FitnessRx Ultimate Muscle, Fat-loss Workout

A Scientific Approach

Description of Exercises

Bench press: Lie on the bench with your feet flat on the floor. Grasp the bar slightly more than shoulder-width apart. Have the spotter help you move the bar from the rack to a point over your chest. Lower the bar in a straight line slightly below the end of the breastbone. Push the weight straight up to the starting position.

Lat pull: Grasp the bar with a wide grip. Sit on seat with knees under the supports. Use a spotter if your lat machine doesn’t have thigh supports. Start with arms and shoulders fully extended. Pull the bar steadily to your chest without jerking; then slowly return to the starting position.

Shoulder press: Sit on a bench with dumbbells at shoulder level and palms facing inward. Push the dumbbells overhead and rotate your palms away from you. Return to the starting position.

Barbell row: Bend at the waist with your arms extended and spine fixed. Your back should be flat. Extend your arms while holding a barbell with your hands using a palms-down grip (pronated). Pull the barbell toward your chest in a rowing motion; return to the starting position.

Front raise: From a standing position, hold a dumbbell in each hand with palms facing downward and elbows extended fully. Raise the dumbbells in front of you until your arms are parallel with the floor. Return them under control to the starting position.

Seated side raise: From a seated position, hold a dumbbell in each hand with palms facing inward and elbows extended fully. Raise the dumbbells to the side of you until your arms are parallel with the floor. Return them under control to the starting position.

Rear raise on incline bench: Lie face down on an incline bench, holding a dumbbell in each hand, palms facing inward. Extend your shoulders backward, keeping your elbows straight. Return to the starting position.

Alternating incline dumbbell curls: Lie or sit on an incline bench holding a dumbbell in each hand (palms up). Flex (curl) your right arm fully, and then return to the starting position. Repeat using the left arm.

Skull-crushers: Lie on a bench, grasping an EZ bar using a pronated grip, hands 6 to 12 inches apart. Push the weight above your chest until your arms are extended (starting position). Keeping your elbows in a fixed position, carefully lower the weight until it touches your forehead, and then push the weight back to the starting position. Use a spotter for this exercise.

Preacher curls: This lift can be done using a barbell, dumbbells, or a EZ curl bar. Grasp the bar with palms up and place your fully extended elbows on the preacher stand. Curl the weight until the bar almost reaches your collarbone; then return to the starting position.

Triceps extensions on lat machine (with V-bar): Using a narrow, palms-down grip, grasp the V-bar of the lat machine and fully extend your arms with your elbows held closely at your side. From this starting position, with elbows locked at your side, allow your hands to be pulled up to your chest and then firmly push the bar back to the starting position. If your elbows move during this exercise, you’re cheating.

Squats: Put the bar on the fleshy part of your upper back so you create a solid foundation for the lift. Stand with your feet approximately shoulder-width apart, with toes outward slightly 40 to 45 degrees. Squat until your hips are lower than your knees (thighs below parallel). Keep your torso upright and avoid excessive forward lean, so your hips stay under the bar at all times. Think about “squatting between your thighs.” Push out of the bottom position following the same path you used during the descent phase. Keep your torso and back erect and maintain your hips under the bar throughout the pushing phase of the lift and return to the starting position.

Deadlifts: Stand with feet flat on the floor, shoulder-width apart and toes pointed slightly outward. Squat down and grasp the bar using either a deadlift (right palm one way, left palm the other) or pronated (palms toward body) grip. Keep back flat, chest up and out, arms straight, and eyes focused ahead. Lift the bar by extending the knees and hips. During the lift, maintain a flat back and straight arms and keep the weight close to the body. Pull up the weight to a standing position. Slowly return the weight to the starting position, taking great care to keep your back straight.

Knee extensions: Sit on the knee-extension bench and place your shins on the knee-extension pads. Extend your knees until they’re straight; return to the starting position.

Leg curls: Lie on your stomach or stand, resting the pads of the machine just below your calf muscles. Flex your knees until they approach your buttocks; then return to the starting position.

Abdominal curls: Lie on the floor on your back and bend your knees and place your feet flat on the floor. Place your hands across your chest. Contract your front abdominal muscles, drawing your breastbone downward. Try not to lift your neck or shoulders; let the abs do the work.

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