MonsterMass Mike Chang

DEFINITIONS & TIPS MONSTER SETS: Monster sets are back to back sets using exercises that target opposing muscle groups

MONSTER REPS: Use the same weight that allows you to do the 8 reps on the last set. After completing 8 reps, rest 10 seconds and do another set till failure.

REST TIMES BETWEEN SETS: Every phase has specifc rest times. I encourage you to use a stopwatch stop watch to track the amount amou nt of rest between every set. This will ensure your muscles are constantly pumped and that you have high intensity workouts every time to keep your muscles growing.

TILL FAILURE: This means do the maximum number of repetitions of an exercise until your muscles fail, or can’t do anymore.

AMOUNT OF WEIGHT TO USE: Use the heaviest weight possible to reach the designated amount of reps. If your goal is to complete 8 reps, then the weight you use must have you reach failure at the 8th rep. * DB stands for Dumbbell * BB stands for Barbell * The last set of every exercise are performed with Monster Reps. * Warmups listed are only used as a reference, and may be different in the actual footage.

MASS CHEST & BACK WORKOUT WARM UP

JOG IN PLACE

CIRCLES

10 SECS

10 SECS EA. DIRECTION

PUSH UPS

JOG IN PLACE

PUSH UPS

GET LOOSE

5 REPS

10 SECS

5 REPS

5 SECS

WORKOUT DUMBBELL FLAT CHEST PRESS

REPS 15/12/8/8 Grab a dumbbell in each hand and lay your back on the bench with your feet at on the oor. Make sure your back, shoulders shoulders and neck are rmly positioned and and at on the bench. Position the arms so t hat the dumbbells are aligned with your upper chest. Press the weights up with your elbows at your sides until your arms are fully extended. Squeeze the pectoral muscles at the top of the movement and feel the contraction.Lower the dumbbells in a slow and controlled manner. Keep your arms balanced, back straight and be sure to feel the stretch in your pectoral muscles. Return to the starting position. This is one repetition.

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START

DUMBBELL BENT OVER ROWS

END

REPS 15/12/8/8 Grab a dumbbell in each hand. Plant your feet rmly on the ground, keep your bodyweight on your heels. Bend forward forward slightly at the knees. knees. Keep your back upright upright and head forward. Place dumbbells in front of your body with arms fully extended. Your palms must be facing towards your body. Simultaneously Simultaneously pull both dumbbells in towards your lower stomach and pull your shoulder blades together. Squeezing all the muscles in your upper back. Hold the dumbbells in the top position for a one second squpeeze. Slowly lower the dumbbells back down to the starting position while allowing allowing your shoulder blades to separate and muscles to stretch. This is one repetition.

START

END

DUMBBELL INCLINE CHEST PRESS

REPS 15/12/8/8 Grab a dumbbell in each hand. Position your body on an inclined bench with your feet placed on the oor. Make sure your back, shoulders and neck are rmly positioned and at on the bench. Position the arms so that the dumbbells are aligned with your upper chest. Press the weights up with your elbows at your sides until your arms are fully extended. Squeeze the pectoral muscles at the top of the movement and feel the contraction.Lower the dumbbells in a slow and con trolled manner. Keep your arms balanced, back straight and be sure to feel the stretch in your pectoral muscles. Return to the starting position. This is one repetition.

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START

WIDE PULL UPS

END

REPS 15/12/8/8  Approach a wide grip pull up bar. Place your hands slightly wider than shoulder width apart. Bend your legs and allow yourself to descend while your arms fully extend. Keep your head up and as you pull yourself to the bar, breathe in deeply and release release the breath as you descend. Pull yourself towards the bar focusing on three muscle groups: back, shoulders and biceps. Descend slowly. Pull yourself until your eyes are even with the bar. bar. Hold for a one second squeeze. Slowly lower your body, body, allow your back muscles to stretch low low and deep back to the start position. This is one repetition.

START

DUMBBELL INCLINE FLYES

END

REPS 15/12/8/8 Lie with your back at on an incline bench. Keep your back straight and your feet planted rmly on the ground. Grab a dumbbell in each hand and hold the weight weight straight above you with your arms fully extended. The dumbbells should be positioned so that your hands are making a direct vertical line with your neck with your palms facing one another. Lower the dumbbells in a controlled manner with your elbows slightly bent and arms stretched out wide. You should lower the weight with an arcing motion until your elbows and chest form a straight horizontal line. Do not continue the motion past this point. Feel the stretch in your chest muscles. Raise the dumbbells using the same arcing motion. Lift the weight with your pectoral muscles, not your shoulders or arms. Focus only on bringin g your chest together. Squeeze at the top of the movement for peak contraction. This is considered one repetition.

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START

END

DUMBBELL INCLINE BENT OVER FLYES

REPS 15/12/8/8 Set up for the exercise by setting an adjustable back bench to an angle of around 30-40 degrees. Grab a set of dumbbells and position yourself with your chest on the back of the bench (prone position). Your feet should be used for stability on the oor, your shoulders should be about level with the top of the back padding and you arms should be hanging - holding the dumbbells with a neutral grip (palms facing one another). Moving only at the shoulders, raise your arms in a semi-circular semi-circular motion out to your sides until your arms are parallel to the oor. Keep a slight bend in your elbows throughout the movement. Squeeze your shoulder blades together at the height of the movement and then begin slowly lowering the dumbbells back to the starting position.

START

END

ABS JACKNIFE 3 MINUTES 4 ROUNDS OF 30/15 SEC OF ABS

STRECH CHEST

BENT ARM

STRAIGHT ARM

2 ARMS FORWARD W/ HEAD INBETWEEN

BACK 

HALF MOON

SINGLE ARM STRETCH

CHILD POSE TO EACH SIDE (LEG  APART)  APART)

CHILD POSE SPINAL TWIST  (EACH SIDE)

MASS BICEPS & TRICEPS WORKOUT TRICEPS WORKOUT WARM UP

JOG IN PLACE

JUMPING JACKS

ARM SWINGS

PUSHUPS

 ARM SWINGS

10 SECS

10 REPS

10 REPS

5 REPS

10 REPS

WORKOUT ALTERNATE DUMBBELL CURLS

REPS 15/12/8/8 Set up for t he exercise by grasping a set of dumbbells and standing straight up with the dumbbells by your side. Your palms should be facing up, and the dumbbells not touching your body. Before starting the set, take up the slack by lifting up the weight slightly so the tension is on your bicep muscles. Starting with your weakest arm (usually the left), curl the dumbbell up as far as possible. Squeeze the bicep at the top of the exercise, and then slowly lower the weight down without it touching your body or taking the tension o your bicep. Repeat for the other arm.

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START

END

ONE ARM OVERHEAD TRICEP EXT

REPS 15/12/8/8 Grasp one dumbbell for this exercise. exercise. Sit upright on a at bench. Keep your back erect during the whole motion. Hold the dumbbell directly overhead with one hand placed at the base of the plate. Keep your elbow tucked inward during the whole movement. Lock your elbow into a stationary position. Brace your free hand on your hip for stability. stability. Slowly lower the dumbbell behind your head so that the head of your triceps fully stretches. Raise the weight back up with the same motion you descended with. When you reach the top position, squeeze and ex the back of your arm. This is one rep. rep. Repeat with each arm arm independently. independently.

START

END

CLOSE GRIP BARBELL CURLS

REPS 15/12/8/8 Grasp a barbell with a close grip. Your hands should be spaced about 2-3 inches apart using an underhand grip (palms facing up). Stand straight up, feet together, back straight, and with your arms fully extended. The bar should not be touching your body. Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.

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START

END

OVERHEAD BARBELL TRICEP EXT

REPS 15/12/8/8 Grasp a barbell for this lift. Sit upright on a at bench. Keep your back erect during the whole motion. Hold the barbell directly overhead with both hands spaced about 3-4 inches apart. Keep your elbows tucked inward during during the whole movement. Lock your elbows into a stationary position. Slowly lower the barbell behind your head so that the head of your triceps fully stretches. Raise the weight back up with the same motion you descended with. When you reach the top position, squeeze and ex the back back of your arms. This is one rep.

START

END

SEATED CONCENTRATION CURLS

REPS 15/12/8/8 Grab one dumbbell. Seated on the edge of the bench, feet in a wide stance back straight, waist bent so your upper body is leaning forward, abs tight, and head aligned with the spine, hold a dumbbell in one hand. Keep your elbow up against the inside of your upper thigh to keep it xated there throughout the whole movement. Your other arm is resting on your other thigh for added support. Curl the dumbbell up in an arc-like motion all the way to the top while keeping your elbow positioned against your inner thigh. Bring it back to its original position by lowering the dumbbell back down in an arc-like motion.

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START

CLOSE GRIP BARBELL PRESS

END

REPS 15/12/8/8 Lay back on the bench and position your feet rmly on the oor. Grasp the barbell with an overhand grip with your hands about 8-12 inches apart. Keeping your elbows tucked in at your sides, slowly lower the barbell down to your middle chest until it’s about 1 inch from touching. Contract the triceps and push the barbell back up until your arms are almost fully outstretched.

START

END

ABS RUSSIAN TWISTS 3 MINUTES 4 ROUNDS OF 30/15 SEC OF ABS

STRECH 2 MINUTES REGULAR BICEP STRETCH

REGULAR TRICEP STRETCH

HALF MOON

MASS SHOULDERS & TRAPS WORKOUT TRAPS WORKOUT WARM UP

JOG IN PLACE

CIRLCES

10 SECS

10 SECS EA. DIRECTION

PUSHUPS

JOG IN PLACE

SHOULDER ROLLS

GET LOOSE

5 REPS

10 SECS

5 REPS FORWARD 5 REPS BACKWARDS

5 SECS

WORKOUT SEATED ARNOLD PRESS

REPS 15/12/8/8

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START

BARBELL UPRIGHT ROWS

END

Set up for the exercise by getting an adjustable angle bench and setting the back to 90 degrees. Grasp a pair of dumbbells and sit down on th e bench with the ends of the dumbbells on your thighs. Use your thighs to help you raise the dumbbells to shoulder height on each side, and twist so that your palms are facing your body. The dumbbells should now be positioned directly in front of your shoulders.Your back should be at against the back rest and your feet rmly planted on the oor for stabilit y. This is the starting position for the exercise. Keeping your eyes facing forwards, slowly raise the dumbbells above your head while turning your wrists so that your palms are now facing forward (away (away from your body). Keep raising the weight until your arms are almost fully extended. Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position - twisting at the wrists until your palms are facing your body once again.

REPS 15/12/8/8 Load up a barbell with the weight you want to use and stand facing it with your feet at around shoulder width apart. Grasp the barbell with an overhand grip (palms facing down), and hands slightly closer than shoulder width apart. Pick the bar up, bending at the knees and keeping your back straight. Keeping your back straight and eyes facing forwards, lift the bar straight up while keeping it as close to your body as possible (you should pull the bar up to around chest height - nearly touching your chin). Pause, and then slowly lower the bar back to the starting position.

START

END

DUMBBELL FRONT RAISES

REPS 15/12/8/8 Grab a dumbbell in each hand. Hold the dumbbells at your sides with your arms extended using an Overhand grip (palms facing the behind you). This is the starting position. Begin by raising your arms out in front of you until your arms are just above parallel to the oor. Keep a slight bend in your elbows. Pause for a brief moment at the top of the movement, and slowly lower the dumbbells back to the starting position.

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START

DUMBBELL SHRUGS

END

REPS 15/12/8/8 Grasp a pair of dumbbells and stand straight up with the dumbbells by your sides. Let your shoulders “sag” down as far as possible. Keeping your body xed, slowly shrug your shoulders straight up as high as possible. possible. Try to touch your shoulders to your ears. Pause for a count of 1-2 and then slowly lower the dumbbells back to the starting position.

START

END

DUMBBELL SIDE LATERAL RAISE

REPS 15/12/8/8 Grab a set of dumbbells and stand straight up with the dumbbells at your sides. Your palms should be facing your body. This is your starting position for the exercise. Slowly raise the dumbbells up to around shoulder height. It’s important that you do not let your wrists go above your elbows while raising the weight, as this will take the work o the side delts and put it on the front delts. Pause at the top of the movement, and then slowly lower the weight back to the starting position. Do not let the dumbbells touch your body, and then raise them for the next rep.

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START

END

UNDERHAND BARBELL MILITARY PRESS

REPS 15/12/8/8 Grab one barbell. Set your bench to a vertical military position. Sit down on the bench and grab the barbell so that your palms are facing towards your body. Pick up the weight and lower it down in front of your face down to your chest. Push the weight upwards till your arms are almost locked out. Lower the weight back down to your chest. This completes one repetition.

START

END

Open Palm Dumbbell Shrugs REPS 15/12/8/8

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Grasp a pair of dumbbells and stand straight up with the dumbbells positioned slightly behind your butt. Your palms should be facing forward into the back of your legs. Let your shoulders “sag” down as far as possible. Keeping your body xed, slowly shrug your shoulders straight up as high as possible. Try to touch your shoulders to your ears . Pause for a count of 1-2 and then slowly lower the dumbbells back to the starting position.

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END

ABS KNEE TO ELBOW PLANK  3 MINUTES 4 ROUNDS OF 30/15 SEC OF ABS

STRECH 2 MINUTES CHILD POSE TWIST

CHEST STRETCH

HANDS BEHIND BACK  (TURN NECK)

MASS LEGS WORKOUT LEGS WORKOUT WARM UP JOG IN PLACE

JUMPING JACKS

SQUATS

HAMSTRING STRETCH

10 SECS

10 REPS

10 REPS

5 SECS

FORWARD LUNGE STRECH

5 SECS EA. LEG EA. LEG

JOG IN PLACE

SQUATS

JUMPING JACKS

10 SECS

10 REPS

10 REPS

WORKOUT DUMBBELL SQUATS REPS 15/12/8/8 Take hold of a dumbbell in each hand. Stand with your feet hip-width apart, abdominals engaged and back straight. Hold the dumbbells directly above each shoulder, shoulder, with your elbows pointing out to the sides. Bend your knees and lower your hips slightly back and down, similar to the motion of sitting in a chair. chair. Use your abdominal muscles to control the descent rather than just dropping down, which can throw your form o. Stop lowering when your thighs are parallel to the oor. Raise back up to the top and squeeze your whole lower body from your thighs to your glutes.

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START

END

DUMBBELL STIFF LEG DEADLIFT

REPS 15/12/8/8 Grasp a couple of dumbbells holding them by your side at arm’s length. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the oor until you feel a stretch on the hamstrings. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position.

START

END

DUMBBELL FRONT BACK LUNGES (ONE LEG AT A TIME)

Grab a dumbbell in each hand, holding them by your side at arm’s length. Take a big step forward (with either leg) while bending at the knee until the front thigh is approaching parallel parallel to the ground, and the rear leg is bent at the knee and balanced on the toes. Don’t let the knee go past the tip of the toes. Step back to your starting position and and repeat the motion with the other leg, alternating legs until the exercise set is complete.

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START

DUMBBELL SUMO SQUAT

END

REPS 15/12/8/8 Start by holding a dumbbell in each hand between your legs. You may also hold just one dumb bell with two hands as well. Your feet should be wider than shoulder width and your toes pointed slightly outward at a 45 degree angle. Proceed to squat down until the dumbbells almost touch the oor. Your hips should drop back and down while your knees stay directly above your feet. Repeat for the required number of repetitions.

START

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REPS 15/12/8/8

END

DUMBBELL ONE LEGGED TOE TOUCH

REPS 15/12/8/8 Grab a dumbbell in one hand. Begin balanced on one leg and a dumbbell in the opposite hand. Draw your abdomen inward toward your spine. Brace your free hand on a stationary object like your bench. Controllably, Controllably, squat down bending the ankle, knee, and hip while reaching attempting to touch your toe with the opposite hand or dumbbell. Pause for a moment on the bottom of the motion and return to the starting position. Stay balanced on one leg until all reps are com plete. Finish all reps on one leg then repeat as directed on the other.

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DUMBBELL ONE LEGGED CALF RAISE

REPS 25/25/12/12 Grasp dumbbell in one hand to side. Position toes and balls of feet on calf block with arches and heels extending o. Place hand on support for balance. Lift other leg to rear by bending knee. Raise heel by extending ankle as high as possible. Lower heel by bending ankle until calf is stretched. Repeat. Continue with opposite leg.

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START

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END

THREE POSITION CALF RAISE

START

MID

REPS 30/30/30 (ONE SET STRAIGH THRU)

END

Grab a pair of dumbbells, one in each hand. Stand upright facing forward with dumbbells at your sides. sides. First position, point your toes inward towards each other. other. The tips of your sneakers should almost be touching. Raise up lifting your heels o the oor, when you reach the top squeeze your calves for a one second hold. Complete 30 repetitions in this position. Second position, turn your toes and feet feet facing forward. Just like you would normally stand. Raise up lifting your heels o the oor, when you reach reach the top squeeze your calves for a one second hold. Complete 30 repetitions repetitions in this position. Third position, turn your heels togeth er and toes pointed out away from your body. Position your feet like a duck walk. walk. Raise up lifting your heels o the oor, when you reach the top squeeze your calves for a one second hold. Complete 30 repetitions in this position. Once you have completed 30 reps reps in each position you are done with this exercise. exercise.

ABS CRUNCHES 3 MINUTES 4 ROUNDS OF 30/15 SEC OF ABS

STRECH 2 MINUTES UPSIDE DOWN PIGEON

MONSTER CHEST & BACK WORKOUT BACK WORKOUT WARM UP JOG IN PLACE

CIRCLES

10 SECS

10 SECS EA. DIRECTION

PUSH UPS

JOG IN PLACE

PUSH UPS

GET LOOSE

5 REPS

10 SECS

5 REPS

5 SECS

WORKOUT DUMBBELL INCLINE CHEST PRESS

REPS 15/12/8/8 Grab a dumbbell in each hand. Position your body on an inclined bench with your feet placed on the oor. Make sure your back, shoulders and neck are rmly positioned and at on the bench. Position the arms so that the dumbbells are aligned with your upper chest. Press the weights up with your elbows at your sides until your arms are fully extended. Squeeze the pectoral muscles at the top of the movement and feel the contraction.Lower the dumbbells in a slow and con trolled manner. Keep your arms balanced, back straight and be sure to feel the stretch in your pectoral muscles. Return to the starting position. This is one repetition.

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START

BARBELL BENT OVER ROWS

END

REPS 15/12/8/8 Grab a barbell with your hands placed evenly shoulder width apart. Plant your feet rmly on the ground, keep your bodyweight bodyweight on your heels. Bend forward slightly slightly at the knees. Keep your back upright and head forward. Place the barbell in front of your body with arms fully extended. extended. The bar should be hanging at knee level. Your palms must be facing towards your body. Pull the barbell in towards your belly button and pull your shoulder blades together. Squeezing all the muscles in your upper back. Hold the barbell in the top position for a one second squeeze. squeeze. Slowly lower the barbell back down to the starting position while allowing your shoulder blades to separate and muscles to stretch. This is one repetition. repetition.

START

END

DUMBBELL FLAT CHEST PRESS

REPS 15/12/8/8 Lie on a at bench. Keep your back straight and your feet planted rmly on the ground. Grab a dumbbell in each hand and hold the weight straight above you with your arms fully extended. The dumbbells should be positioned so that your hands are making a direct vertical line with your neck with your palms facing one another. Lower the dumbbells in a controlled manner with your elbows slightly bent and arms stretched out wide. You should lower the weight with an arcing motion until your elbows and chest form a straight horizontal line. Do not continue the motion past this point . Feel the stretch in your chest muscles. Raise the dumbbells using the same arcing motion. Lift the weight with your pectoral muscles, not your shoulders or arms. Focus only on bringing your chest together. Squeeze at the top of the movement for peak contraction. This is considered one repetition.

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START

END

DUMBBELL ONE ARM ROWS

REPS 15/12/8/8 Stand to the right of your weight bench, holding a dumbbell in your right hand with your palm facing in. Place your left knee and your left hand on top of the bench for support. Let your right arm hang down and a bit forward. Pull your abdominals in and bend forward from the hips so that your back is naturally arched and roughly parallel to the oor, and your right knee is slightly bent. Tilt your chin toward your chest so that your neck is in line with the rest of your spine. Pull your right arm up until your elbow is pointing to the ceiling, your upper arm is parallel to the oor, oor, and your hand comes to the outside of the ribcage. Lower the weight slowly back down.

START

END

DUMBBELL CLOSE GRIP CHEST PRESS

REPS 15/12/8/8 Grab a dumbbell in each hand and lay your back on the bench with your feet at on the oor. Make sure your back, shoulders shoulders and neck are rmly positioned and and at on the bench. Position the arms so that the dumbbells are aligned with your upper chest. Place both dumbbells together touching with palms facing each other. Press the weights up with your elbows at your sides until your arms are fully extended. Squeeze the pectoral muscles at the top of the movement and feel the contraction.Lower the dumbbells in a slow and controlled manner. manner. Keep the dumbbells together and touching during the whole movement. movement. Return to the starting position. This is one repetition.

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* Repeat this same format for your left arm by swapping positions.

START

DUMBBELL PULLOVERS

END

REPS 15/12/8/8 Grasp a dumbbell with both hands and position yourself on a at bench with your shoulder blades resting on the bench. You should be at a 90 degree angle to the bench. Your back shoulder be straight, knees bent at 90 degrees, and feet rmly planted on the oor. Holding the dumbbell in both hands, straighten your arms so that dumbbell is directly overhead. overhead. This is the starting position. Bending at the shoulders only and keeping your arms straight, slowly lower the weight down behind your head until the dumbbell reaches the height of the bench. Slowly raise the dumbbell back to the starting position.

START

END

ABS

SIDE LEG RAISES 3 MINUTES 4 ROUNDS OF 30/15 SEC OF ABS

STRECH 2 MINUTES CHEST

BENT ARM

STRAIGHT ARM

2 ARMS FORWARD W/ HEAD INBETWEEN

BACK 

HALF MOON

SINGLE ARM STRETCH

CHILD POSE TO EACH SIDE (LEG  APART)  APART)

CHILD POSE SPINAL TWIST  (EACH SIDE)

MONSTER BICEPS & TRICEPS WORKOUT TRICEPS WORKOUT WARM UP JOG IN PLACE

JUMPING JACKS

ARM SWINGS

PUSHUPS

 ARM SWINGS

10 SECS

10 REPS

10 REPS

5 REPS

10 REPS

WORKOUT STANDING BARBELL CURLS

REPS 15/12/8/8 Grasp a barbell at around shoulder width apart using an underhand grip (palms facing up). Stand straight up, feet together, back straight, and with your arms fully extended. The bar should not be touching your body. Keeping your eyes facing forwards, elbows tucked in at your sides, and your body completely still, slowly curl the bar up. Squeeze your biceps hard at the top of the movement, and then slowly lower it back to the starting position.

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START

END

BENCH DIPS REPS 15/12/8/8 Position yourself on a bench and place your hands on the edge of the bench right next to your hips. Then slide o of the bench until you’re supporting yourself with only your arms and legs. Place your legs so your thighs and shins are at a 90-degree angle to each other. Position your thighs hip-width apart and keep them parallel with the ground. Lower yourself slowly by bending your elbows and allowing your knees to bend. Keep your lower legs perpendicular perpendicular to the ground. Raise yourself to the starting position, pausing at the top and contracting your triceps.

START

END

ALTERNATE DUMBBELL CURLS

REPS 15/12/8/8 Set up for the exercise by grasping a set of dumbbells and standing straight up with the dumbbells by your side. Your palms should be facing up, and the dumbbells not touching your body. Before starting the set, take up the slack by lifting up the weight slightly so the tension is on your bicep muscles. Starting with your weakest arm (usually the left), curl the dumbbell up as far as possible. Squeeze the bicep at the top of the exercise, and then slowly lower the weight down without it touching your body or taking the tension o your bicep. Repeat for the other arm.

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START

SKULL CRUSHERS

END

REPS 15/12/8/8 Use either a EZ curl bar bar or a pair of dumbbells for this this exercise. Lay back on a at bench. Plant your feet rmly on the oor. Raise the bar above your head, eye level with arms fully extended. This is the starting position. Keep your elbows tucked inward during during the whole movement. Lock your elbows into a stationary position. Slowly lower the bar down to about one inch above your forehead. Feel the full stretch of your triceps on the way way down. Lift back up pushing pushing the bar bar through the exact same motion motion you came down in. When you reach back to the top position, position, squeeze and contract your triceps. triceps. This is one repetition. repetition.

START

END

HAMMER CURLS REPS 15/12/8/8 Grab a pair of dumbbells. Let your arms hang down by your side with your elbows loose, not locked. For hammer curls, turn your palms inward so they face each other. Lift the dumbbells, slowing until the weights reach your shoulders and keeping your wrists locked in position. Your arms and elbows must stay tight against your sides t hroughout the exercise. Lower the dumbbells slowly and fully extend your arms back to the starting position. Maintain a straight back. Your arms must be the only muscles working during the exercise to properly isolate the biceps.

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START

END

OVERHEAD TRICEP EXTENSIONS

REPS 15/12/8/8 Grasp one dumbbell for this exercise. exercise. Sit upright on a at bench. Keep your back erect during the whole motion. Hold the dumbbell directly overhead with both hands placed at the base of the plate. Take a heart shaped grip around the the head of dumbbell. dumbbell. Keep your elbows tucked inward during the whole movement. movement. Lock your elbows into a stationary position. position. Slowly lower the dumbbell behind your your head so that the head of your triceps fully stretches. Raise the weight back up with the same motion you descended with. When you reach the top position, squeeze squeeze and ex the back of your your arms. This is one rep. rep.

START

END

ABS

LEG RAISES 3 MINUTES 4 ROUNDS OF 30/15 SEC OF ABS

STRECH 2 MINUTES REGULAR BICEP STRETCH

REGULAR TRICEP STRETCH

HALF MOON

MONSTER SHOULDER & TRAPS WORKOUT TRAPS WORKOUT WARM UP JOG IN PLACE

CIRLCES

10 SECS

PUSHUPS

JOG IN PLACE

SHOULDER ROLLS

GET LOOSE

5 REPS

10 SECS

5 REPS FORWARD 5 REPS BACKWARDS

5 SECS

10 SECS EA. DIRECTION

WORKOUT STANDING DUMBBELL PRESS

REPS 15/12/8/8 Set up for the exercise by grabbing a pair of dumbbells and standing straight up with your feet around shoulder width apart. Raise the dumbbells to shoulder height on each side, and twist so that your palms are facing forward. Keep your head up and eyes facing forward. This is the starting position for the exercise. Slowly raise the dumbbells above your head until your arms are almost fully extended. Do not pause at the top of the movement, and immediately begin lowering the dumbbells back down to the starting position.

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BARBELL SHRUGS

END

REPS 20/20/15/15 Stand facing the bar with your feet about shoulder width apart. Grasp the bar with an overhand grip (palms facing down), with your hands about shoulder width apart. Bending at the knees only, pick the barbell up o the oor. Keeping the barbell close to your body, let your shoulders “sag” as far as possible. This is the starting position for the exercise. Slowly shrug your shoulders up as far as possible. Pause, and then slowly lower the barbell back to the starting position.

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END

BARBELL FRONT RAISE

REPS 15/12/8/8 Set up for the barbell front raise by loading a straight bar or EZ bar with the weight you want to use. Grasp the bar with an overhand grip (palms facing down) with your hands around shoulder width apart. Stand up straight up and let the barbell rest on your thighs. Straighten your back, tense your mid section and pull your shoulders back, taking the weight o your thighs and holding it about 5 inches from your body. This is the starting position for the exercise.Keeping your arms straight slowly raise the barbell up to shoulder height. Pause, and then slowly lower the barbell back to the starting position.

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START

SEATED SIDE LATERAL RAISE

END

REPS 15/12/8/8 Grab a pair of dumbbells and sit up straight with your feet around shoulder width apart on the edge of a at bench. Hold the dumbbells down at your sides with your palms facing in. Hold the dumbbells out at around 4 inches from your body. This is the starting position for the exercise. Keeping your body still, eyes facing forward, with a slight bend in you arms, slowly raise the dumbbells up to around shoulder height. Pause, and then slowly lower the dumbbells back to the starting position.

START

END

SEATED BARBELL MILITARY PRESS

Sit down on a military press bench or adjust an adjustable angle bench, setting the back to 90 degrees. Hold the bar with an overhand grip (palms facing forward) with your hands slightly farther than shoulder width. Your arms will now be almost f ully extended above your head with a slight bend in your elbows. This is the starting position. Slowly begin lowering the bar to your upper chest - almost touching your collarbone. Pause, and then begin pushing the bar back up to the starting position.

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REPS 15/12/8/8

START

END

SUN GODS REPS 15/12/8/8 Grab a pair of dumbbells. This exercise requires requires you to use lighter weights than normal. Stand straight up, abs tight. Raise the dumbbells dumbbells directly over over the top of your head. Palms facing forward. Touch Touch the heads of both dumbbells together. together. This is the starting position. Slowly lower the dumbbells simultaneously simultaneously until both arms are parallel to the oor. Keep a slight bend in your elbows during the whole motion. Then raise the weights back up to the top position and squeeze your traps. This is a slow and and controlled motion. motion. Not explosive.

START

END

OPEN PALM DUMBBELL SHRUGS

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REPS 15/12/8/8  Grasp a pair of dumbbells and stand straight up with the dumbbells positioned positioned slightly behind your butt. Your palms should be facing forward into the back of your legs. Let your shoulders “sag” down as far as possible. Keeping your body xed, slowly shrug your shoulders straight up as high as possible. Try to touch your shoulders shoulders to your ears. Pause for a count of 1-2 and then slowly lower the dumbbells back to the starting position.

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ABS RETRACTORS 3 MINUTES 4 ROUNDS OF 30/15 SEC OF ABS

STRECH 2 MINUTES CHILD POSE TWIST

CHEST STRETCH

HANDS BEHIND BACK  (TURN NECK)

MONSTER LEGS WORKOUT LEGS WORKOUT WARM UP JOG IN PLACE

JUMPING JACKS

SQUATS

HAMSTRING STRETCH

10 SECS

10 REPS

10 REPS

5 SECS

FORWARD LUNGE STRECH

5 SECS EA. LEG EA. LEG

JOG IN PLACE

SQUATS

JUMPING JACKS

10 SECS

10 REPS

10 REPS

WORKOUT DUMBBELL CRAB WALKS

REPS 15/12/8/8 Grab a pair of dumbbells, one in each hand. Keep the dumbbells at your sides. sides. Your feet should be wider than shoulder width and your toes pointed slightly outward at a 45 degree angle. Take a big step to your right side and squat down until the dumbbells almost touch the oor. Your hips should drop back and down while your knees stay directly above your feet. Step back to the middle position. Take a big step to your left side and squat down until the dumbbells almost touch the oor. Your body should always be facing forward during the whole movement. Simply stepping side to side.

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END

DUMBBELL STIFF LEG DEADLIFT

REPS 15/12/8/8 Grasp a couple of dumbbells holding them by your side at arm’s length. Stand with your torso straight and your legs spaced using a shoulder width or narrower stance. The knees should be slightly bent. This is your starting position. Keeping the knees stationary, stationary, lower the dumbbells to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward as if you were going to pick something from the oor until you feel a stretch on the hamstrings. Start bringing your torso up straight again by extending your hips and waist until you are back at the starting position.

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END

BARBELL JUMPING LUNGES

REPS 15/12/8/8

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ONE LEGGED HIP THRUST

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REPS 15/12/8/8 Grab just one dumbbell. Lie on your back, at on the oor. oor. To work the right side, dig the heel into the oor or elevated surface. Place the dumbbell across your pelvis on the front of your hips. Lift your hips slightly as you bring the left leg straight up, heel facing the ceiling. Now thrust the hip up, squeezing the glutes as you push the left heel toward the ceiling. Come back to the starting position. That’s one rep.

START

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MID

END

DOUBLE PUMP JUMPING SQUA SQUATS TS REPS 15/12/8/8

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Pick up and place a loaded barbell across the back of your shoulders. Stand straight up, with your feet shoulder-width apart, but with one stationed about a foot and a half in front of the other. Your back leg should stand directly under your body and your forward knee should sit at a ninety degree angle. Jump up o the ground slightly, and quickly switch the position of your feet in mid-air. Keep your torso straight, now and throughout the whole movement. Land in the mirror-image mirror-image of your original position - your f orward leg bent at ninety degrees at the knee and hip, and your back leg directly underneath your body. Bend your knees to absorb the impact but keep your feet and knees facing straight forward. Jump back o the ground, switching your feet to your original position.

Take hold of a dumbbell in each hand. Stand with your feet hip-width apart, abdominals engaged and back straight. Hold the dumbbells directly above each shoulder, with your elbows pointing out to the sides. Bend your knees and lower your hips slightly back and down, similar to the motion of sitting in a chair. chair. Use your abdominal muscles to control the descent rather than just dropping down, which can throw your form o. Stop lowering when your thighs are parallel to the oor. Once your thighs are parallel to the oor, oor, take a second squat even deeper. Creating a double pumping motion. motion. Explode back up by jumping slightly o the ground. Land in the squatted position. Take your second dipped squat and explode up again. START

END

DUMBBELL CALF RAISES (BOTH FEET)

REPS 15/12/8/8 Grab a pair of dumbbells, one in each hand. Stand upright facing forward with dumbbells dumbbells at your sides. Position yourself yourself to point your toes inward towards each each other. The tips of your sneakers should almost be touching. Raise up lifting your heels o the oor, when you reach the top squeeze your calves for a one second hold.

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END

DUMBBELL SEATED CALF RAISES

REPS 15/12/8/8 Grasp a pair of dumbbells and sit on the end of the bench. Put the balls of your feet on the edge of the step/block and rest the ends of the dumbbells on your thighs close to your knees. Let your heels drop as far as possible without hitting the oor. This is the starting position. Slowly raise your heels o the oor as f ar as possible. Squeeze the calves and pause, and then slowly lower your heels back to the starting position.

START

END

ABS REVERSE CRUNCHES 3 MINUTES 4 ROUNDS OF 30/15 SEC OF ABS

STRECH 2 MINUTES CRESENT LUNGE

LEG STRETCHES