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BACK EXERCISES CORE
LAT PULLDOWN 2 PLANK 7
ISO LATERAL ROW 2 SUPINE TURTLE 7
LOW ROW 2 WEIGHTED RUSSIAN TWIST 7
BENT OVER ROW 2 WEIGHTED V-UP 7
ONE ARM DB ROW 3 CABLE LATERAL TWIST 7
CHEST EXERCISES CABLE LATERAL CHOP 7
BENCH PRESS 3 TOTAL BODY
INCLINE PRESS 3 POWER CLEAN 8
STABILITY BALL DB ALTERNATING
BENCH PRESS4 LOWER BODY
PEC DEC 4 BARBELL BACK SQUAT 9
SHOULDERS SINGLE LEG SQUAT 9
PLATE FRONT RAISE 4 BARBELL STEP-UP 9
DB LATERAL RAISE 4 BARBELL FORWARD LUNGE 9
STANDING MILITARY PRESS 5 BARBELL LATERAL LUNGE 10
BICEPS AND TRICEPSBARBELL ROTATIONAL LUNGE 10
CABLE TRICEP EXTENSION 5 DB POWER LUNGE 10
STANDING HAMMER CURLS 5 LEG PRESS 10
SEATED HAMMER CURLS 6 4-WAY NECK 10
DB OVERHEAD STANDING TRICEP
EXTENSION6 CALF RAISE 11
EZ BAR STANDING BICEP CURL 6 11
11
11
STABILITY BALL SINGLE LEG
HAMSTRING CURL
PLATE SINGLE LEG STIFF LEG
DEADLIFT
LEG EXTENSION AND LEG CURL
EAGLE STRENGTH
EXERCISE MANUALMr. Vecchio, CSCS, M.Ed., [email protected]
VARIATIONS:
REVERSE GRIP (SUPINATED),
SINGLE ARM, CLOSE GRIP
VARIATIONS:
STRAIGHT BAR, V-GRIP, SINGLE
ARM
2
VARIATIONS:
STRAIGHT BAR, FAT BAR, DB'S,
ALTERNATING
PRONATED (OVERHAND) NEUTRAL
GRIP, ALTERNATING
BE
NT
OV
ER
RO
WIS
O L
AT
ER
AL R
OW
LA
T P
ULLD
OW
NLO
W R
OW
BACK
VARIATIONS:
VARIATIONS:
GRIPS: CLOSE -WIDE, CHAINS, FAT
BAR, DB'S , 2X4'S3
VARIATIONS:
GRIPS: CLOSE-WIDE, CHAINS, FAT
BAR, DB'S
BE
NC
H P
RE
SS
INC
LIN
E P
RE
SS
CHEST
ON
E A
RM
DB
RO
W
VARIATIONS:
UNILATERAL, BILATERAL, PLATES,
DB'S, ALTERNATING
4
ST
AR
T W
ITH
BA
CK
AN
D S
HO
ULD
ER
S O
N T
HE
BA
LL,
HA
VE
SP
OT
TE
R H
AN
D Y
OU
TH
E
DB
'S.
KE
EP
BO
TH
DB
'S R
AIS
ED
WIT
H A
RM
S E
XT
EN
DE
D.
HIP
S S
HO
ULD
BE
HIG
H
WIT
H K
NE
ES
AT
90
. L
OW
ER
ON
E A
RM
AN
D K
EE
P T
HE
OP
PO
SIT
E A
RM
EX
TE
ND
ED
.
ALT
ER
NA
TE
EA
CH
AR
M.
PE
C D
EC
PLA
TE
FR
ON
T R
AIS
E
DB
LA
TE
RA
L R
AIS
E
UNILATERAL, BILATERAL, PLATES,
DB'S, ALTERNATING
VARIATIONS:
ST
AB
ILIT
Y B
ALL
DB
ALT
ER
NA
TIN
G B
EN
CH
PR
ES
S
SHOULDERS
VARIATIONS:
STANDING, SEATED, STABILITY BALL
SEATED, DB'S, FAT BAR,
ALTERNATING
VARIATIONS:
V-GRIP, STRAIGHT BAR, SINGLE
ARM, SUPINATED (UNDERHAND)
5
*PRESS THE BAR DIRECTLY OVERHEAD, EXHALING ON
THE WAY UP
ST
AN
DIN
G
MIL
ITA
RY
PR
ES
S*START IN AN ATHLETIC STANCE; FEET HIP WIDTH AND
KNEES SLIGHTLY BENT
BICEPS & TRICEPS
* SLOWLY RETURN BAR TO STARTING POSITION
CA
BLE
TR
ICE
P E
XT
EN
SIO
N
ST
AN
DIN
G H
AM
ME
R C
UR
LS
VARIATIONS:
SEATED, STANDING
VARIATIONS:
EZ BAR, STRAIGHT BAR, FAT BAR
6
EZ
BA
R S
TA
ND
ING
BIC
EP
CU
RL
VARIATIONS:
UNILATERAL (SINGLE ARM), PLATE,
STANDING, SEATED
SE
AT
ED
HA
MM
ER
CU
RLS
DB
OV
ER
HE
AD
ST
AN
DIN
G
TR
ICE
P E
XT
EN
SIO
N
7
PLA
NK
SU
PIN
E T
UR
TLE
WE
IGH
TE
D V
-
UP
SC
AB
LE
LA
TE
RA
L T
WIS
T
WE
IGH
TE
D R
US
SIA
N T
WIS
TC
AB
LE
LA
TE
RA
L C
HO
P
CORE
VARIATIONS:
HANG CLEAN
8
PO
WE
R C
LE
AN
* STARTING POSITION:
HEELS FLAT ON THE FLOOR, THE BAR IS TOUCHING THE
SHIN
STRONG CHEST & STRONG BACK, OVERHAND GRIP AT
SHOULDER WIDTH
THE BAR REMAINS CLOSE TO THE BODY
*FIRST PULL
(OF THE 3, HIP EXTENSION IS MOST FREQUENTLY
MISSED)
TRIPLE EXTENSION, HIPS, KNEES AND ANKLES (PLANTAR
FLEXION) ALL EXTEND
*2ND PULL
HIPS AND KNESS EXTEND TO INITIATE THE LIFT
FEET GO FROM HIP WIDTH TO SHOULDER WIDTH
LOWER BODY GOES FROM TRIPLE EXTENSION TO TRIPLE
FLEXION (CATCH IN A QUARTER SQUAT)
* THE CATCH
ELBOWS ROTATE AROUND THE BAR AND CATCH ON FINGERTIPS AND
SHOULDERS. TRICEPS SHOULD BE PARALLEL TO THE GROUND
TOTAL BODY
VARIATIONS:
DB'S
9
BA
RB
ELL S
TE
P-U
P
BA
RB
ELL F
OR
WA
RD
LU
NG
E
VARIATIONS:
DB'S
TH
E L
EG
YO
U A
RE
WO
RK
ING
(R
IGH
T I
N T
HIS
EX
AM
PLE
) D
OE
S N
OT
CO
ME
OF
F T
HE
BO
X.
TH
E L
EF
T L
EG
IN
TH
IS E
XA
MP
LES
DO
ES
NO
T T
OU
CH
TH
E B
OX
. N
EV
ER
LO
CK
TH
E K
NE
E.
BE
GIN
NE
RS
SH
OU
LD T
RY
TH
IS W
ITH
BO
DY
WE
IGH
T F
IRS
T T
HE
N D
B'S
ST
AN
D S
TR
ON
G A
ND
TA
LL,
ST
EP
LO
NG
AN
D L
OW
WIT
H Y
OU
R L
EA
D L
EG
: U
PP
ER
TH
IGH
PA
RA
LLE
L T
O T
HE
GR
OU
ND
, K
NE
E A
T 9
0,
BA
CK
FLA
T.
EX
PLO
DE
BA
CK
TO
ST
AR
TIN
G
PO
SIT
ION
LOWER BODYB
AR
BE
LL B
AC
K S
QU
AT
SIN
GLE
LE
G S
QU
AT
10
WO
RK
OU
T N
EC
K I
N A
LL
4 D
IRE
CT
ION
S
BA
RB
ELL L
AT
ER
AL L
UN
GE
BA
RB
ELL R
OT
AT
ION
AL
LU
NG
E
DB
PO
WE
R L
UN
GE
LE
G P
RE
SS
ST
AN
D T
ALL
AN
D S
TR
ON
G,
WH
EN
GO
ING
TO
TH
E R
IGH
T,
KE
EP
OP
PO
SIT
E L
EG
ST
RA
IGH
T,
MA
INT
AIN
ST
RO
NG
CH
ES
T A
ND
BA
CK
,
EX
PLO
DE
BA
CK
TO
ST
AR
TIN
G P
OS
ITIO
N
4 W
AY
NE
CK
WH
EN
RO
TA
TIN
G C
LOC
KW
ISE
, R
IGH
T F
OO
T S
HO
ULD
GO
TO
5 o
'CLO
CK
(LE
FT
TO
7 F
OR
CO
UN
TE
R C
LOS
EW
ISE
) S
HO
ULD
ER
S T
UR
N 1
80
11
CA
LF
RA
ISE
ST
AB
ILIT
Y B
ALL S
ING
LE
LE
G
HA
MS
TR
ING
CU
RL
LE
G E
XT
EN
SIO
N
LE
G C
UR
LP
LA
TE
SIN
GLE
LE
G S
TIF
F L
EG
DE
AD
LIF
T
EX
TE
RN
AL
CA
LF
RA
ISE
ST
AR
T W
ITH
KN
EE
S F
LEX
ED
AN
D
SM
OO
TH
LY E
XT
EN
D T
HE
LE
G,
NE
VE
R
LOC
K T
HE
KN
EE
, S
LOW
LY L
OW
ER
TH
E
WE
IGH
T B
AC
K D
OW
N
ST
AR
T W
ITH
KN
EE
S E
XT
EN
DE
D
FLE
X T
HE
KN
EE
TO
AP
PR
OX
IMA
TE
LY 9
0,
SLO
WLY
RE
TU
RN
TO
ST
AR
TIN
G P
OS
ITIO
N
INT
ER
NA
L
CA
LF
RA
ISE
