Back Extensions 5 sets and 3/3/3/2/1 reps

Back Extensions 5 sets and 3/3/3/2/1 reps

Bill Starr    March 13, 2018   Comment  

Back Extensions 5 sets and 3/3/3/2/1 reps

Back Extensions 5 sets and 3/3/3/2/1 reps

Back Extensions 5 sets and 3/3/3/2/1 reps

Back Extensions 5 sets and 3/3/3/2/1 reps

Muscle: Lower Back

Step 1: Position yourself into a back-extension station by placing your feet under the leg brace anchor so that it is hooked there.

Step 2: With your upper thighs resting the bad, lock your hands behind your head and bend forward at the hips until your upper body is just short of being 90 degrees to the floor.


Step 3: Slowly raise your torso until it's in line with your lower body, then lower it. Alternatively, you can hold onto a weight by bracing it with your arms across your chest and do the same motions.

Seated Front Presses 5 sets and 3/3/3/2/1 reps

Seated Front Presses 5 sets and 3/3/3/2/1 reps

Bill Starr    March 13, 2018   Comment  

Seated Front Presses 5 sets and 3/3/3/2/1 reps

Seated Front Presses 5 sets and 3/3/3/2/1 reps

Seated Front Presses 5 sets and 3/3/3/2/1 reps

Seated Front Presses 5 sets and 3/3/3/2/1 reps

Muscle: Triceps Brachii

Step 1: Position yourself on a regular free weight flat bench press machine. Lie flat on your back and grab the barbell above you with a very narrow grip.

Step 2: Focus on keeping about an 6-8 inch width in your grip Lift the barbell off of the rack and lower it to about 3 inches above your chest and then bar back to the start position.


Step 3: Make sure to focus on keeping your elbows in towards your body throughout the full range of the movement.

Close-Grip Bench Presses 5 sets and 3/3/3/2/1 reps

Close-Grip Bench Presses 5 sets and 3/3/3/2/1 reps

Bill Starr    March 13, 2018   Comment  

Close-Grip Bench Presses 5 sets and 3/3/3/2/1 reps

Close-Grip Bench Presses 5 sets and 3/3/3/2/1 reps

Close-Grip Bench Presses 5 sets and 3/3/3/2/1 reps

Close-Grip Bench Presses 5 sets and 3/3/3/2/1 reps

Muscle: Triceps Brachii

Step 1: Position yourself on a regular free weight flat bench press machine. Lie flat on your back and grab the barbell above you with a very narrow grip.

Step 2: Focus on keeping about an 6-8 inch width in your grip Lift the barbell off of the rack and lower it to about 3 inches above your chest and then bar back to the start position.


Step 3: Make sure to focus on keeping your elbows in towards your body throughout the full range of the movement.

Curls 5 sets and 3/3/3/2/1 reps

Curls 5 sets and 3/3/3/2/1 reps

Bill Starr    March 13, 2018   Comment  

Curls 5 sets and 3/3/3/2/1 reps

Curls 5 sets and 3/3/3/2/1 reps

Curls 5 sets and 3/3/3/2/1 reps

Curls 5 sets and 3/3/3/2/1 reps

Curls 5 sets and 3/3/3/2/1 reps

Muscle: Biceps Brachii

Step 1: Stand with feet about hip-width apart, abs engaged as you hold medium heavy dumbbells in front of the thighs. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders.


Step 2: Keep the elbows stationary and only bring the weight as high as you can without moving the elbows. Slowly lower the weights, keeping a slight bend in the elbows at the bottom (e.g., don't lock the joints and try to keep tension on

Squats 5 sets and 3/3/3/2/1 reps

Squats 5 sets and 3/3/3/2/1 reps

Bill Starr    March 13, 2018   Comment  

Squats 5 sets and 3/3/3/2/1 reps

Squats 5 sets and 3/3/3/2/1 reps

Squats 5 sets and 3/3/3/2/1 reps

Squats 5 sets and 3/3/3/2/1 reps

Squats 5 sets and 3/3/3/2/1 reps

Muscle: Glutes

Step 1: Place barbell bar across upper back and stand with your feet hip-width apart.



Step 2: Lower your hips until your thighs are parallel to the floor. Push back up all the way, pause, then go back down to parallel.

Step 3: Pause again, then return to the start.

Deadlifts 5 sets and 3/3/3/2/1 reps

Deadlifts 5 sets and 3/3/3/2/1 reps

Bill Starr    March 13, 2018   Comment  

Deadlifts 5 sets and 3/3/3/2/1 reps

Deadlifts 5 sets and 3/3/3/2/1 reps

Deadlifts 5 sets and 3/3/3/2/1 reps

Deadlifts 5 sets and 3/3/3/2/1 reps

Muscle: Latissimus Dorsi

Muscle: Pectoralis

Step 1: Stand with your feet hip-distance apart and bend down in sitting motion until your thighs are parallel to the floor. Keep your back straight and make sure that your spine is as close to the neutral position as possible. Take an overhand grip on the bar with your hands slightly wider than a shoulder-width apart.

Step 2: Exhale, draw your abdominal muscles in, and lift the bar by pushing up throliga your legs.


Step 3: As the bar reaches your knees during the lift phase, push your hips forward to raise your torso so that you are Standing tall with your arms by your sides and the bar resting on your thighs.

Step 4: Hold the position for two seconds, inhale and return the weight to the floor.

Bench Presses 5 sets and 3/3/3/2/1 reps

Bench Presses 5 sets and 3/3/3/2/1 reps

Bill Starr    March 13, 2018   Comment  

Bench Presses 5 sets and 3/3/3/2/1 reps

Bench Presses 5 sets and 3/3/3/2/1 reps

Bench Presses 5 sets and 3/3/3/2/1 reps

Bench Presses 5 sets and 3/3/3/2/1 reps

Muscle: Pectoralis

Step 1: Lay flat on a bench and have your feet flat on the floor. The bar, when racked, will be slightly behind your head. It is important to use a spotter for this exercise, especially if you are using a free bar or dumbbells, to eliminate the chance of dropping the weight on yourself.



Step 2: Once you have lifted the weight off of the rack, the bar will be directly over the center of your chest. Keep your head on the bench at all times throughout the movement. Once you have the bar steady, slowly lower it to about chest level, if you are able to. your arms pointed outward as the bar drops. Upon reaching the bottom the movement, press the bar back up to an extended position, focusing on driving the bar upwards with your chest and arms.