---------CHEST----------PERSONALLY, I would never do inclines........its all shoulder.....

UNLESS you arc

h your back enough to make it a semblence of a flat bench, but then, why not jus
t flat bench?
When building pec mass, drop the flys and cable cross overs. Its time to build R
EAL MUSCLE. The ONLY options I recommend are
1. Flat bench
2. Decline bench
3. Dips
To save your shoulder cuff AND to keep constant tension on the target muscle ( p
ecs) at all times, do not go more than 1/2 way down to the chest. Take a slightl
y wider than shoulder width grip and keep wrists straight, like punching a bag.
Use constand motion and think of a circle, no stops or kinks along the way. I li
ke to do 3-5 sets TOTAL here... if you need to do any more than this then you ar
e not training hard enough. You can do this 2-3 times a week, especialy if you d
o 3 sets total. A few more sets sets back recovery time by up to a day or two.
A grip like you punch a bag... bending wrists back expose them to injury... keep
them tight and straight.
I say NO to the smith machine... I love DBs or barbell
--------SHOULDERS-------Heavy side laterals
---------TRIPEPS----------CLOSE GRIP BENCH PRESSES- IS A MISNOMER, NEVER DO CLOSE GRIP.....ALWAYS DO SHOUL
DER WIDTH GRIP. DO NOT BRING THE BAR DOWN TO YOUR CHEST, STAY MAYBE 3-4 INCHES A
WAY BUT ALMOST LOCK OUT ON TOP. YOU CAN BETTER DO THESE ON THE FLOOR USING DBs..
.......KEEP PALMS FACING EACH OTHER, SAME REP PERFORMANCE AS ON A BENCH.
FIND A ELBOW PLACEMENT THAT DOES NOT HURT YOU........ELBOW PLACEMENT HAS LITTLE
EFFECT HERE, AS LONG AS FISTS COME TOWARDS ARMPITS, THEN PRESS BACK OUT, YOUR TR
ICEPS ARE BEING WORKED. THE KEY IS TO WORK THEM PAIN FREE/INJURY FREE.
(No way can you come all the way down if lying on the floor. So with that said i
f you still want to do them on a bench, first lie on the floor with a broom stic
k or empty bar and bring your elbows down until they touch the floor..Now notice
the distance the broom handle is from your chest..There's you point of referenc
e.)
----------BACK----------Working your back is kind of like saying we are working the front. No one exerci
se can attack all the areas needed to stimulate the muscles to grow. On the othe
r hand all you need are two exercises.
1. Pull ups- shoulder width grip. Palms neutral preferably but if not available
then palms forward. Arch back, chest high. Force elbows slightly forward to enga
ge the lats. Pull as high as you can without losing back arch.
2. Two arm dumbbell rows- grab DBs, keep upper body parallel to floor. Knees ben
t, back arched and butt out with head forward. Rotate scapula at bottom of stret
ch but keep back arched .Neutral wrist position. Pull DBs as high as you can not

losing form, to the side of your body.

Drop the cables. Drop the wide and narrow grip nonsense. Drop the one arm rows.
Stick to these two as they are a backs best friend.
I do not recommend dead lifts. It is the same movement as a deep squat with a tw
ist of still leg dead lifts. I choose those two over dead lifts as it is repetit
ive. I'll go over that on quad day.
I would not support my trunk with a bench while training back. You dont want to
be that restricted as it will then turn into a rear delt exercise. Same with 1 a
rm rows........all rear delt/traps. We need shoulder blade and shoulder cuff rot
ation.....
With the V bar grip in the bar for t-bar I say no. You can't arch your back nor
rotate scapula effectively because your hands are too close together.
---------BICEPS----------Hammer DB curls
----------QUADS----------I would RATHER see you do wide stance squats very deep with a higher rep scheme.
(lunges) They are good........but take a long stride and keep your back arched h
ard.....lean slightly backwards also..........stay on heels.
-----------HAMS----------1. Stiff leg dead lifts-Back arched (chest out, shoulders back), kneed slightly
bent, butt out, reach forward slightly..........focus on rotating at the hips go
ing forward and not just trying to touch the ground. It does not matter how low
you get, it just matters how much your hamstrings stretch and contract.
2. DB leg curls- Hang from a high bar, have partner place DB between ankles.....
curl upwards towards your butt. You will need wrist wraps.
3. floor curls- Kneel on a pad, have partner hold ankles........keep body as str
aight as possible, curl body upwards. You will need to catch yourslef on the way
down like a push up.
Avoid cable curls and that other nonsense........get huge hams the tried and tru
e way. Good luck.