtockMuscles: Gluteus (also spine, hip, and lower back get stretched as side benefit)Position: SittingInstructions:

    a. Sit on the floor with both legs extended directly in front of you.b. Bend your right leg over your left leg, keeping your right foot flat on the floor outside the left knee.c. Place your left elbow on the outside aspect of your right knee, and extend your right arm behind you with your palm flat on

    the floor for support.d. Slowly twist your upper body to the right while looking over your right shoulder simultaneously.e. Apply light pressure with your left elbow on the outside of your right knee as you twist. Be sure to keep you body upright at

    all times.f. Once you have reached a comfortable stretched position, hold it for 15-30 seconds.

    g. Switch to the other side and repeat.

    Note: This is a wonderful stretch for the entire spinal column also.

    LYING QUADRICEPS STRETCH

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    Exercise No: S7Area: Anterior ThighMuscle: QuadricepsPosition: LyingInstructions:

    a. Lie face down on a mat.b. Lift your right leg up towards your buttocks.c. Reach around with your right hand and grasp your foot.d. Slowly pull downwards, stretching your quadriceps to the furthest comfortable position.e. Hold in this position for 15-30 seconds

    SEATED HAMSTRING STRETCH

    g

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    Exercise No: S8Area: Posterior ThighPosition: SittingInstructions:

    a. Sit on a mat with legs straight ahead but spread apart.b. Extend your arms out in front of you and slowly lean over, trying to touch your chest to the mat as far as possible.c. Once you feel a comfortable stretched hamstring, hold this position for 15-30 seconds.

    BICEPS STRETCH

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    Exercise No: S9Area: Front Upper ArmPosition: Standing or sittingInstructions:

    a. Stand upright with your feet apart in comfortable position.b. Make a fist and put your right hand against a bar something you can hang onto. Your thumb should be touching the bar

    and your arm should be parallel to the floor.c. Slowly turn away from the bar until your feel a comfortable stretch in your biceps.d. Hold this position for at least 15-30 seconds.

    TRICEPS STRETCH

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    Exercise No: S10Area: Back Upper ArmPosition: Standing or sittingInstructions:

    a. Stand or sit, with shoulders back and chest out.b. Raise your arm overhead, with your elbow bent and your upper arm in a vertical position.c. Keeping this position, grasp the right hand with your left hand and pull your right hand down if you cannot reach your right

    hand, you may want to hold a towel with your right hand so that the left hand can hold onto the towel instead as anextension of your right hand. Sustain this until you feel a comfortable stretch of your triceps.

    d. Hold this position for 15-30 seconds

    e. Repeat stretch for other arm.

    CALF STRETCH

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    Exercise No: S11Area: LegPosition: StandingInstructions:

    a. Put the sole of the top half of your right foot against the wall. Slide your right heel as close towards the wall as possible.b. Slowly lean forward towards the wall, stretching your calves.c. Once you have stretched your calf to the furthest comfortable position, hold for 15-30 seconds.d. Switch legs and repeat.

    Note: If you plan to do cardiovascular exercise involving the legs, repeat this stretch as frequently as possible to warm increasedblood flow to the calf muscles

    PUSH UP

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    Exercise No: N1

    Area: ChestMuscles: Pectoris Major and MinorPosition: LyingInstructions:

    a. Lie on the floor, face down with hands placed at chest level, about 6 inches farther than shoulder-width apart.b. Keeping your back straight, push yourself up, expending your arms but without locking your elbows.c. Squeezing your chest together for a brief moment.

    d. Lower your yourself as far as possible, or until your nose touches the ground.

    Note: Do not allow your back to bend or arch. Do not allow your body to fall back to the floor. By keep the hands as close to thebody, you will be working the triceps more. If you get tired, simply lay on the floor and relax. Do not overdo it.

    PULL UP

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    Exercise No: N2Area: Upper BackMuscles: Latismus Dorsi, Trapeziius, Biceps, DeltoidsPosition: StandingInstructions:

    a. Use a chin-up bar about 6 inches higher off the floor than you can reach. If such a bar is not available, you cancompensate by bending your knees later.b. Hold the bar with hands about 30 inches apart.c. Pull up by squeezing shoulder blades together and trying to touch the chin to the bar.d. Return to starting position in a slow, controlled motion.

    Note: This is not an easy exercise. The key is to focus on form and not on the number of reps you can do.

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    BACK EXTENSION

    Exercise No: N3Area: Low BackMuscles: LumbarPosition: LyingInstructions:

    a. Lie on your stomach with your fingers laced together and your hands beneath your chin.b. Keep your hips on the floor.c. Slowly raise your chest about 30 degrees off the floor until your lower-back muscles are fully contracted.d. Pause momentarily, and then slowly lower your chest to the floor.

    Note: You may hold a weight plate behind you for added resistance if this exercise becomes too easy. Be extremely carefulwhen you do back exercises with barbells or dumbbells as it is easy to lose control and injure your lower back. Bar none, his is

    the safest back exercise, as the last thing you want to do is to injure your back while doing a back exercise.

    CRUNCH

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    Exercise No: N4Area: AbdomenMuscles: Rectus abdominisPosition: LyingInstructions:

    a. Lie on your back on the floor with your knees bend and your feet flat on the floor hip-width apart.b. Place your hand loosely on the sides of your head for support. Make sure you do not see your elbows.

    c. Curl up and forward so that your head, neck, and shoulder blades lift off the floor and your lower back presses firmlyagainst the floor.d. Pause momentarily, and then return slowly to the starting position.

    Note: Do not use your arms to complete the curl. If you see your elbows, you're cheating. Do not secure your feet because thislessen the effectiveness of this exercise.

    PELVIC LIFT

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    Exercise No: N5Area: ButtockMuscles: Gluteus Maximus and MinimusPosition: LyingInstructions:

    a. Lie flat on your back with your knees bent and feet slightly apart and arms on the floor, palms down and at your side.b. Slowly lift your pelvis upward towards the ceiling.

    c. Make sure your back remain straight.d. Squeeze your buttocks together.e. Pause momentarily, and then return slowly to the starting position.

    Note: This is a relatively easy exercise to cheat. Concentrate on the form and the squeeze at the end of each rep for maximumeffectiveness.

    LUNGE

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    Exercise No: N6Area: ThighMuscles: Quads, HamstringsPosition: Standing

    Instructions:

    a. Stand in a relaxed position, feet slightly apart.b. Step forward as far as possible with the left leg until the upper left thigh is almost parallel to the floor. The left knee should

    not be ahead of the left toes.c. Keep the right leg as straight as possible.d. Step back to the starting position.e. Repeat with the right leg.

    Note : This is also an excellent exercise to work the entire thigh and the buttock area. Make sure you keep the back straight. Youmay hold your hands out for balance as needed. For those that have prior injury to knee, do the backward lunge by steppingbackwards instead of forwards.

    HEEL RAISE

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    Exercise No: N7Area: CalfMuscles: CalfPosition: StandingInstructions:

    a. Stand in a relaxed position with something close by like a wall to hang onto.

    b. Rest your left hand against the wall, with your right hand comfortably by your side, palm facing your thigh.c. Wrap your left foot behind your right ankle.d. Slowly raise the toes of your right foot, lifting your heel as far above the floor as you can.e. Pause momentarily, and then slowly lower your right heel to the floor.f. Repeat with the other side.

    Note: This is a convenient and effective exercise that can be done at any place.

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    TRICEPS BENCH DIPS

    Exercise No: N8Area: TricepsMuscles: TricepsPosition: Inclined

    Instructions:

    a. Locate a sturdy chair or bench. Face away from the benchb. Lay both your arms behind you in an extended position, with the palm on the bench pointing towards the frontc. Slowly lower your body as far down as possible until your upper arms are parallel to the floor by bending your upper armd. Keep your forearms and elbows stationary throughout the exercisee. Raise yourself to the starting position by pushing up.

    Note: This is a tricky exercise to do as your weight is behind you. Make sure you have adequate support.

    REVERSE CRUNCH

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    Exercise No: N9Area: AbdominalsMuscle: Rectus AbdominisPosition: LyingInstructions:

    a. Lie face up on a flatbench with your knees bent and your feet near your glutes.b. Grasp the bench behind your head with both hands firmly.c. Keeping the angles in your hips and knees fixed, pull your hips upward until your lower back is a few inches off the bench.d. Hold for a second, then lower and repeat.

    Note: Do not pull with your arms. Use them only for stabilization purposes. To increase the degree of difficulty, straighten yourknees.

    FLAT DUMBBELL PRESS

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    Exercise No: D1Area: ChestMuscles: Pectoris Major and MinorPosition: LyingInstructions:

    a. Lie on your back on a bench with legs parted and firmly on the floor.b. Hold two dumbbells above you at arms length, palms facing each other and almost touching each other and with your arms

    extended and slightly bent.c. Slowly lower the dumbbells straight down to the sides of chest, arms close to the sides, with palms facing forward when

    you reach chest level.d. Pause momentarily, and rise back up to the starting position, keeping back straight.

    ONE ARM DUMBBELL ROWING

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    Exercise No: D2Area: Upper BackMuscles: Upper and Lower LatsPosition: Standing

    Instructions:

    a. Place dumbbell on the floor in front of a benchb. Put left leg back, knee locked.c. Bend right knee slightlyd. Bend over and hold dumbbell with left hand, palm in, about 7 inches off the floor.e. Put the right hand on bench for support with elbow lockedf. Pull the dumbbell straight up to the side of the chest, keeping an arm close to the side.

    g. Return to starting position using the same path.h. Reverse the position and repeat the movement on the right sidei. Inhale up and exhale down.

    Note: Perhaps the best exercise for the upper back, do this one slowly and concentrate on the form. You may also do differentvariations by lifting the dumbell out to the side or to the front of you.

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    DUMBBELL BENCH PRESS

    Exercise No: D3Area: ShoulderMuscles: Deltoids, tricepsPosition: SeatedInstructions:

    a. Sit on a bench, with your back firmly against the support and feet in contact with the floor throughout the exercise. Hold the

    dumbbells at shoulder level with arms towards the side and elbows bent.b. Push the dumbbells up so that your arms are directly above your shoulders, and palms are facing away from you.c. Pause momentarily, and slowly lower the dumbbells in unison until your elbows are slightly below your shoulders.

    d. Press the dumbbells up until arms are fully extended again.e. Return to starting position.f. Inhale up, exhale down.

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    DUMBBELL SQUAT

    Exercise No: D5Area: Buttock

    Muscles: Gluteus, quads, and hamstringsPosition: StandingInstructions:

    a. Stand in a comfortable position, legs about 8 inches apart.b. Hold a dumbbell in each hand, palms facing your thighs.c. Keep your head up, eyes straight ahead, shoulders back, and back straight.d. Slowly squat down as low as you can while maintaining good form.

    e. Do not allow your knees to travel past your toes.

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    f. Pause momentarily. Slowly straighten your legs and hips and return to the starting position.

    STANDING CALF RAISE

    Exercise No: D6Area: CalfMuscle: CalfPosition: Standing

    Instructions:

    a. Stand in a relaxed position with something close by like a wall to hang onto.

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    b. Rest your left hand against the wall, with your right hand comfortably by your side, palm facing your thigh and holding thedumbbell.

    c. Wrap your left foot behind your right ankle.d. Slowly raise up and the toes of your right foot, lifting your heel as far above the floor as you can.

    e. Pause momentarily, and then slowly lower your right heel to the floor.f. Repeat with the other side.

    DUMBBELL CURL

    Exercise No: D7Area: BicepsMuscle: BicepsPosition: StandingInstructions:

    a. Stand with your feet hip-width apart and your arms by your side.

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    b. Hold a dumbbell in each hand, palms facing forwardc. Keep your back straight throughout the duration of this exercise.d. Curl the dumbbells toward your shoulder, with your palms facing your chest.e. Slowly lower the dumbbells to the starting position.

    Note: You can do both arms simultaneously once you have perfected the technique.

    TRICEPS KICKBACK

    Exercise No: D8Area: TricepsMuscle: TricepsPosition: StandingInstructions:

    a. Hold a dumbbell in your right hand, with palms facing in towards the body. Your right foot should be on the ground, and leftknee and left hand resting on a bench for support

    b. Position your upper arm so that it is parallel to the floor and stationary at all times. Your elbow should be close to yourbody.

    c. Your back should be straight and parallel to the floor.d. Extend the dumbbells upwards until your arm is straight and fully extended and your triceps are flexed.

    e. Pause momentarily, flexing your triceps.

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    f. Return the weight slowly to the starting position.

    Note: don't move your arm (shoulder to elbow) at anytime during this exercise and keep your back straight. Proper form is veryimportant for this exercise. The Triceps are small muscles so that small weight (3-5 lbs) is acceptable.

    FLAT BENCH FLY

    Exercise No: D9Area: ChestMuscle: Pectoris MajorPosition: Lying

    Instructions:

    a. Lie faceup on a flat bench and hold a pair of dumbbells directly over your chest, palms facing in.b. Keep your elbows slightly bent and pointing outwardsc. Lower the weights out to your sides until your hands are level with your body,d. Keep your chest high and back and hips pressed against the bench. Squeeze your pectoris muscle to lift the dumbbells

    back up

    Note: Do not overstretch your pecs which can cause excessive strain.

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    DUMBBELL LATERAL RAISE

    Area: ShoulderMuscle: Medial DeltoidsPosition: Standing

    Instructions:

    a. Stand comfortably, shoulder width apart.b. Hold a pair of dumbbells in front of your thighs, palms facing each other.c. With your elbows bent, lift the weights up and out to your sides until your hands and elbows are at shoulder height.d. Focus on leading with your elbows, not your hands

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    BENCH PRESS

    Exercise No: B1Area: ChestMuscle: PectorisPosition: LyingInstructions:

    a. Lie on a bench press with back flat and firmly on the bench.b. Grip the barbell with palms facing up and 10 inches wider than shoulder-width.c. Lift the barbell off the rack to the starting position which is straight above your face with your arms fully extended.d. Slowly but in a controlled fashion lower the barbell until it touches the lower edge of your chest.e. Your elbow should be pointed out.f. Slowly raise the barbell to the starting position while squeezing together your chest.g. exhale up, inhale down

    Note: This is the gold standard of all chest presses. Concentration is a must if you are going to do this one well. Also payattention to the breathing.

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    BENT-OVER ONE ARM LONG BAR ROWING

    Exercise No: B2Area: Upper BackMuscle: Upper Back and LatsPosition: Bending forward

    Instructions:

    a. Place the empty barbell bar in a corner or against some object.b. Put the weights onto the end of the bar.c. Straddle the bar and bend forward until the torso is parallel to floor.d. Keep the knees slightly bent.e. Grasp the bar just behind plates with left hand.f. Place the right hand on the right knee.

    g. Pull the bar straight up, elbow in, until the plates touch chest.h. Lower the bar to starting position.i. Inhale up, exhale down.

    Note: Do not let plates touch floor during exercise and make sure you keep your back straight to prevent unnecessary strain.

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    BARBELL UPRIGHT ROW

    Exercise No: B3Area: ShoulderMuscle: Deltoids and TrapeziusPosition: StandingInstructions:

    a. Hold the barbell, palms down, hands 18 inches apart.b. Start with the bars at arm' length.

    c. Pull bar straight up until nearly under chin, with elbows out to the side and as high as the ears.d. Keep the bar as close to the body as possible.e. Pause momentarily at the top before lowering to a starting position.f. Inhale up and exhale down.

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    FLAT-FOOTED MEDIUM STANCE BARBELL SQUAT

    Exercise No: B5Area: ThighsMuscle: Thigh

    Position: StandingInstructions:

    a. Place the barbell on upper back.b. Use a comfortable hand grip.c. Make sure the head is up, the back straight, and the feet is comfortably 18 inches apart.d. Squat until the upper thighs are parallel to the floor.e. Pause momentarily. Return to the starting position.

    Note: Wear a waist belt if needed for lumbar support.

    SEATED CALF RAISE

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    Exercise No: B6Area: Calf

    Muscle: CalfPosition: Seated

    Instructions:

    a. Place a raised object such as a stool on the floor about 12 inches away from the end of bench.b. Sit on the end of the bench, holding a barbell on the upper thighs about 3 inches above the knees in a secured position.c. Place the balls of feet on the object.

    d. Raise up on the toes as high as possible.e. Pause momentarily and then return to starting position.f. Inhale up and exhale down.

    BICEPS CURL

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    Exercise No: B7Area : BicepsMuscle: BicepsPosition: StandingInstructions:

    a. Stand with back straight, knees unlocked, and feet hip-width apart.b. Grip a barbell with an underhand grip just outside your hips. Your palms should be facing up.c. Keeping your elbows close to your body, use your biceps to curl the bar up to your chest.d. Hold for a brief second, flexing your bicepse. Lower the barbell to the starting position in a slow, controlled motion.f. Inhale up and exhale down.

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    STANDING BARBELL TRICEPS CURL

    Exercise No: B8Area: TricepsMuscle: TricepsPosition: Standing

    Instructions:

    a. Hold the barbell with hands 6 inches apart, palms down.b. stand erect with the back straight , head up, and feet 18 inches apartc. Raise bar overhead to arms length, arm fully extended.d. Lower bar in semicircular motion behind head until forearms touch biceps.e. Keep upper arm close to body at all times during the exercise.f. Return to the starting position.

    g. Inhale down and exhale up.

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    FRENCH PRESS

    Exercise No: B9Area: Triceps

    Muscle: Triceps BrachiiPosition: LyingInstructions:

    a. Lie faceup on a flat bench with the back firmly on the bench.b. Grasp the bar slight inside shoulder width.c. Keep your upper arms perpendicular to your torso and lower the bar toward the top of your head by bending your elbows.

    Press the weight back up in a slow and controlled motion.

    d. Squeeze your triceps at the top.

    Note: Always keep your elbow pointing toward the ceiling and not toward your sides.

    ROMANIAN DEADLIFT

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    Exercise No: B10Area: Thigh, buttockMuscle: Hamstrings, glutesPosition: StandingInstructions:

    a. Stand with your knees slightly bent and hold a barbell with an overhand, shoulder-width grip in front of your thighs.b. Maintain a slightly arched back. Shift your weight to your heels. Lean forward at your hips and slide the bar down your legs

    until feel a stretch in your hamstrings.c. Do not round your back or drop your shoulders forward.d. Squeeze our glutes and hamstrings until you are standing erect again.

    Note: Do not use your lower back to lift the weight. Use a waist belt as needed for extra support.

    CHEST PRESS MACHINE

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    Exercise No: M1Area: ChestMuscle: Pectoralis MajorPosition: LyingInstructions:

    a. Lie on a bench press with back flat and firmly on the bench.b. Grip the barbell with palms facing up and 10 inches wider than shoulder-width.c. Lift the barbell off the rack to the starting position which is straight above your face with your arms fully extended.d. Slowly but in a controlled fashion lower the barbell until it touches the lower edge of your chest.e. Your elbow should be pointed out.f. Slowly raise the barbell to the starting position while squeezing your chest together.g. exhale up, inhale down

    Note: This is the gold standard of all chest presses. Concentration is a must if you are going to do this one well. Also payattention to the breathing and do not bounce the weights.

    LAT ROW MACHINE

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    Exercise No: M2Area: Upper BackMuscle: Latissimus dorsi, rhomboidsPosition: Sitting

    Instructions:

    a. Adjust the seat so that your hands are slightly below your chest.

    b. Keep your torso pressed firmly against the pad.c. Your feet should be flat on the floor and back slightly arched.d. Pull handles into your sides while squeezing your shoulder blades together.e. Exhale as you pull.f. Squeeze your back briefly and then lower the weight while inhaling.

    Note: Focus on your back. Imaging pulling the weights from your elbows, as if your hands are just hooks.

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    SHOULDER PRESS MACHINE

    Exercise No: M3Area: ShoulderMuscle: DeltoidsPosition: SittingInstructions:

    a. Adjust the seat so that the handles rest even with the top of your shoulders.

    b. Make sure our back is straight and feet flat on the floor.c. Lift up the handles straight overhead until your arms are fully extended.d. Exhale as you lift up.e. With your elbows out to your sides, lower your weight slowly.

    Note: Flaring your elbows forward will allow you to increase the emphasis on the anterior deltoid muscle.

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    MACHINE PREACHER CURL

    Exercise No: M4Area: BicepsMuscle: BicepsPosition: SittingInstructions:

    a. Sit in comfortable position, with elbows positioned squarely against the pad.b. Keeping your elbows pointing straight down into the pad, curl the handles up smoothly as you exhale.c. Squeeze your biceps briefly at the top.d. Slowly lower the weight in a smooth and gentle motion.

    Note: Do not bounce the movement which can strain the biceps tendons.

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    TRICEPS DIP MACHINE

    Exercise No: M5Area: TricepsMuscle: Triceps brachiiPosition: SittingInstructions:

    a. Sit comfortably, with handles at 90 degree angle to your elbows without the weights hitting the weight stack.b. Keep your back firmly against the pad.c. Press the handles toward the floor and exhale.d. Fully extend your elbow.e. Squeeze your triceps, resist the handles coming up.

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    LEG PRESS

    Exercise No: M6

    Area: Anterior ThighMuscle: Quadriceps, glutesPosition: SittingInstructions:

    a. Sit comfortably with back firmly against the pad.b. Place on your feet high on the platform about shoulder-width apart.c. Your knees should be about at 90 degree angle.

    d. Exhale and forcefully press the weight to full extension while squeezing your thigh and glutes.

    Note: Do not lock your knees.

    LYING LEG CURL

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    Exercise No: M7Area: Posterior ThighMuscle: HamstringsPosition: LyingInstructions:

    a. Lie on your stomach, with the footpad presses just above your achilles tendon.

    b. Grasp the handles for support.c. Bend your knees to curl the weight towards your glutes and exhale as you curl.d. Squeeze your hamstrings at the top and then slowly lower the weight.

    Note: Do not lift your hips or chest. Keep your back flat to insolate the hamstrings

    STANDING CALF RAISE

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    Exercise No: M8Area: CalfMuscle: GastrocnemiusPosition: StandingInstructions:

    a. Stand under the shoulder pads of the calf machineb. Place the balls of your feet on the footpad and lower your heels as far as you can, while keeping your legs straight.

    c. Press up on the balls of your feet as high as you can while squeezing your calves.d. Lower the weights with a controlled and smooth motion

    Note: Do not bounce the weight end of this exercise

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    FRONT LAT PULL-DOWN

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    Exercise No: M9Area: Upper backMuscle: Latissimus Dorsi, rhomboidsPosition: SittingInstructions:

    a. Sit comfortably so that your thighs fit snugly under the kneepad with your feet on the floor.b. Grasp the bar with an overhead at distance slightly wider than shoulder width.c. Your arms should be fully extended overhead and your back should be slightly arched.d. Pull the bar toward top of your chest, keeping your elbows pointed down and back.e. Squeeze your shoulder blades together before slowly returning to the starting position.

    Note: Do not swing the bar down or lean too far back which takes the focus out of your target muscles

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    LEG EXTENSION

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    Exercise No: M10

    Area: Anterior ThighMuscle: QuadricepsPosition: SittingInstructions:

    a. Adjust the seat back and footpad so that your knees are flush with the edge of the seat and your ankles are comfortablypositioned just below the footpad.

    b. Grasp the handles to keep your body stationary.

    c. Press your shins against the footpad until your legs are almost fully extended.d. Squeeze your quads briefly and then slowly return to the starting position.

    SEATED CALF RAISE

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    Exercise No: M11Area : CalfMuscle: SoleusPosition: SeatedInstructions:

    a. Sit comfortably upright , with your knees under the padsb. Place the balls of your feet on the edge of the footpad.

    c. Lower the heels until you feel a good stretch in your calves.d. Push up on the balls of your feet as high as you can, squeezing your calves hard.e. Lower the weights under control.

    Forward| Introduction| Chapter 1| Chapter 2| Chapter 3| Chapter 4| Chapter 5| Chapter 6| Chapter 7Chapter 8| Chapter 9| Chapter 10| Chapter 11| Chapter 12| Bibliography

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