QUADS

4 sets of 12 to 20 reps.

With this exercise I start with a medium-heavy weight

on my first set, working my way up to my maximum lift

on my last set so that the reps are high on set one and

become lower by set four.

With this exercise I keep my feet shoulder-width apart

and never go below parallel within the deepest squat.

I keep medium-heavy weight for each set & concentrate

more on the movement and tense at the top.

With this exercise I keep a medium-heavy weight.

I keep my head up throughout the movement so I do

not lose balance and try to stretch forward throughout

the lunge to stretch out the hamstrings and glutes.

I keep a fairly heavy weight for this exercise.

I concentrate on the contraction at the top

of the movement and hold for 1-2 seconds.

I use a medium-heavy weight and concentrate on

stretching out the hamstrings at the bottom of the

movement.

At the top of the movement I concentrate on

contracting the hamstrings and glutes.

I use a medium-heavy weight and concentrate

on the contraction at the top of the movement.

I try to hold this contraction for 1-2 seconds before

stretching the hamstrings out at the bottom of

the movement.

I place my hands just past shoulder width distance

on the bar. On the negative part of this exercise

I keep the movement slow and controlled, then on

the positive I use explosive power to bring the bar

back up to the starting point of the movement.

I use the same principle as I do for the flat bench press.

I use a medium-heavy weight.

I try to stretch out the chest at the bottom of the

movement without going below the parallel point.

At the top of the movement I concentrate on the

contraction and hold for 1-2 seconds.

This helps bring more fullness to the inner chest.

I keep my back straight throughout the movement

with my head up. I concentrate of stretching the

chest out at the top of the movement and contracting

at the bottom of the movement crossing the arms

over for better contraction.

I use a fairly heavy weight for this exercise and

concentrate on the contraction of the biceps at

the top of the movement.

I also try to twist my wrist palm-side up for

better contraction.

I use a fairly heavy weight and again try to concentrate

on the contraction - holding it for 1-2 seconds each time.

I try to keep my elbows in at all times,

this isolates the biceps more.

I concentrate on stretching the lats out at the top

of movement and holding for 1-2 seconds at the

bottom of the movement.

This should bring out more flare and width to the back.

I use the same principle as I do for wide grip.

I use the heavy weight for this exercise.

I keep my back straight throughout the movement

especially when stretching the lats out.

Again when I bring the weight up I hold for 1-2 seconds

& concentrate on bringing the shoulder blades together.

I place my hands on the bar just past shoulder width apart.

I keep my head up and my back straight at all times.

I concentrate very much on the contraction with this

exercise.

This exercise helps achieve overall thickness and mass.

I only do one exercise for traps, as this is one of my

stronger body parts.

I use a heavy weight for this exercise and concentrate

very much on the contraction, holding it for 1-2 seconds.

I use a heavy weight for this exercise.

I try to stretch out as far as I can at the bottom of the

movement and concentrate on the contraction at the

top of the movement holding for 1-2 seconds.

I place my feet shoulder width apart.

This is based on the same principle as the

standing calf raise.

I place my hands on the bar past shoulder width distance.

I start off using a medium-heavy weight and towards the

last set increase the weight to my maximum doing 6 reps.

This is based on the same principle as the front

shoulder press.

I use a medium-heavy weight and concentrate mainly

on the contraction at the top of the movement,

holding for 1-2 seconds each time.

I place my hands fairly close together on the bar and

keep my elbows in throughout the whole exercise.

This helps isolate the muscle.

I concentrate on the contraction of the movement

and hold for 1-2 seconds.

On this exercise I try to stretch right back behind my

head, then I bring to the top and concentrate on the

contraction.

I keep a smooth and controlled movement throughout

the exercise.