The Essential Barbell & Dumbell Guide

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

Hello, our names are Emma and Grant. We will be assisting you throughout this guide, giving you helpful tips and advice. We will help you train safely and with correct form so you can achieve the best results and fulfil your goals.

DISCLAIMER: Dumbbell & Barbell exercises may not suit all people. Always consult a health professional before beginning a fitness program. Author and publisher are not rendering medical advice of any kind, nor is this book intended to replace medical advice. Author and publisher claim no responsibility to any person or entity for any liability, loss or damage caused or alleged to be caused directly or indirectly as a result of the use, application or interpretation of the material in this book. Any references to events, people, places, or entities in the essential collection books are purely fictitious and not intended to represent any actual event, person, place, or entity. The essential collection disclaims any likeness or similarities to actual events, people, places, or entities, and any such likeness or similarities are unintentional and purely coincidental.

CONTENTS THE E SSEN TI A L DUM B B ELL & B A RB E L L GU I D E JOINT INTRODUCTION BENEFITS OF STRENGTH TRAINING CONSTRUCT A FITNESS PROGRAM MEASURING SUCCESS SAFE TRAINING STRATEGIES STRETCHES DUMBBELL GUIDE BENEFITS OF USING DUMBBELLS DUMBBELL SAFETY EQUIPMENT OPTIONS SWITCHING YOUR CORE ON LEGS HIP FLEXOR PILE SQUAT WALL SQUAT DUMBBELL THRUSTER SIDE SPLIT SQUAT STATIC LUNGE ACTIVE LUNGE WALKING CALF RAISE STANDING CALF RAISE SEATED CALF RAISE CORE BRIDGE SINGLE ARM CRUNCH DOUBLE ARM CRUNCH LEG KICKBACK REVERSE LEG LIFT CHEST BENCH PRESS BENCH FLY PULLOVER

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BACK DEADLIFT BENT OVER ROW SEATED BENT OVER FLY

SHOULDERS BENT OVER FLY BENT OVER DELTOID PRESS UPRIGHT ROW 18 SHOULDER SHRUG 18 19-21 SHOULDER PRESS STANDING LATERAL RAISE 22 ALTERNATE FRONT RAISE SEATED FRONT RAISE 23 SIDEWAYS ONE ARM FLY 24 SHOULDER ROTATION 25 SUPINE SHOULDER PUNCH 26 27 ROTATOR CUFF 28 INTERNAL ROTATION ON SIDE 29 BRACED INTERNAL ROTATION 30 INCLINED EXTERNAL ROTATION 31 FACE DOWN EXTERNAL ROTATION 32 33 ARMS BICEP CURL 34 CONCENTRATION CURL 35 INCLINE PREACHER CURL 36 SEATED INCLINE CURL 37 CROSSOVER HAMMER CURLS 38 SEATED ALTERNATE HAMMER CURLS 39 TRICEP KICKBACK SEATED TRICEP PRESS 40 LYING TRICEP EXTENSION 41 PALM UP WRIST CURL 42 PALM DOWN WRIST CURL 43 SUGGESTED DUMBBELL WORKOUTS

Some dumbbell exercises are compound, targeting multiple muscle groups. The categories reflect the dominant muscles used in the exercise.

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CONTENTS T H E E SSEN TI A L DUM B B ELL & B A RB E L L GU I D E BARBELL GUIDE BARBELL BENEFITS & SAFETY EQUIPMENT OPTIONS BARBELL GRIPS SWITCHING YOUR CORE ON FINDING THE HINGE SETTING YOUR SHOULDER LEGS DEADLIFT SUMO DEADLIFT FRONT SQUAT POWER SQUAT BACK SQUAT - HIGH BAR SPLIT SQUAT - SIDE STATIC LUNGE DYNAMIC LUNGE STEP UP CALF RAISE – SEATED CORE SIDE BENDS ABDOMINAL ROLLOUT SIT-UP AND PRESS CHEST PULLOVER BENCH PRESS INCLINE BENCH PRESS BENCH PRESS NARROW GRIP

BACK 79 T-BAR ROW (SINGLE HANDED) 80-83 T-BAR ROW (DOUBLE HANDED) 84 BENT OVER ROW 85 86 SHOULDERS 86 SEATED SHOULDER PRESS MILITARY PRESS 87 PUSH PRESS 88 FRONT RAISE 89 UPRIGHT ROW 90 BARBELL SHRUG 91 92 ARMS 93 BICEP CURL 94 BICEP CURL USING EZ CURL 95 PREACHER CURL (USING EZ CURL) 96 ISOLATION CURL (SEATED) 97 BENCH PRESS - UNDERHAND GRIP TRICEP EXTENSION (STANDING 98 TRICEP EXTENSION (SITTING) 99 TRICEP EXTENSION (LYING) 100 KICKBACK 101 WRIST CURL ON THIGHS REVERSE WRIST CURL ON THIGHS 102 WRIST CURL ON BENCH 103 REVERSE WRIST CURL ON BENCH 104 WRIST CURL BEHIND BACK 105 REVERSE CURL 106 BARBELL WORKOUTS OTHER AVAILABLE PUBLICATIONS

Some barbell exercises are compound, targeting multiple muscle groups. The categories reflect the dominant muscles used in the exercise.

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

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BENEFITS OF STRENGTH TRAINING Whether you are wishing to lose weight, gain weight, improve your fitness, improve your performance in a particular sport, or simply feel healthier and happier, you can achieve your goals with the addition of strength training to your lifestyle. Aerobic exercise is essential, yet to really achieve the best results, you must combine cardiovascular exercise with strength training. Strength training is the use of resistance to muscular contraction to build the strength, anaerobic endurance and size of muscles. It is for all ages, all fitness levels and all body types. The benefits are endless, they include: • Decreasing body fat. As you train, your metabolism speeds up and burns greater levels of calories 24 hours a day. Strength training can help reverse natural declines in your metabolism that occurs around the age of 30. • Increased muscle, bone, ligament and tendon strength, leading to fewer injuries and less health issues in later life, i.e. helping prevent osteoporosis. • Improving your posture – As you gain strength and learn great form, your posture will improve and you will stand straight and confident. • Increasing your energy – Greater stamina, flexibility and strength will give you more energy and enjoyment of all aspects of your life. • Improved performance of the systems within your body. Hair and skin look healthier, your lymphatic system works better at removing toxins. • Improves the functioning of your immune system. • Decreasing your resting blood pressure. • Decreasing the gastrointestinal transit time, therefore helping reduce your risk of colon cancer. • Elevated levels of HDL (good) cholesterol. • Improves balance and coordination. • Improves agility and flexibility. • Increasing your self-esteem – As you feel great, so also will you look great and your confidence levels will rise. Achieving targets and fitness goals will boost your mental and physical assurance. • Elevating your mood – exercise feels good.

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CONSTRUCTING A FITNESS PROGRAM When you begin a fitness program, be clear about what you wish to achieve and set a realistic goal that you are going to aim for. This goal could be measured in weight, inches, fat percentage, timed achievements, desired clothing, blood pressure or cholesterol levels...... whatever works for you as an individual. Once you have established a long term goal, break this down into a series of short term progression goals. Think about the time you are willing and able to make available to achieve these goals, decide what time of day will best suit you and what environment you wish to train in. Choose a method of training that fits your personality; do you motivate yourself and like to train alone? Do you need the assistance and encouragement of others and may want to find a training partner or personal trainer? Remember, to get the best results, you need to enjoy what you are doing. Once you know what you are aiming for and how you are going to incorporate the training you should make each session as beneficial as you can. • Take measurements/photographs before you begin so you can chart your progress. Keep a journal to record your reps, weights, programs and progress. • Try to complete a strength training session every second day, making sure you alternate muscle groups and give at least 48 hours rest to each targeted area. • Each strength session should last from half an hour to an hour in length.

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• Begin your sessions with compound exercises (involving more than one muscle group i.e. Squats, Rows, Bench Press) and then move on to isolation exercises (using only one muscle group i.e. Bicep curls) this will allow you to get the most out of your muscles without becoming too fatigued early on. • Construct the number of repetitions and sets to suit your goals: For strength (power), 2-6 repetitions, rest between sets up to 2 minutes. For hypertrophy (size) 8-12 repetitions, rest between sets up to 2 minutes. For endurance, 20-40 repetitions, rest between sets 30 seconds. • Complete 3 sets of each exercise, aiming to fatigue your muscles in the last few reps of the 2nd and 3rd set. If you are easily completing all three sets (with good form) then move up to a higher weight. If you are struggling to complete a set, drop down a weight level. • Follow all safety guidelines; warming up, stretching, cooling down, hydration, nutrition etc. All are essential for your results and your safety. • Practise your form, be slow and controlled, watch yourself in a mirror, ask to be critiqued, it is crucial your muscles learn good habits from the start. • To ensure your muscles get the stimulation they need to grow, increase your resistance by around 10 percent every three to four weeks. • Alter your workouts every few weeks, even if it is only the order of your exercises, this will prevent your muscles adapting to your routine.

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MEASURING SUCCESS Depending on your goals, the definition of a successfully achieved fitness goal shall be different for each individual. The best indicator of change is how you feel and what you are able to do now but unable to do before. Medical Results The doctor can tell you your cholesterol level, blood pressure, heart rate etc. These are all numbers that can be monitored for improvement throughout your fitness program and will provide great incentive for change as you help improve the quality and even length of your life. Weight on the scale Be careful when judging success by weight alone, fluctuations are common and misleading. You should only take a reading once a week, at the same hour of the day. Remember as you lose weight in fat, you are also gaining muscle weight and your standard scales do not distinguish the difference. Photographs/Mirrors You know your body better than anyone and you will recognise the changes in the mirror. A series of photographs taken as you progress can be a great motivator as you can celebrate your achievements. Clothing If your goal is weight loss, an item of clothing that you desire to wear can be a strong measure of success. Donating or re-sizing clothing which is too large will help prevent you returning to old bad habits. Abilities If you can run further in a certain time, lift a greater weight, do more reps, stretch further, jump higher, score more tries, play with your children longer - anything that is important to you, use that as a marker for success.  

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Using a BMI chart Your Body Mass Index should be 20 - 25. A BMI of over 30 carries a definite health risk. You can calculate your BMI using the following formula: BM I = Weight (kg) / height² (m) You can also plot your height and weight on the chart below and see if you come within the healthy weight range.

Be aware - These charts tell you how much you should weigh based on your height alone, this can be misleading, especially for bodybuilders and athletes who carry more muscle than fat. Muscle is heavier by volume than fat. A sporting athlete weighing 80kg will usually appear slimmer and more toned than another person of equal weight and height It may be better to use a body fat percentage calculation to measure your true body fat. A health professional will be able to assist you to correctly complete an assessment.

NEVER CONTINUE TRAINING IF YOU FEEL PAIN

Results come from correct technique, do not continue to do repetitions if your form is no longer correct. Consult a doctor before starting training if you have any injuries or illness. 5

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SAFE TRAINING STRATEGIES Before beginning a training program, it is recommended to discuss your plans with a health care professional, especially if you have not exercised for a few years, are over 35 years old, overweight or suffering from a health condition.

Before training always stretch out and warm up your muscles.

A proper warm-up will elevate the heart rate and increase blood flow to the working muscles which results in less risk of injury, improved performance and decreased muscle stiffness. Additional benefits of warming up include physiological and psychological preparation for your workout. Stretching a cold muscle can increase the risk of injury from pulls and tears, it is better to do gradual aerobic exercise before stretching. Make sure you stretch the muscles that will be stressed during exercise. A suggested warm-up would be light jogging or skipping with some body weight exercises such as push ups combined with some static stretches. An alternative warm-up is to perform the exercises that you will include in your workout, but to only lift 25-50% of the weight.

Maintain correct posture and technique

To get the most out of your workout and to reduce your risks of injury, you must pay close attention to your posture and to the way you are performing each exercise. Do not twist or arch your back. Keep your body well balanced, stabilize your core, control each movement, focus on what you are doing and which muscles are in use.

NEVER CONTINUE TRAINING IF YOU FEEL PAIN Don’t forget to breathe Take strong deep breaths. Breathe out during exertion (the difficult part of the exercise) and breathe in on the return (the easy part). Exhaling through your teeth with a hissing sound can help when you are focused and your muscles are contracted and working hard. Stay hydrated throughout your workout Have a bottle of water at hand; drink every few minutes, your performance will suffer if you are dehydrated.

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After your work out, cool down

A cool down is a gradual yet continuous decrease in exercise along with stretching and rehydration. About 5-10 minutes of light aerobic activity will help to prevent blood from pooling in peripheral dilated veins and decrease the likelihood of fainting or muscle cramping whilst also helping to break down any lactic acid that may still be present in your muscles. 5-10 minutes of static stretches help muscles to relax, realign muscle fibres and re-establish their normal range of movement.

Rest and Recovery

Resting between rounds is essential to recover your muscles capacity. Do not make it too short a time or your muscles will not have sufficiently recovered and you will be unable to perform to the best of your ability, but do not wait too long or your heart rate will decrease and you will lose focus. Between 60-90 seconds is a balanced amount of recovery time. Use the time to have a drink, stretch or just breathe deep. Resting between training sessions is crucial; your muscles are growing during the recovery time. Do not over train, as your muscles will not have had time to repair themselves. Alternate muscle groups, take rest days where you do no training at all and get plenty of quality sleep.

Follow good nutritional habits

It is crucial for growth and recovery that you give your body sufficient fuel to operate and a good balance of protein, fibre, carbohydrates and fats to stay healthy and achieve your fitness goals. Eat regularly and well, avoid processed food, saturated fats and too much alcohol.

Stay healthy

An additional safety tip regards hygiene, there are many bacteria and viruses that flourish in a gym environment (even your home gym), always use your own towel, wash your wraps, wipe down the bag with a disinfectant spray and wash your hands before eating, common sense can prevent illness. 7

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REASONS TO STRETCH • Correct stretching is useful for increasing flexibility and therefore will help with both injury prevention and injury treatment. • If you give a muscle or tendon greater range of motion when it is passive, it will be less likely to experience tears when used actively. • Combining a warm up and stretching before exercise will ready the muscles for activity and decrease the likelihood of injury. As the nerves to muscle pathways are primed, co-ordination will improve and you will feel a decrease in muscle tension. • As you stretch, your muscle fibres elongate and blood flow increases to the muscles, ligaments and tendons, providing the cells with more oxygen and nutrients. • Combining a cool down and stretching after exercise will help slow your breathing and heart rate and help prevent the onset of muscle soreness. It can also help prevent the pooling of blood in large muscles, and aid the removal of waste products such as lactic acid. • Stretching weaker muscles as well as stronger ones, helps to decrease muscle imbalance and consequently joint stress. •  When you increase the flexibility of the shoulders, neck and upper back you may find improvements in your breathing. • Stretching feels good, helps you to relax, prepare, and enjoy your time and your body. • Stretching promotes faster recovery and sets your body up for your next exercise session.

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METHODS OF STRETCHING There are several methods of stretching: Static, Dynamic, Ballistic (Bouncing), and Proprioceptive Neuromuscular Facilitation (PNF). It is recommended for most athletes to use static stretching as it is least likely to cause injury. • Gently warm up the body prior to stretching. • Slowly move your joint towards its end range of motion. • Stop when you feel a comfortable pull. • Hold end position for 20-40 seconds, you should feel the muscle loosen. • Never bouncing upon the stretch point, or force the joint. • NEVER STRETCH TO A POINT OF PAIN • Start from the neck and move down the body throughout your stretches, you will then have the advantage of added flexibility from previously stretched muscle groups. • Alternate sides of your body. • Alternate between agonist and antagonist (opposing) muscles (e.g. triceps and biceps) • As with exercises, follow correct form during the stretch. • Be controlled and remember to breathe deeply through each stretch. • Stretch repeated times on each muscle, especially those where you feel most tightness.

STRETCHING SUGGESTIONS NECK EXTENSION 1. Stand tall, shoulders back and down, core switched on. 2. Gently tip your head back until your eyes are looking up to the sky, you should feel the stretch under your chin. 3. Hold this position for 5-10 seconds. 4. Return to the midline position before repeating.

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CHIN GLIDE (Neck Extensors) 1. Stand tall, shoulders back and down, core switched on. 2. Slowly glide your chin forward (like a chicken) and then retract your chin and drop your chin down toward your chest. 3. Hwold each position for 5-10 seconds. 4. Return to the midline position before repeating. NECK ROTATION (Neck Rotators) 1. Stand tall, shoulders back and down, core switched on. 2. Gently rotate head to one side so your chin comes round and you can look over your shoulder. You should feel the stretch up the side of your neck you have turned away from. 3. Hold this position for 5-10 seconds. 4. Return to the midline position before repeating. LATERAL NECK FLEXION 1. Stand tall, shoulders back and down, core switched on. 2. Gently bend your head to one side so your ear gets closer to your shoulder 3. Hold this position for 5-10 seconds. 4. Return to midline position before repeating on the other side. 5. To gently increase intensity you can place your hand over your head to help bring it a little closer to your shoulder TRICEP STRETCH (Triceps Brachii) 1. Place one palm flat on your upper back, with your elbow pointing towards the ceiling. 2. Use your other hand to gently pull the elbow in towards your head. 3. Hold this position for 20-40 seconds. 10

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BICEP STRETCH (Biceps Brachii, Forearm) 1. Extend one arm straight out in front of you. 2. Grasp the top of your fingers with your other hand and pull them gently back towards your body. 3. This stretch can be performed with your fingers pointing up or down, you will feel a different level of intensity in each position. 4. Hold this position for 20-40 seconds. 5. Repeat the stretch on your other arm. DELTOID BAND STRETCH (Deltoids, External Rotators, Triceps) 1. Stand tall, feet hip-width apart, focus in front. 2. In your right hand, hold a stretch band over your shoulder. Grasp the free end in your left hand. 3. To stretch your upper (right) shoulder, pull down on the band, so now your left arm is straight and down near your buttocks. 4. To stretch the lower (left) shoulder, pull the band up with your right hand so your right arm is straight up above your head. 5. In each position, squeeze your shoulders together and hold the stretch for 20-40 seconds. CHEST STRETCH (Chest, Anterior Deltoid) 1. Stand in a doorway or next to a stable vertical surface. 2. Raise one arm to shoulder height with your elbow bent at 90 degrees. Place your lower arm flat against the upright. 3. Take a small step forward to stretch your arm behind. Open your chest out, and to maximize the stretch turn your torso slightly away from your straight arm. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other side.

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PECTORAL TOWEL STRETCH (Chest, Anterior Deltoid, Biceps) 1. Stand tall, feet hip-width apart, focus in front. 2. Grip a length of stretch tubing behind your back, hands about shoulder width apart. 3. Switch your core on and maintain a straight back and neck, as you pull both arms back and squeeze together your shoulder blades. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating. OVERHEAD STRETCH (Latissimus Dorsi, Triceps) 1. Stand tall, focus in front, feet hip-width apart. 2. Lace your fingers together and stretch your arms up so your arms are straight. 3. Keep your neck in neutral alignment and hold this position for 20-40 seconds. 4. Gently bend over to one side maintaining straight arms, do not lean forward or backward. 5. Return to a relaxed position before repeating. 6. As a variation kneel down on one knee as you bend over to one side. EXERCISE-BALL ARCH (Abdominals, Chest, Shoulders, Spine) 1. With an exercise ball under your back, lie down facing the ceiling, plant your feet hip-width apart. 2. Switch your core on, place both hands behind your head, elbows up and back as you squeeze together your shoulder blades. 3. Maintaining a neutral neck alignment, curve your back to the shape of the ball and take deep breaths. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating.

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CROSS-OVER KNEE (Gluteus Maximus, Erector Spinae, Obliques) 1. Sit down on the ground with one leg straight out. Bend your opposite leg and place your foot over your straight leg next to your knee. 2. Hug your knee into your body using your opposite arm; place your free hand on the floor for balance. 3. Sitting as straight as you can, twist your torso round away from your knee until you feel the stretch. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg. PIRIFORMIS STRETCH (Piriformis) 1. Lie on your back on an exercise mat. 2. Bend one knee up towards your chest. 3. Grasp your knee with your opposite hand and pull gently across your body. Keep your shoulders and buttocks on the ground. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg. GLUTEUS STRETCH (Gluteus Medius, Gluteus Minimus) 1. Sit with a straight back, core switched on, shoulders back and down, and your focus in front. 2. Lift up one foot and place it so the ankle is resting just above the other knee. 3. Press down gently on the raised leg until you feel the stretch. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg.

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GLUTEUS STRETCH (Gluteus Medius, Gluteus Minimus) 1. Lie down with your feet towards a wall. 2. Switch your core on, focus upward. 3. Raise your right foot and place the sole of your foot on the wall. Lift up your left foot and place it so the ankle is resting just above the right knee. 4. Press gently away on your left knee until you feel the stretch. 5. Hold this position for 20-40 seconds. 6. Repeat on the other side of your body. 7. As a variation, incorporating a balance challenge, stand in a squatting position with one foot raised and placed above the opposite knee. LOWER BACK STRETCH (Erector Spinae, Latissimus Dorsi) 1. Grasp your hands together behind your knees. 2. Pull your upper body forward so your arms are straight. 3. Straighten your legs completely. 4. Pull your stomach in. Imagine a string is attached to the very lowest point on your spine and someone is pulling that string upward. 5. Do not round your back too much. 6. Hold this position for 20-40 seconds. 7. Slowly uncurl to standing before repeating CROSSED BACK STRETCH (Trapezius, Rhomboids, Erector Spinae) 1. Sit on the floor, knees bent a little, core switched on, focus in front. 2. Cross one arm over the other and grasp the back of each outer thigh with each hand. (Just above your knees) 3. Sit back into the stretch and hold for 20-40 seconds. 4. Return to a relaxed position before repeating. 14

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UPPER BACK STRETCH (Rhomboids, Deltoids, Trapezius, Latissimus Dorsi) 1. Switch your core on, focus in form. 2. Grasp your hands together. 3. Stretch your arms straight out in front of you without locking your elbows. 4. Hinge at your waist and push forward. 5. Keep your head and neck in neutral alignment. 6. Hold this position for 20-40 seconds. 7. Return to a relaxed position before repeating. HIP STRETCH (Iliopsoas, Rectus Femoris, TFL, Obliques, Erector Spinae) 1. Step a large step forward with one foot. 2. Bend you front knee and position an exercise-ball under your buttock. Keep the majority of your weight in your legs. 3. Drop your back knee to almost touch the floor. 4. To initiate the stretch, squeeze your glutes and tilt your pelvis forward. Imagine that your pelvis is a bucket full of water and you wish to tip some of the water out behind you. 5. Hold this position for 20-40 seconds. 6. Repeat on the other side of your body. SUPINE HAMSTRING STRETCH (Hamstrings) 1. Lie down on your back with a doorway or a stable vertical surface at around the level of your knees. Switch your core on, focus upward. 2. Grasp the back of one thigh with both hands, pull your leg up and gradually straighten your leg against the wall. 3. Maintain a flat back and keep your other leg flat on the floor. 4. Hold this position for 20-40 seconds. 5. As you increase your flexibility you will be able to move closer to the wall and straighten your leg completely to 90 degrees. 6. Repeat on your other leg.

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HAMSTRING STRETCH (Hamstrings, Gastrocnemius) 1. Sit down on an exercise mat with your legs out in front. 2. Holding a stretch band in both hands, run it under one foot. 3. Maintain a straight leg; pull your toes towards you to initiate the stretch. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg. STANDING QUAD STRETCH (Quadriceps, Hip Flexors) 1. Stand tall, focus in front, core switched on. 2. Lift one foot behind you and grasp it with the same hand, bringing your heel towards your buttocks. Use your free hand for balance 3. Push your hips forward. Hold this position for 20-40 seconds. 4. Return to standing before repeating. 5. As a variation for tight muscles, place a stretch band around your ankle, holding the ends over your shoulder and pulling your leg gently upward behind you. LONG ADDUCTOR STRETCH (Gracilis, Adductors Magnus, Brevis, Longus) 1. With feet spaced wide apart and angled slightly outward, lean over to one side, transfer your weight and put both hands onto one knee. 2. Drop down a little so your weighted knee is bent into a squat and the other is stretched straight. 3. To maximize the stretch push gently with your hands. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg.

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SHORT ADDUCTOR STRETCH (Pectineus, Adductors Magnus, Brevis, Longus) 1. Sit on the floor with your knees bent and the soles of your feet pressed together. 2. Sit straight, core switched on, focus in front. 3. Place your hands on your ankles and gently press your knees down with your elbows until you feel a comfortable stretch. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating. GASTROCNEMIUS CALF STRETCH (Gastrocnemius) 1. Place one foot a step forward in front of the other. Chest up, focus in front. 2. Lean forward and place both hands on your front knee 3. Keeping most of the weight in your back leg, lower your heel until it touches the ground. If you can stretch further, lift your rear foot toes up towards your shin. 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg. CALF STRETCH (Gastrocnemius, Soleus) 1. Stand tall, focus in front, core switched on 2. Place the toes of one foot on the edge of a stable ledge. 3. Let your heel drop down over the edge. (The ledge should be high enough that your heel does not hit the ground as you are stretching) 4. Hold this position for 20-40 seconds. 5. Return to a relaxed position before repeating on your other leg. 6. As a variation, find a low stable ledge where you can stand with both feet at once and lower your heel simultaneously. Hold something for support. 17

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DUMBELL GUIDE

BENEFITS OF USING DUMBBELLS There are so many ways to exercise, but the best way is the one that is easiest to incorporate into your lifestyle and which you will enjoy while attaining great results. For these reasons and many others, dumbbells are ideal for all levels of fitness and whatever your athletic goals may be. • Dumbbells are affordable and easily available. • Dumbbells do not require much space to be used. • Dumbbells are portable. • Dumbbells can be used in a multitude of exercises. • The results achieved using dumbbells are often better than those achieved on gym machines. • Using dumbbells helps improve balance and coordination. • Dumbbell exercises are easy to learn and remember.

DUMBBELL SAFETY

• Follow all the safe training strategies. • Exercise in a flat clear area free from distractions. • Ensure you are following correct form at all times • Progress gradually and safely, begin each new exercise with a light weight. • Store your dumbbells safely in a rack between uses. • Whenever possible use a Spotter: A spotter is someone who is present to assist you if you lose your balance or become too fatigued to safely finish an exercise on your own. They should be aware of their own safety when helping you and position themselves where SPOTTER RECOMMENDED they will not hinder your movements, but where they can quickly move to assist you if necessary. Their hands should be close to your wrists or under the dumbbells in the case of overhead lifts. Before attempting overhead exercises, individuals with lower back or blood pressure problems should ask the advice of their doctor. 18

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DUMBELL GUIDE

EQUIPMENT OPTIONS Choose your style of dumbbell: • FIXED DUMBBELLS - (Hexagon, Chrome or Fixed Rubber) Fixed dumbbells are a great choice due to their ease of use, their relatively low cost, their compact size and the speed with which you can transfer between each weight and type of exercise. Fixed Dumbbells are usually priced per pound of weight. The range of weights is huge from 1 lb all the way up to 150lb (With increments of 5lb above 15lb) It is good sense to start off with a set that includes a top weight that you feel you can lift with good form using your strongest muscles, and then progress in the following months to purchase heavier weights when you feel you are ready. Have a good range that are only a few pounds in variation, you want to progress gradually, not in big jumps that can cause injury and poor form. • ADJUSTABLE SPINLOCK DUMBBELLS In this form of dumbbell, you purchase the handle and the various weight plates separately and load your handle with the required weight for each exercise. This can work out more economical financially, but it does take up more time in your workout with numerous adjustments required for each exercise session. It can be a good idea to purchase several sets of handles that you can load up with varying weights, lessening the amount of time required to change between exercises.

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DUMBELL GUIDE

EQUIPMENT OPTIONS • SPRING LOADED ECONOMY DUMBBELLS A cheaper alternative to the adjustable spinlock dumbbells. Often hollow, these handles may not hold the same capabilities of weight, however they can be a good choice for beginners and the spring collars allow for rapid weight changes.

• ADJUSTABLE INTERLOCKING DUMBBELLS Instead of screwing plates onto a handle, you lock on more weight sections as required to a central core weight block. This is a very compact solution and allows for rapid changes of weight. • A FID BENCH ( FLAT / INCLINE/ DECLINE ) A well designed bench gives you the ability to perform a great range of exercises. When using the bench in a flat position you are able to plant your feet on the floor and have room to bring your elbows/ arms/weights below the level of your body. Slight changes in the angles of incline and decline mean you can target specific muscles, while maintaining good form on a stable structure. Choose a strong steel bench with a well padded top and easy, secure adjustable points. • A TOWEL & WATER BOTTLE A towel is ideal for placing down over your bench for additional hygiene. A towel is also required to wipe off sweat to keep your grip secure on the equipment. Keep a bottle of water close at all times so you can re-hydrate in your rest periods.

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

DUMBELL GUIDE

EQUIPMENT OPTIONS • AN EXERCISE/FIT BALL A cheap accessory that can aid in achieving better results, strengthening your core and improving your balance. Many variations of exercises can be intensified by sitting or lying on an exercise ball. Purchase a size that suits your height • AN EXERCISE MAT A mat creates a comfortable, clean layer between your body and the floor, for use during stretches and exercises. An alternative is to use EVA Foam Mats which can be linked together to fit any area. • GLOVES Skin is given protection from handles and the friction of lifting. Joints gain protection by dispersion of weight for less stress on delicate ligaments. • A DUMBBELL RACK A rack helps to store and organise your dumbbells. Purchase a strong stable rack which will be able to hold any very heavy weights you have. • DUMBBELL HOOKS These hooks allow you to hang your dumbbells on an overhead bar, putting you in a safe position for starting and finishing your lifting exercise. They give you the ability to safely perform exercises without a spotter. However, if you have a spotter or personal trainer helping you, the hooks give them a great point of contact if they need to assist you with a lift.

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

DUMBELL GUIDE

‘SWITCHING YOUR CORE ON’ As in all forms of exercise, it is essential to protect your body from injury whilst using dumbbells. A great place to start is with the stabilization of the muscles in your core. Both the inner and outer core muscles help support and protect your spine. It is your spine that facilitates the movement and functioning of all actions, and correct technique and stabilization is essential for protection and for your performance results. Throughout this exercise booklet your will see references to ‘Switching your core on’. Follow these points to correctly stabilize your core: Stand tall Brace your abdominal muscles (Imagine a corset being pulled tight) Tighten and lift your glutes (Buttocks) Tighten and squeeze your pelvic floor (Imagine stopping yourself peeing) Retract and depress your scapula (Shoulder blades) Exhale gently through pursed lips Practise ‘switching your core on’ with and without weights and remind yourself to forcefully contract and stabilize your torso/core muscles during exercises.

‘SETTING YOUR SHOULDER’ Keeping your shoulders back and down while performing dumbbell exercises will keep your arms stable and aligned correctly in your shoulder socket. You should be particularly careful to keep your shoulder ‘set’ in its socket during overhead movements. Lifts should be fluid and controlled, if you are jerking the weights or straining the wrong muscles, drop to a lower weight, assess your form, have a rest.

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LEGS

LEGS It is essential to have a strong base to build on for a healthy body, and that means strong legs. Work with moderate weights when completing leg exercises, your own body weight will provide most of the resistance required To create a proportioned body and well developed legs, be sure to exercise the front (Quadriceps) and back (Hamstring) muscles of the thigh, as well as the Calves. Stretch well before exercising your legs and warm up through light exercise or cardio to ensure you achieve your best results during your workout and avoid injury. Quadriceps: Rectus Femoris, Vastus Lateralis, Vastus Medialis and Vastus Intermedius Hamstrings: Biceps Femoris, Semitendinosus and Semimembranosus

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LEGS

HIP FLEXOR (Iliopsoas, Rectus Femoris)

1. Stand straight, focus in front, core switched on. Hold a light dumbbell in each hand. 2. Keeping one foot flat, step the other foot forward onto your toes. On your front thigh place the two dumbbells one above the other. 3. With the dumbbells remaining in place, lift your front leg up until your upper thigh is parallel to the ground. 4. Pause for at second at the top of the motion before returning slowly and with control to the starting position. 5. Balance your set by alternating between legs. Move with steady control. Keep your upper body strong and still. Exhale as you raise your knee.

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

LEGS

PILE SQUAT (Quadriceps, Hamstrings, Gluteus Maximus, Erector Spinae)

1. Stand feet shoulder-width apart, knees slightly bent. Core switched on, straight back, focus in front. 2. Hold a single dumbbell, grasping one end from above with both hands, so it is hanging in front of you on straight arms. 3. Hinge at your hips and drop straight down, sticking your buttocks out as though sitting down. Keep your chest up and do not let your knees move out in front of your toes. Drop back into your hips as far as you are able, ideally until your upper legs are parallel to the floor. 4. Pause for a second at the bottom of the squat and then exhale as you drive down through your heels and thrust your hips forward to return to standing. Always complete the return phase in a slow controlled manner. The eccentric (lowering/return) phase is as important as the concentric (lifting/take-off) phase

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

LEGS

WALL SQUAT (Quadriceps, Hamstrings, Gluteus Maximus, Erector Spinae)

1. Stand close to; but not touching; a wall, feet shoulder-width apart, knees slightly bent. Core switched on, straight back, focus in front. 2. Hold a dumbbell with an overhand grip in each hand, positioned so they are resting on your shoulders. 3. Hinge at your hips and drop straight down, sticking your buttocks out as though sitting down. Keep your chest up and do not let your knees move out in front of your toes. Drop back into your hips as far as you are able, ideally until your upper legs are parallel to the floor. 4. Try not to touch the wall at any stage. 5. Pause for a second at the bottom of the squat and then exhale as you drive down through your heels and thrust your hips forward to return to standing.

Remember to EXHALE during the EFFORT/ EXERTION phase and INHALE during the RESET phase Never hold your breath during exercise.

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

LEGS

DUMBBELL THRUSTER (Quadriceps, Glutes, Deltoids, Triceps)

1. Stand with your feet shoulder-width apart, knees slightly bent, core switched on, Focus in front. 2. Hold a dumbbell in each hand and raise them to a starting position above each shoulder. Palms facing together 3. Hinge at your hips and drop straight down, sticking your buttocks out as though sitting down. Keep your chest up and do not let your knees move out in front of your toes. Drop back into your hips as far as you are able, ideally until your upper legs are parallel to the floor. 4. Pause at the bottom of the squat and then exhale as you drive down through your heels and thrust your hips forward to return to standing. 5. As you rise back to standing, press both dumbbells smoothly overhead until your arms are straight, but not locked out. 6. Pause for a second at the top of the motion before lowering the dumbbells back to the starting position. A great upper and lower body exercise Use a low weight for this exercise, only progress when you have perfect form and control. 27

THE ESSENTIAL DUMBBELL & BARBELL GUIDE

LEGS

SIDE SPLIT SQUAT (Quadriceps, Gluteus Maximus, Hamstrings, Adductors)

1. Position your feet wide apart, core switched on, back straight, focus in front. 2. Holding a dumbbell in each hand, position your hands on the outer side of your hips. 3. Squat to one side, bending the leading knee as you lower yourself and move towards the side, while keeping the other leg as straight as possible. 4. Follow good form, hinging at your hips and dropping your buttocks back as you squat. 5. Pause for a second at the bottom of the side squat, before exhaling as you drive down through your feet to return to standing. 6. Balance your set by alternating between sides.

Do not let your knees come forward in front of your toes. Maintain a strong core and a flat back. Push down through your heels to stand.

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LEGS

STATIC LUNGE (Quadriceps, Hamstrings, Gluteus Maximus)

1. Position your feet so you are standing with one foot behind the other in a wide stance. Your front foot should be flat on the ground; your back foot can be up on its toes. 2. Hold a dumbbell in each hand down by your sides. 3. Switch your core on, focus in front. With a straight back, lower your upper body straight down. 4. As with a squat, do not allow your knee to go further forward than your toes. Lower your back knee until it is almost touching the ground. 5. Pause for a second at the bottom of the lunge and then exhale as you drive down through your heel to return with control to standing. 6. Balance your set by alternating between legs.

Imagine your body gliding straight down and up like a carousel horse.

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LEGS

ACTIVE LUNGE (Quadriceps, Hamstrings, Gluteus Maximus)

1. Switch your core on, focus in front, feet hip-width apart. Hold a dumbbell in each hand down by your sides. 2. Take a large step forward so you are now positioned with your feet in line in a wide stance. 3. Without pausing, lower your upper body straight down keeping a straight back. Do not allow your knee to go further forward than your toes. Lower your back knee until it is almost touching the ground. 4. Pause for a second at the bottom of the lunge and then exhale as you drive down through your heel to return with control to standing and then back to having your feet side by side. 5. Balance your set by alternating between legs. 6. To further increase the intensity of this exercise, you can progress a step forward for each lunge with a different leading leg in a ‘Travelling Lunge’.

BE AWARE - To avoid injury, begin this exercise without weights. Only when you have mastered safe & correct form should you progress to light dumbbells. STOP IMMEDIATELY IF YOU EXPERIENCE PAIN 30

THE ESSENTIAL DUMBBELL & BARBELL GUIDE

LEGS

WALKING CALF RAISE (Soleus, Gastrocnemius, Tibialis Posterior)

1. Stand straight, focus in front, switch your core on. 2. Hold a dumbbell in each hand down by your sides. 3. Take a step forward with one foot and place your heel down on the floor before the rest of your foot. 4. Rise up from your heel, onto your toes and while pausing and maintaining balance in this position, take a step forward with your other foot placing your heel down first. 5. Continue this walking pattern, moving steadily forward all the time. Keep your arms straight and your core strong throughout.

SWITCHING ON / STABILIZING YOUR CORE Stand tall, Brace your abdominal muscles, Tighten and lift your glutes (buttocks), Tighten and squeeze your pelvic floor. Maintain contraction throughout exercise

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

LEGS

STANDING CALF RAISE (Gastrocnemius)

1. Stand next to a bench for support and place a platform on the ground or use the flat back section on the bench structure if it is safe to do so. 2. Hold a dumbbell in one hand down by your side with a straight arm. Step up onto the block on the ball of your corresponding foot. 3. Hold the bench back rest for support with your free hand; raise your free foot into the air. 4. Focus in front, Switch your core on. Keep your back straight, rise up slowly onto your toes. 5. Pause for a second at the top of the motion before slowly returning down onto the ball of your foot. 6. Balance your set by alternating between legs. Keep your arms straight and your core strong throughout.

Stay well hydrated throughout your workout

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LEGS

SEATED CALF RAISE (Soleus)

1. Sit down on the narrow end of a bench, with a dumbbell (or a stable platform) on the floor, positioned so you can rest the ball of one foot on the handle. 2. Hold a dumbbell in your corresponding hand and rest it on your thigh, just behind the knee. 3. Sit straight, core switched on, focus in front. 4. Bring your knee upwards by pushing down through the ball of your foot and raising your heel. 5. Pause for a second at the highest point in the motion, before slowly lowering your heel back down. 6. Balance your set by alternating between sides. 7. For an advanced variation, exercise both sides at the same time.

All exercises should be performed in a slow controlled manner, focus on correct form and concentrate on the muscles you are targeting. NEVER SACRIFICE FORM TO LIFT MORE WEIGHT OR DO MORE REPS 33

THE ESSENTIAL DUMBBELL & BARBELL GUIDE

CORE

THE CORE A strong core is essential for all functional movements. Building a strong core will give you greater balance, better posture, improved form in all areas of exercise and activity, and will also help protect your body from injury. The main muscles of the core are in the area of the belly and the mid and lower back. Core muscles help protect and align the ribs, spine and pelvis.

The Transverse Abdominus runs under the internal obliques and acts as the body’s natural weight-lifting belt, helping stabilize the pelvis and spine.

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CORE

BRIDGE (Gluteus Maximus, Hamstrings, Erector Spinae)

1. Lie on your back on the floor, bend your knees and ground your feet. 2. Holding onto a single dumbbell by the ends with two hands, place it around your navel (A towel lying on your abdomen will provide padding). Switch your core on. 3. Contract your glutes and press down through your feet to raise your hips up into a bridge position. Ensure that your neck is not under pressure; your shoulders should hold the weight of your upper body. 4. Either remain in this rigid body position for a set time period, or after a short pause, lower yourself back to almost touching the floor before continuing with further repetitions. 5. To further increase the intensity of this exercise, have one straight leg raised into the air while you follow the same form.

Keep your hips raised and your body strong and stable. Do not strain your neck or back. Breathe deeply and steadily throughout. 35

THE ESSENTIAL DUMBBELL & BARBELL GUIDE

CORE

SINGLE ARM CRUNCH (Obliques, Hip Flexors)

1. Lie on your back with one knee or both knees bent and your feet planted hip width apart. 2. Hold a dumbbell in one hand (When one knee is raised, hold the dumbbell in the corresponding hand) and straighten your arm above your head. Switch your core on, focus on the ceiling. 3. Exhale and contract your abdominal muscles to crunch up, pushing the dumbbell directly upward. Do not strain your neck or back. Keep your arms straight and your core strong throughout. 4. Pause for a second at the top of the motion before returning slowly and with control back onto the mat. 5. Balance your set by alternating arms.

Remember to EXHALE during the EFFORT/ EXERTION phase and INHALE during the RESET phase Never hold your breath during exercise.

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CORE

DOUBLE ARM CRUNCH (Rectus Abdominis, Hip Flexors)

1. Lie on your back with your knees bent and your feet planted hip width apart. 2. Hold a dumbbell in each hand and straighten your arms above your head. Switch your core on, focus on the ceiling. 3. Exhale and contract your abdominal muscles to crunch up, pushing the dumbbells directly upward. Do not strain your back or neck. Keep your arms straight and your core strong throughout. 4. Pause for a second at the top of the motion before returning slowly and with control back onto the mat.

Always complete the return phase in a slow controlled manner. The eccentric (lowering/return) phase is as important as the concentric (lifting/ take-off) phase.

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

CORE

LEG KICKBACK (THE BIRD DOG) (Transverse Abdominus, Gluteus Maximus, Hamstrings)

1. Kneel on all fours on an exercise mat, maintain a flat back. Switch your core on, focus on the floor. 2. Hold a dumbbell in one hand. Extend your arm straight out in front, while simultaneously straightening your opposite leg out behind you. You should form a strong line with your arm, back and leg, parallel to the ground. 3. Pause for a second in this position, before returning to kneeling. 4. Balance your set by alternating sides.

BE AWARE – To avoid injury, begin this exercise without weights. Only when you have mastered safe & correct form should you progress to light dumbbells. STOP IMMEDIATELY IF YOU EXPERIENCE PAIN 38

THE ESSENTIAL DUMBBELL & BARBELL GUIDE

CORE

REVERSE LEG LIFT (Gluteus Maximus, Hamstrings, Erector Spinae)

1. Lie prone along a bench, so only your torso and head are over the bench and your hips are hanging over the edge. 2. Grasp both sides of the bench with your hands. Switch your core on, focus on the bench. 3. Exhale as you lift your feet off the ground and straighten your legs until your body is in line. 4. Pause for a few seconds in this position, before returning your feet in a slow controlled manner back to the ground. 5. Initially you may wish to do this exercise lifting only one leg. Once you have mastered perfect form lifting both legs, try adding in a light dumbbell held between your feet.

Maintain a strong core throughout. Exhale as you raise your legs. Do not arch your back.

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

CHEST

CHEST The chest is the area of the body between the neck and the abdomen. The key muscles that make up the chest area are PECTORALIS MAJOR and PECTORALIS MINOR.

The chest area includes some of the largest muscle groups in the upper body. When you exercise your chest, your shoulders and arms are also involved. so a chest workout can also act as a warm up for these muscles. You can lift large weights using your chest muscles, but must always ensure you progress gradually and use perfect form to prevent injury to your chest and shoulders. Include some warm up sets in your workout and allow several days rest after a heavy chest workout to promote growth and repair.

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CHEST

THE ESSENTIAL DUMBBELL & BARBELL GUIDE

BENCH PRESS (Pectoralis Major, Triceps, Anterior Deltoid)

SPOTTER

RECOMMENDED

1. On a bench, lie flat on your back, so your head is supported. Bend your knees and either plant your feet on the floor, or place them on the end of bench, slightly apart. 2. If you do not have a spotter to help you get in and out of position, raise the dumbbells onto your thighs to begin with and then roll back while bringing up the dumbbells to just below your armpits. 3. Switch your core on, and with a dumbbell held in each hand (palms toward your feet), extend your arms upward until they are almost straight and the dumbbells are held level above your shoulders. 4. Keep your back in contact with the bench at all times. Lower the dumbbells in a slow controlled manner, bringing down each dumbbell to the outer sides of your chest. Your elbows should be level with your shoulders with a 90 ° angle between your elbow and forearm. 5. Pause for a second at the bottom of the motion, before exhaling while raising the dumbbells slowly back to the starting position.

Using a spotter increases your safety and allows you to get into and out of position with larger weights. Progress gradually and always maintain correct form.

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

CHEST

BENCH FLY (Pectoralis Major, Anterior Deltoid)

SPOTTER

RECOMMENDED

1. On a bench, lie flat on your back, so your head is supported. Bend your knees and either plant your feet on the floor, or place them on the end of bench, slightly apart. 2. Switch your core on, and with a dumbbell held in each hand (palms toward each other), extend your arms upward until they are almost straight and the dumbbells are held level above your mid-chest. 3. In a smooth controlled movement, lower the dumbbells down to each side. Allow your elbows to bend a little as you are lowering. Stop when the dumbbells are in line with your ears. 4. Pause for a second, before raising the dumbbells slowly back to the starting position.

Maintain a strong core and a flat back throughout. Exhale strongly as you raise the dumbbells up.

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

CHEST

PULLOVER (Pectoralis Major, Pectoralis Minor, Latissimus Dorsi)

SPOTTER

RECOMMENDED

1. On a bench, lie flat on your back, so your head is supported. Bend your knees and either plant your feet on the floor, or place them on the end of bench, slightly apart. 2. Hold one dumbbell between both hands, palms facing the ceiling. Straighten your arms and hold the dumbbell above your mid-chest. 3. Keeping your back in contact with the bench at all times, lower the dumbbell behind your head as far as you can reach. 4. Pause for a second, before bringing the dumbbell slowly back to the starting position. Maintain straight arms and continuous control.

Enclose one of the ends of the dumbbell in a secure double handed grip, as shown.

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

BACK

BACK The back is the area from the top of the buttocks to the back of the neck and shoulders. Muscles in the back are involved with movement of the neck and shoulders and the safe movement and protection of the spine. The upper back provides mainly structural support while the lower back has greater flexibility and movement.

Back pain through muscle strain is very common; always stretch and warm up, never over-strain and STOP IMMEDIATELY IF YOU EXPERIENCE PAIN. If you have suffered from back pain, always consult a medical professional before beginning a new fitness regime.

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

BACK

DEADLIFT (Erector Spinae, Gluteus Maximus, Hamstrings)

1. Stand feet hip width apart with a slight bend in your knees. Core switched on. 2. Hold a dumbbell in each hand in front of your thighs; keep straight arms with your palms facing into your body. 3. Hinge forward from the hips and as you lower your upper body (which stays in neutral alignment); allow your knees to bend a little. Keep your arms straight and close to your legs during the exercise. 4. Go as low as your flexibility allows. Keep your focus downward to avoid straining your neck. 5. Pause for a second at the bottom of the motion, before exhaling while pushing through your heels to returning to standing.

BE AWARE – To avoid injury, begin this exercise without weights. Only when you have mastered safe & correct form should you progress to light dumbbells. STOP IMMEDIATELY IF YOU EXPERIENCE PAIN 45

THE ESSENTIAL DUMBBELL & BARBELL GUIDE

BACK

BENT OVER ROW (Posterior Deltoid, Rhomboids, Latissimus Dorsi)

1. Standing side-on to a bench, place your closest knee up on bench and the corresponding supporting palm flat at the front of the bench. 2. Your back should be flat, and your shoulders level at all times. 3. Position the foot that is on the floor, out to the side and slightly back. 4. Hold a dumbbell in your free hand, palm inward, your arm straight down. Switch your core on, focus downward. 5. Exhale as you raise the dumbbell. You should feel your shoulder blades squeezing together. Keep your upper arm close in against your body and stop when your elbow is just beyond level of your back. 6. Pause for a second at the top of the motion before lowering the dumbbell slowly back to the starting position. 7. Balance your set by alternating between arms after each set of reps.

Keep your back flat. Keep your elbow close to your body as you lift. Maintain a strong core throughout.

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

BACK

SEATED BENT OVER FLY (Middle Trapezius, Rhomboids, Posterior Deltoids)

1. Sit on the narrow end of a bench and hinge forward from your waist so you are bent right over. 2. Hold a dumbbell in each hand down by your ankles, palms facing inward. Switch your core on, focus on the floor. 3. In a slow controlled movement, raise the dumbbells upward, keeping your arms almost straight until they reach the level of your shoulders. Exhale and squeeze your shoulder blades together as you lift your arms. 4. Pause for a second, before bringing the dumbbell slowly back down to the starting position. Do not move your legs or torso throughout the exercise.

Always complete the return phase in a slow controlled manner. The eccentric (lowering/return) phase is as important as the concentric (lifting/take-off) phase.

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

SHOULDERS

SHOULDERS The muscles and joints that create the shoulder, allow movement through a great range of motions. This mobility means the shoulder is also unstable, prone to many injuries and must always be treated with care. Use correct form during all exercises and warm up your muscles before your workout.

Do not strain your shoulders by lifting beyond your capability; use a weight you can control throughout the movement.

The Deltoid muscle is made of three distinct sets of fibres. The Anterior Deltoid (front) The Lateral Deltoid (middle) and the Posterior Deltoid (rear)

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

SHOULDERS

BENT OVER FLY (Trapezius, Rhomboids, Posterior Deltoid)

1. Stand straight and then hinge forward slightly at your hips and stick your buttocks back a little. 2. Hold a dumbbell in each hand, palm facing each other and arms almost straight and in line with your legs. Switch your core on. 3. Keeping your wrists straight, squeeze your shoulder blades down and together as you raise both your arms upward and outward until they are parallel to the ground. 4. Pause for a second at the top of the motion before lowering the dumbbells slowly back to the starting position. 5. To increase the intensity of this exercise, hinge forward to a greater degree, the maximum being when your torso is parallel to the ground.

Maintain a flat back throughout. Exhale as you raise your arms. Keep your wrists straight.

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SHOULDERS

BENT OVER DELTOID PRESS (Trapezius, Posterior & Lateral Deltoids)

1. Stand straight with your feet planted shoulder width apart. Hinge forward from your hips and stick your buttocks back a little. 2. Hold a dumbbell in each hand, palm facing each other, arms bent 90 degrees at the elbow and upper arms in line with your shoulders. Switch your core on. 3. Exhale as you press both dumbbells up and out, following the line of your body until your arms are almost straight. Maintain a flat back and keep your focus on the floor throughout. 4. Pause for a second at the top of the motion before lowering the dumbbells slowly back down.

BE AWARE – To avoid injury, begin this exercise without weights. Only when you have mastered safe & correct form should you progress to light dumbbells. STOP IMMEDIATELY IF YOU EXPERIENCE PAIN 50

THE ESSENTIAL DUMBBELL & BARBELL GUIDE

SHOULDERS

UPRIGHT ROW (Upper Trapezius, Deltoid, Brachialis)

1. Stand feet hip width apart.. Switch your core on, keep a straight back, focus in front. 2. Hold a dumbbell in each hand with an overhand grip. The dumbbells should be resting on the top of your thighs. Keep a slight bend at your elbows. 3. Exhale as you start to lift the dumbbells, driving the controlled lift with your elbows which should always remain higher than your forearms. Keep the dumbbells near to your body and parallel to the floor as you lift, raising them until your upper arms are level with your shoulders. 4. Pause for a second at the top of the motion before lowering the dumbbells back down to your thighs.

To avoid shoulder injuries, be careful of how much weight you use in this exercise & do not lift the dumbbells too high. Take care to avoid swinging or jerking the dumbbells. STOP IMMEDIATELY IF YOU EXPERIENCE PAIN 51

THE ESSENTIAL DUMBBELL & BARBELL GUIDE

SHOULDERS

SHOULDER SHRUG (Upper Trapezius, Levator Scapulae)

1. Stand feet hip width apart. Switch your core on; keep a straight back, focus in front. 2. Hold a dumbbell in each hand down by your sides with an overhand grip, palms facing into your body. 3. Exhale as you shrug your shoulders, raising them vertically up towards your ears while your arms remain straight. 4. Pause for a second at the top of the motion before lowering your shoulders to return the dumbbells back to the starting position. 5. Take care not to use your biceps to lift the dumbbells, your shoulders should be doing all the work. 6. To intensify this exercise hinge forward slightly at your hips before starting the movement. Keep your neck and back in neutral alignment at all times.

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

SHOULDERS

SHOULDER PRESS (Trapezius, Deltoids, Triceps)

1. Sit upright on a bench that has back support. Plant your feet flat shoulder width apart. Switch your core on, focus in front. 2. Grasp two dumbbells in an overhand grip and raise them to a starting position level with your ears. Your elbows should be bent at 90 degrees. Palms facing forward. 3. Exhale as you raise both dumbbells smoothly overhead until your arms are straight, but not locked out. 4. Pause for a second at the top of the motion before returning the dumbbells down to head height.

Remember to EXHALE during the EFFORT/ EXERTION phase and INHALE during the RESET phase Never hold your breath during an exercise.

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THE ESSENTIAL DUMBBELL & BARBELL GUIDE

SHOULDERS

STANDING LATERAL RAISE (Upper Trapezius, Deltoids)

1. Stand feet hip width apart.. Switch your core on; keep a straight back, focus in front. 2. Hold a dumbbell in each hand down by your sides with an overhand grip, palms facing into your body. 3. Exhale as you raise both dumbbells away from your body, maintaining straight arms as they come up and out, stopping when you reach the level of your shoulders. Move with slow, steady control. 4. Pause for a second at the top of the motion before lowering the dumbbells back down to your thighs.

To avoid shoulder injuries, be careful of how much weight you use in this exercise. Take care to avoid swinging or jerking the dumbbells. STOP IMMEDIATELY IF YOU EXPERIENCE PAIN 54

THE ESSENTIAL DUMBBELL & BARBELL GUIDE

SHOULDERS

ALTERNATE FRONT RAISE (Anterior Deltoid, Coracobrachialis)

1. Stand feet hip width apart. Switch your core on; keep a straight back, focus in front. 2. Hold a dumbbell in each hand down by your sides, palms facing in. 3. Raise one arm straight out in front of you, until it reaches the level of your shoulder. Rotate your arm as you lift so your palm is facing downward when you reach the highest point. Move with slow, steady control. 4. Pause for a second at the top of the motion before lowering the dumbbell slowly back down to your thigh. 5. Alternate arms during your set. 6. To increase the intensity of this exercise, raise both arms together. Maintain a strong core and straight back.

Take care to avoid swinging or jerking the dumbbells.

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SHOULDERS

SEATED FRONT RAISE (Anterior Deltoid, Coracobrachialis)

1. Sit on an incline bench, tilted back to about 30 degrees. 2. Hold a dumbbell in each hand down by your sides with an overhand grip, palms facing into your body. 3. Exhale as you raise both arms in front of you, turning the dumbbells inward, so your palms end up facing towards the floor. Raise the dumbbells until they are level with your upperchest. Move with slow, steady control. 4. Pause for a second at the top of the motion before lowering the dumbbells down along the same path. Take care to avoid swinging or jerking the dumbbells.

Always complete the return phase in a slow controlled manner. The eccentric (lowering/ return) phase is as important as the concentric (lifting/take-off) phase.

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SHOULDERS

SIDEWAYS ONE ARM FLY (Trapezius, Rhomboids, Posterior Deltoid)

1. On a flat bench, lie on your side so your legs and torso are on the bench and your head is over the end. 2. Keep your neck in neutral alignment with your spine. Switch your core on, focus in front. 3. Brace your lower arm against the floor and grip a light dumbbell in your other hand, holding it down near the floor with a slight bend in your elbow, palm facing in. 4. From this starting position, raise your upper arm up until just above your shoulder level. Maintain a straight wrist and move with slow steady control. 5. Pause for a second at the top of the motion before lowering the dumbbell back to the starting position. 6. Balance your set by alternating between arms after each set of reps.

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SHOULDERS

SHOULDER ROTATION (Posterior Deltoid, Teres Minor, Infraspinatus)

1. Sit on a bench with your feet planted hip width apart. Switch your core on; keep a straight back, focus in front. 2. Holding a light dumbbell in one hand, position your elbow at a right angle so your forearm runs parallel to the floor. 3. Turn your arm upward keeping your elbow fixed at the same point. Stop when your forearm is now vertical. Keep your torso still throughout. 4. Pause for a second at the top of the motion before lowering the dumbbell back to the starting position. 5. Balance your set by alternating between arms after each set of reps.

All exercises should be performed in a slow controlled manner, focus on correct form and concentrate on the muscles you are targeting. NEVER SACRIFICE FORM TO LIFT MORE WEIGHT, OR DO MORE REPS 58

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SHOULDERS

SUPINE SHOULDER PUNCH (Pectoralis Minor, Serratus Anterior)

1. Lie down on the floor flat on your back with your legs extended. Switch your core on; focus on the ceiling. 2. Hold a light dumbbell in each hand and extend your arms vertically with your palms facing each other. Keep your shoulder blades touching the floor; this is your starting position. 3. Push up your shoulder blades so they are raised up off the ground, 4. Pause for a second at the top of the motion before slowly lowering your shoulders back down to the floor.

It can help to think of a slow punch upward with both arms.

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ROTATOR CUFF

ROTATOR CUFF The Rotator Cuff – comprised of SUPRASPINATUS, INFRASPINATUS, SUBSCAPULARIS and TERES MINOR The rotator cuff is a group of four muscles positioned around the shoulder joint, they work together to help stabilize the shoulder and aid joint movement.

Rotator cuff injury or inflammation is a common cause of shoulder pain. Exercises can help strengthen your rotator cuff muscles, but you should always discuss the suitability of the exercises with your doctor. Never perform exercises if they cause or increase pain. Rotator Cuff exercises are targeting a specific set of muscles. Always use a light weight to begin with; or even no weight; never over strain. STOP IMMEDIATELY IF YOU EXPERIENCE PAIN

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ROTATOR CUFF

INTERNAL ROTATION ON SIDE (Teres Minor, Infraspinatus)

1. Lie down on the side of your body, use your lower arm to support your head and keep your neck in neutral alignment. (A towel or pillow can also help support your head) 2. Roll up a small towel and place in under your upper arm at the point where your elbow is above your waist. The pressure you place on the towel with your arm throughout the exercise helps to better target your rotator cuff. 3. Holding a dumbbell in your upper hand, bend your elbow at 90 degrees and begin with your forearm down close to your body. 4. Switch your core on and maintain pressure on the towel with your upper arm. Raise the dumbbell up, until your forearm is parallel to the ground. Keep a straight wrist and your elbow fixed against your body. 5. Pause for a second at the top of the motion before lowering the dumbbell slowly back down. 6. Balance your set by alternating between arms after each set of reps.

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ROTATOR CUFF

BRACED INTERNAL ROTATION (Infraspinatus, Teres Minor)

1. Lie down on the side of your body, use a towel or pillow to support your head and keep your neck in neutral alignment. 2. Hold a light dumbbell in your upper hand, use your other hand to grip and firmly brace the upper arm. Grasp at a point just above the elbow joint. 3. As a starting position your forearm should be tilted down so the dumbbell is held down below your cheek. 4. Core switched on, exhale as you raise the dumbbell up until your forearm is parallel to the ground. Keep a straight wrist and stationary elbow. 5. Pause for a second at the top of the motion before lowering the dumbbell slowly back down. 6. Balance your set by alternating between arms after each set of reps.

Always use a light weight or no weight to begin with; never over strain. STOP IMMEDIATELY IF YOU EXPERIENCE PAIN

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ROTATOR CUFF

INCLINED EXTERNAL ROTATION (Posterior Deltoid, Infraspinatus, Teres Minor)

1. Position an incline bench to around 30 degrees from vertical and straddle the bench so you are facing the back rest. 2. Lie forward so your chest is in contact with the bench; keep your neck and back in neutral alignment. Switch your core on. 3. Without weights, hold your upper arms up at shoulder level parallel to the ground. Bend your elbows to 90 degrees. Clench your hands as though you were holding weights and start with them in the lowest position, palms facing in towards your body. 4. Keeping your upper arms and elbows fixed, lift up your hands, maintaining the 90 degree angle, until they are level with your ears. 5. Pause for a second at the top of the motion before lowering the dumbbells slowly back down. 6. Do not progress to holding light weights until your form is perfect. 63

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ROTATOR CUFF

FACE DOWN EXTERNAL ROTATION (Posterior Deltoid, Infraspinatus, Teres Minor)

1. Lie prone on a flatwork out bench, with your body and legs on the bench

and your head positioned over the end. Keep your head and neck held in neutral alignment throughout, focus down on the floor. Switch your core on. 2. Holding a dumbbell in each hand, lift your upper arms level with your back and bend your elbows at right angles so your hands are at the point closest to the floor (Think about a wide push up position) 3. Keeping your upper arms and elbows fixed, lift up the dumbbells, maintaining the right angle, until they reach the level of your ears. 4. Pause for a second at the top of the motion before lowering the dumbbells slowly back down.

BE AWARE – To avoid injury, begin this exercise without weights. Only when you have mastered safe & correct form should you progress to light dumbbells. STOP IMMEDIATELY IF YOU EXPERIENCE PAIN 64

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ARMS Flexors - BICEPS BRACHII, BRACHIALIS, BRACHIORADIALIS Extensors– TRICEPS BRACHII

Biceps Brachii is a two-headed muscle. Triceps Brachii is a three-headed muscle. Be careful not to overstrain or damage your wrist, elbow or shoulder joints. Always use correct form and progress gradually, initially using light weights, or simply using the weight of the bar. FOREARMS - Wrist and Finger Flexors & Extensors

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ARMS

BICEP CURL (Biceps, Brachialis, Brachioradialis)

1. Stand feet hip width apart. Switch your core on; keep a straight back, focus in front. 2. Hold a dumbbell in each hand with an underhand grip, palms forward. With straight arms, hold the dumbbells at the top of your thighs. 3. While holding your upper arms and elbows stationary and tight to your body, exhale and curl both dumbbells up to shoulder level. Move with slow, steady control. 4. Pause for a second at the top of the motion before lowering the dumbbells slowly back down to your thighs.

DO NOT USE MOMENTUM Each phase of an exercise should be controlled, never swing or jerk your body. If your form is suffering, stop or move to a lower weight

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ARMS

CONCENTRATION CURL (Biceps, Brachialis, Brachioradialis)

1. Sit down on a bench with your feet planted on the floor wider than hip-width. 2. Switch your core on, focus downward, hinge over from your waist. 3. In one hand grasp a dumbbell with an underhand grip. Maintain a straight arm with the dumbbell hanging between your legs. Place your corresponding elbow onto your thigh, a little above the knee and keep it in this position throughout the exercise. 4. While keeping your upper arm and elbow stationary, curl the dumbbell up to chest height. Move with slow, steady control. 5. Pause for a second at the top of the motion before lowering the dumbbell slowly back down. 6. Balance your set by alternating between arms after each set of reps.

Remember to EXHALE during the EFFORT/ EXERTION phase and INHALE during the RESET phase Never hold your breath during exercise.

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ARMS

INCLINE PREACHER CURL (Biceps, Brachialis, Brachioradialis)

1. Position your incline bench to about 30 degrees. Stand behind the backrest. 2. Hold a dumbbell in one hand in an underhand grip, palm outward. Place this arm down the length of the backrest, so the top of the bench is positioned in your underarm. 3. Keeping your upper arm and elbow stationary and pressed against the bench, curl the dumbbell up toward your shoulder. Move with slow, steady control. 4. Pause for a second at the top of the motion before lowering the dumbbell slowly back down. 5. Balance your set by alternating between arms after each set of reps.

Always complete the return phase in a slow controlled manner. The eccentric (lowering/return) phase is as important as the concentric (lifting/take-off) phase.

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ARMS

SEATED INCLINE CURL (Biceps, Brachialis, Brachioradialis)

1. Sit down on a bench inclined to around 30 degrees. Lean backward so your back and head touch the bench. (If it is too uncomfortable to have your head on the bench, raise it forward a little.) 2. Plant your feet firmly on the ground hip-width apart. Switch your core on, focus in front. 3. Hold a dumbbell in each hand with an underhand grip, palms outward and let your arms hang straight down below the level of the bench. 4. While holding your upper arms stationary and tight to your body, exhale and curl both dumbbells up to chest level. Move with slow, steady control. 5. Pause for a second at the top of the motion before lowering the dumbbells slowly back down. Each phase of an exercise should be controlled, never swing or jerk your body.

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ARMS

CROSSOVER HAMMER CURLS (Biceps, Brachialis, Brachioradialis)

1. Stand with your feet hip-width apart, switch your core on. 2. Grasp a dumbbell in each hand using an overhand grip. Hold your hands down by your side with your palms facing inward. 3. Exhale as you curl the dumbbell in one hand up towards your opposite shoulder. Try to keep your upper arm and elbow stationary. Move with slow steady control. 4. Pause for a second at the top of the motion. 5. Return the dumbbell slowly back down with steady control. 6. Curl the dumbbell in your other hand up towards your opposite shoulder. 7. Continue alternating arms.

Do not swing or jerk your arms or swing your body back and forth.

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ARMS

SEATED ALTERNATE HAMMER CURLS (Biceps, Brachialis, Brachioradialis)

1. Sit down on a bench with back support, plant your feet firmly on the ground hip-width apart, focus in front, core switched on. 2. Hold a dumbbell in each hand down by your sides, palms facing in toward your thighs. 3. While holding your upper arm and elbow stationary and close to your body, exhale and curl the dumbbell slowly upward while contracting your biceps. Do not use momentum or swing your arm. 4. Continue your controlled raising of the dumbbell, until it is above shoulder level. 5. Pause for a second at the top of the motion before lowering the dumbbell slowly back down. Continue alternating arms.

To increase the intensity of this exercise, raise both dumbbells together. Keep a strong core and straight back.

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ARMS

TRICEPS KICKBACK (Triceps)

1. Standing side-on at the rear of a bench, place your closest knee up on bench and your supporting palm flat towards the front of the bench. 2. Position the foot that is on the floor slightly back. 3. Hold a dumbbell in your free hand, palm facing inward. Switch your core on, focus down. 4. Keep your back flat and your upper arm tight to your body and level with your back. Bend your elbow at a 90 degree angle. 5. Keeping your elbow and upper arm tight to your body, straighten out your arm behind you. Lift the dumbbell up to the point where your arm is parallel to the floor. 6. Pause for a second at the top of the motion before lowering the dumbbell slowly back down. 7. Balance your set by alternating between arms after each set of reps.

Do not lift the dumbbell higher than your comfortable range of motion.

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ARMS

SEATED TRICEP PRESS (Triceps)

1. Sit down on the narrow end of a flat bench with your feet planted on the floor hip-width apart. Focus in front, keep your back straight and switch your core on. 2. Hold a single dumbbell in both hands. (Enclosing one end in your hands as shown in the diagram) Straighten your arms to hold the dumbbell over your head. 3. Slowly lower the dumbbell behind your head until you can feel your forearms touching your biceps. Try to keep your chest up and your shoulders down. 4. Pause for a second, then exhale and follow the same controlled path to bring the dumbbell back up and straighten your arms.

Move with steady control. Exhale as you raise your arms. Keep your upper arms stationary.

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LYING TRICEP EXTENSION (Triceps)

SPOTTER

RECOMMENDED

1. On a bench, lie flat on your back, so your head is supported. Bend your knees and either plant your feet on the floor, or place them on the end of bench, slightly apart. 2. Switch your core on, and with a dumbbell held in each hand (Palms toward each other), extend your arms upward until they are almost straight and the dumbbells are held level above your mid-chest. 3. Keep your upper arms vertical and your elbows in, while you lower the dumbbells down on each side of your head until you get a 90 degree angle at your elbows. 4. Pause for a second, before exhaling and raising the dumbbells slowly back to the starting position.

All exercises should be performed in a slow controlled manner, focus on correct form and concentrate on the muscles you are targeting.

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ARMS

PALM-UP WRIST CURL (Wrist & Finger Flexors) 1. Kneel on the floor next to a bench. Switch your core on. 2. Hold a dumbbell in one hand and place your elbow and forearm onto the bench, so your wrist extends just over the edge, palm facing the ceiling. 3. Let your wrist relax and fall back. 4. Keeping the rest of your arm stationary, exhale while you flex and curl your wrist up. 5. Lower the dumbbell back down in a slow controlled manner. 6. Balance your set by alternating between arms after each set of reps.

PALM-DOWN WRIST CURL (Wrist & Finger Extensors) 1. Kneel on the floor next to a bench. Switch your core on. 2. Hold a dumbbell in one hand and place your elbow and forearm onto the bench, so your wrist extends just over the edge, palm facing the floor. 3. Let your wrist relax and fall back. 4. Keeping the rest of your arm stationary, exhale while you extend and curl your wrist up. 5. Lower the dumbbell back down in a slow controlled manner. 6. Balance your set by alternating between arms after each set of reps.

These exercises can also be done both arms together. A variation is to sit down and rest your arm on your leg, wrist extended over your knee. 75

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WORKOUTS

DUMBBELL WORKOUTS There are infinite Dumbbell workouts that you can follow and it is always good to find one that suits your individual goals, your current levels of strength & knowledge and your preferred style of training.

Practise each exercise individually to perfect your form, before trying to do a complete workout.

When constructing a workout you should think about the sport or activity that you are training for, and try to mimic the movements of that sport. This form of functional training will produce more effective results. To create a balanced workout, select exercises that focus on all areas of the body - The Legs, The Chest, The Back and The Core.

Do not build a long or complex routine when beginning your dumbbell training, even a small selection of exercises, performed correctly, will give you an effective full body workout. • Read all the ‘safe training strategies’ and how to construct an ‘effective fitness program’. • Warm up and cool down with stretches and/or light cardio. • Construct the number of repetitions and sets to suit your goals: For strength (power), 2-6 repetitions, rest between sets up to 2 minutes. For hypertrophy (size) 8-12 repetitions, rest between sets up to 2 minutes. For endurance, 20-40 repetitions, rest between sets, 30 seconds. • Complete 3 sets of each exercise, aiming to fatigue your muscles in the last few reps of the 2nd and 3rd set. If you are easily completing all three sets (With good form) then move up to a higher weight. If you are struggling to complete a set, drop down a weight level. • Do not continue if your muscles fatigue or you feel your form suffering.

NEVER CONTINUE TRAINING IF YOU FEEL ANY PAIN 76

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WORKOUTS

SUGGESTED WORKOUT 1

PILE SQUAT (Pg 25)

STATIC LUNGE (Pg 29)

STANDING CALF RAISE (Pg 32)

BENCH PRESS (Pg 41)

BENT OVER ROW (Pg 46)

STANDING LATERAL RAISE (Pg 54)

BICEP CURL (Pg 66)

TRICEP KICKBACK (Pg 72)

BRIDGE (Pg 35)

DOUBLE ARM CRUNCH (Pg 37)

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WORKOUTS

SUGGESTED WORKOUT 2

WALL SQUAT (Pg 26)

DUMBBELL THRUSTER (Pg 27)

WALKING CALF RAISE (Pg 31)

BENCH FLY (Pg 42)

DEADLIFT (Pg 45)

SHOULDER PRESS (Pg 53)

CROSSOVER HAMMER CURLS (Pg 70)

SEATED TRICEP PRESS (Pg 73)

LEG KICKBACK (Pg 38)

REVERSE LEG LIFT (Pg 39)

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BARBELLS

BENEFITS OF USING BARBELLS • Barbells are affordable and easily available. • Barbell exercises are easy to learn and remember. • Barbells can be used is the strengthening of all your muscle groups. • Barbell exercise helps build strong stabilizer muscles by incorporating your core muscles. • The benefits of barbell exercise translate into real world movements. • Barbells are very versatile and can be incorporated into training for: strength, power, endurance, coordination and speed.

BARBELL SAFETY TECHNIQUES LIFTING: To raise a barbell into position in order to begin an exercise requires the same attention to form and safety as during the exercise itself. • One method is to place the bar upon a squat rack, load up the weight you will be using and then with slightly bent knees and a straight back, lift off the bar to the starting position. • An alternative is to pick up the loaded barbell from ground level. With a straight back and bent knees, grasp the bar and then push though your heels while thrusting your hips forward and sticking your chest up and out. SPOTTERS: A spotter is someone who is present to assist if you lose your balance or become too fatigued to safely finish an exercise on your own. They should be aware of their own safety when helping you and position themselves where they will not hinder your movements, but where they can quickly SPOTTER move to assist you if necessary. If you do not have RECOMMENDED a spotter available and you are doing overhead lifts or attempting high weight reps, make sure you use a squat rack.

OVERHEAD CAUTION Before attempting any overhead exercises, individuals with lower back or blood pressure problems should ask the advice of their doctor. 79

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BARBELLS

EQUIPMENT OPTIONS CHOOSE YOUR STYLE OF BARBELL: • STANDARD BARBELL + WEIGHT PLATES When choosing your barbells you can purchase adjustable bars or fixed lengths from 4-7 feet, all of which correspond to weight plates with a 1 inch diameter insertion hole. Plates typically range in weight from 1.25 lb to 35 lbs. • OLYMPIC BARBELL + WEIGHT PLATES Olympic bars hold plates with a 2 inch diameter insertion hole and can carry heavy loads. They are used in competitive events and for lifts such as squats or bench press, where heavy loads are desired. Plates typically range in weight from 2.5 lb to 40 lbs. • EZ CURL & SUPER EZ CURL BAR These differ from a standard barbell in their shape. The bar has a series of bends along its body which, when gripped, gives the user a different hand position and therefore targets different angles of the functioning muscles during the exercise. EZ Curl barbells can help to reduce strain when performing a number of different exercises. • TRICEP BAR Designed for targeting the Tricep muscle from different angles, this bar allows you to grip with your knuckles facing outward in a neutral grip. You can purchase this design in both standard and Olympic variations. The bar can be used for other muscles as well as the triceps.

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BARBELLS

EQUIPMENT OPTIONS • WEIGHT PLATE RACK A rack to safely and conveniently store your weight plates when they are not on the barbell. Available in different sizes and styles. • WEIGHT COLLAR Your weight plates must not be able to shift or fall off during exercise. Every time you use barbells, it is essential that you use collars to keep the weight plates securely fixed in place. The most convenient variety of collar is the spring-collar, but you can also find screw-in versions. • SQUAT RACK A squat rack has adjustable bars that you can set order to ‘catch’ a bar that you are struggling with during a lift. It means you can do high weigh reps of squats without the need of a spotter. • BENCH WITH SQUAT RACK A bench set up with a rack to hold your barbell for use during lifts. The rack should have adjustable levels for different arm lengths and body sizes.

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BARBELLS

EQUIPMENT OPTIONS • A FID BENCH ( FLAT / INCLINE/ DECLINE ) A well designed bench gives you the ability to perform a great range of exercises. When using the bench in a flat position you are able to plant your feet on the floor and have room to bring your elbows/ arms/weights below the level of your body. Slight changes in the angles of incline and decline mean you can target specific muscles, while maintaining good form on a stable structure. Choose a strong steel bench with a well padded top and easy, secure adjustable points. • BAR PAD When resting a bar on various parts your body, it can be a little uncomfortable. Adding a pad to the centre of the bar can give some added comfort. There may be stability problems caused by the added distance from the body caused by the pad. • STEP An exercise step can be used as a platform for your feet when you are doing lying lifts, or as a raised level for exercises like step-ups and calf raises. It is a great way to add variation to your workout. Choose a solid steady step that can be added to or adjusted to vary the height. • A TOWEL & WATER BOTTLE A towel is ideal for placing down over your bench for additional hygiene. A towel is also required to wipe off sweat to keep your grip secure on the equipment. Keep a bottle of water close at all times so you can re-hydrate in your rest periods.

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BARBELLS

EQUIPMENT OPTIONS • GLOVES Your skin is given protection from the handles and the friction of lifting. Your joints gain protection by the dispersion of weight for less stress on delicate ligaments. • BARBELL STRAPS These are short narrow strips of strong material, for added support when lifting heavy barbells, straps can be wrapped around your wrist and then around the barbell. Your fingers will have less strain upon them during the lifts. It is best to only use the straps when you really need them in order to prevent weakening of forearm muscles. • PREACHER BENCH This bench is designed for working the biceps. It has an angled pad that you rest your upper arms on. The pad prevents you from swinging the weight so you can isolate the bicep muscles. These can be bought as an attachment for weight benches. • AN EXERCISE MAT A mat creates a comfortable, clean layer between your body and the floor, for use during stretches and exercises. An alternative is to use EVA Foam Mats which can be linked together to fit any area.

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BARBELLS

BARBELL GRIPS Throughout this book you will see the use of different barbell grips. You should be familiar with, and able to use all these grips for your own safety and get achieve maximum results from your workouts. OVERHAND GRIP/ PRONATED - In this most common grip, your knuckles go over the top of the bar, your thumbs go underneath the bar and your palms are facing downward. UNDERHAND GRIP / SUPINATED - This grip has your palms facing upward, you knuckles positioned under the bar and your thumbs over the top. HOOK GRIP - Similar to the overhand grip, but your thumb is placed under the index and middle fingers of each hand. Grip the bar with your thumb first and then use the remaining fingers to grip both the thumb and the barbell. ALTERNATED GRIP - This is a less commonly used grip where one hand is positioned in the overhand grip, the other in an underhand grip. NEUTRAL GRIP / SEMI-SUPINATED - A grip to use on a Tricep Bar. The hands are placed with the palms facing each other and the thumbs upward. GRIP WIDTH Depending on the amount of weight you are lifting and the muscle groups you are targeting; your width of grip on the barbell may vary. Most commonly you will grasp the bar so that your hands are placed at a distance around shoulder width apart.

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BARBELLS

SWITCHING YOUR CORE ON TORSO & BACK STABILIZATION In all strength training, you must make sure that your body is in the correct alignment during exercise; this helps to prevent injury and stress to your joints and muscles and puts your body in the strongest position for weight bearing and performance. Both the inner and outer core muscles help support and protect your spine. Your spine facilitates the movement and functioning of all actions, and correct technique and stabilization is essential. Practise with and without weights. Remind yourself to forcefully contract and stabilize your core muscles during exercises. Incorrect form during exercise can make the back particularly vulnerable, ensure your core muscles are switched on and your back is correctly set. • Stand tall , chest up • Feet planted around shoulder width apart • Brace your abdominal muscles (Imagine a corset being pulled tight) • Tighten and lift your glutes (buttocks) • Tighten and squeeze your pelvic floor (Imagine stopping yourself peeing) • Retract and depress your scapula (shoulder blades) • Keep your head and neck in neutral alignment • Exhale gently through pursed lips

SETTING YOUR SHOULDER You should be particularly careful to keep your shoulder ‘set’ in its socket during overhead movements. Lifts should be fluid and controlled, if you are jerking the weights or straining the wrong muscles, drop to a lower weight, assess your form, have a rest. • Keep your shoulders pulled back and down to keep your arms stable and aligned correctly in your shoulder socket. • Keep your chest up. • Activate your lats (latissimus dorsi) as a controlling/breaking mechanism to prevent your shoulder from moving out of the socket during the momentum of a lift.

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BARBELLS

FINDING THE HINGE To ensure proper form during certain barbell exercises it is necessary to learn where the hinge point is on your body. Do not hinge from your waistline, but from your hips. By doing this, you will gain maximum power from your hips, legs and glutes and will help avoid injury and stress to your back and spine.

1. Stand straight; Lift one leg up to find the hip crease where your leg joins your body. This is the hinge. 2. Place both hands on each side of this hinge point and plant your feet firmly hip width apart. 3. Focus ahead of you and keep your weight in your heels as you bend your knees. As you sink lower, your buttocks should push back as though you were sitting down. Keep your shoulders pulled back and down. 4. Ensure your knees do not go forward over your toes. Maintain a flat back. 5. Stand up by using your glutes and legs, it should feel like you are trying to push your feet through the floor. You should also push your hips forward strongly as you stand up. This powerful hip thrust is very important when working with barbells. A helpful practise method is to lower yourself back until you are almost touching the seat of the chair. 86

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LEGS

LEGS It is essential to have a strong base to build on for a healthy body: this means developing strong legs. Work with moderate weights when completing leg exercises, your own body weight will provide most of the resistance required To create a proportioned body and well developed legs, be sure to exercise the front (Quadriceps) and back (Hamstring) muscles of the thigh, as well as the Calves. Stretch well before exercising your legs and warm up through light exercise or cardio to ensure you achieve your best results during your workout and avoid injury. Quadriceps: The Four-headed muscle made up of: Rectus Femoris, Vastus Lateralis, Vastus Medialis and Vastus Intermedius. Hamstrings: Biceps Femoris, Semitendinosus and Semimembranosus

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LEGS

DEADLIFT (Gluteus Maximus, Quadriceps, Hamstrings, Erector Spinae)

CAUTION This exercise is not recommended for anyone with lower back problems. 1. With a bar on the ground in front of you, plant your feet shoulder-width apart. Switch your core on. 2. Hinge forward from your hips, bend your knees and with straight arms grip the barbell about shoulder-width apart with an overhand grip. Your back should be flat and your head and neck in neutral alignment. 3. With a strong back and core, lift the barbell straight up off the floor. Push down through your feet to straighten your legs, squeeze your glutes and push your hips smoothly forward. DO NOT PULL WITH YOUR BACK. 4. Keeping your arms straight and the bar near (or even touching) your body, bring the weight up to your upper thighs. 5. Pause for a few seconds in this upright position with your focus in front, your chest up and your shoulders back. 6. Stay controlled, hinge forward from your hips, bend your knees and return the bar straight down to the floor.

To avoid injury, use little or no weight to begin with.

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LEGS

SUMO DEADLIFT (Gluteus Maximus, Quadriceps, Hamstrings, Adductors, Erector Spinae) 1. With a bar on the ground in front of you, plant your feet wider than shoulder-width apart. Switch your core on. 2. Keep your back flat and your head and neck in neutral alignment. Hinge forward from your hips; bend your knees as you squat down. 3. With straight arms grip the barbell about shoulder-width apart with an overhand grip. 4. With a strong back and core, lift the barbell straight up off the floor by pushing down through your feet to straighten your knees, as you squeeze your glutes and push your hips smoothly forward. DO NOT PULL WITH YOUR BACK. 5. Keeping your arms straight and the bar near (or even touching) your body, bring the weight up to your upper thighs. 6. Pause for a few seconds in this upright position with your focus in front, your chest up and your shoulders back. 7. Stay controlled, hinge from your hips, bend your knees and return the bar straight down to the floor.

To avoid injury, use little or no weight to begin with.

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LEGS

FRONT SQUAT (Quadriceps, Gluteus Maximus, Hamstrings)

To avoid injury, use little or no weight to begin with.

1. Stand feet shoulder-width apart, knees slightly bent. Switch your core on, maintain a straight back, focus in front. 2. With a strong back and slightly bent knees, grasp a barbell with an underhand grip a little wider than shoulder-width apart. Bring the bar up to rest upon your collar bone. 3. Hinge at your hips and drop straight down, sticking your buttocks out as though sitting down. Keep your chest up and do not let your knees move out in front of your toes. Drop back into your hips as far as you are able, ideally until your upper legs are parallel to the floor. 4. Pause for a second at the bottom of the squat, exhale and drive down through your heels and thrust your hips forward to return to standing. You can either choose to use a crossed grip with your thumbs on top of the bar in an open grip, (pictured) or you can use a parallel grip where you hold the bar with your palms down. With a parallel grip hold your elbows high so your upper arms are positioned parallel to the ground.

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LEGS

POWER SQUAT (Quadriceps, Gluteus Maximus, Adductors, Hamstrings)

1. On a squat rack set a bar to the height of your upper chest. Stand in front of the bar so it is sitting behind your head on your shoulder muscles. 2. Grip the bar with an overhand grip with each hand about 6 inches out from your shoulders. Switch your core on, focus in front. 3. Lift the bar off the rack by straightening your legs. Move backward to the centre of the rack. Make sure your feet are firmly planted shoulder-width apart with toes and knees angled out to about 45 degrees. 4. Hinge at your hips and drop down, sticking your buttocks out as though sitting down. Keep your chest up and descend with your knees pointing in the same direction as your toes. Drop back into your hips as far as you are able, ideally until your upper legs are parallel to the floor. Be careful to keep your back and neck in neutral alignment. 5. Pause for a second at the bottom of the squat, then exhale, drive down through your heels and thrust your hips forward to return to standing. 6. When your reps are concluded, step forward to return the bar to the rack.

CAUTION: Position the bar so it is on your upper back and shoulder muscles, NOT on your spinal bones at the base of your neck. 91

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LEGS

BACK SQUAT - HIGH BAR (Quadriceps, Gluteus Maximus, Hamstrings)

CAUTION:

Position the bar on your upper back and shoulder muscles, NOT on your spinal bones at the base of your neck.

1. On a squat rack set a bar to the height of your upper chest. Stand in front of the bar so it is sitting behind your head on your shoulder muscles. 2. Grip the bar with an overhand grip with each hand about 6 inches out from your shoulders. Switch your core on, focus in front. 3. Lift the bar off the rack by straightening your legs. Move back to the centre of the rack. Make sure your feet are firmly planted shoulder-width apart. 4. Hinge at your hips and drop straight down, sticking your buttocks out as though sitting down. Keep your chest up and do not let your knees move out in front of your toes. Drop back into your hips as far as you are able, ideally until your upper legs are parallel to the floor. Be careful to keep your back and neck in neutral alignment. 5. Pause for a second at the bottom of the squat, then exhale, drive down through your heels and thrust your hips forward to return to standing. 6. When your reps are concluded, step forward to return the bar to the rack. To avoid injury, use little or no weight to begin with.

A Low Bar Squat alternative, involves placing the bar a few inches lower down on your muscles, and your hand grip a few inches wider. 92

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LEGS

SPLIT SQUAT - SIDE (Quadriceps, Gluteus Maximus, Hamstrings, Adductors)

CAUTION: Position the bar on your upper back and shoulder muscles, NOT on your spinal bones at the base of your neck.

1. On a squat rack, set a bar to the height of your upper chest. Stand in front of the bar so it is sitting behind your head on your shoulder muscles. 2. Grip the bar with an overhand grip with each hand about 6 inches out from your shoulders. 3. Position your feet wide apart, your left foot in front and angled out to the side, core switched on, back straight, focus in front. 4. Squat to the left, your knee should point in the same direction as your foot. Ensure your front knee does not go past your toes and your torso stays upright. 5. Pause for a second at the bottom of the side squat, before exhaling as you drive down through your feet to return to standing and bringing your feet back together. 6. Balance your set by alternating between sides.

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LEGS

STATIC LUNGE (Quadriceps, Gluteus Maximus)

CAUTION: Position the bar so it is on your upper back and shoulder muscles, NOT on your spinal bones at the base of your neck. 1. On a squat rack, set a bar to the height of your upper chest. Stand in front of the bar so it is sitting behind your head on your shoulder muscles. 2. Grip the bar with an overhand grip with each hand about 6 inches out from your shoulders. 3. Position your feet so you are standing with one foot behind the other about 3 feet apart. Your front foot should be flat on the ground; your back foot can be up on its toes. 4. Switch your core on, focus in front and then with a straight back, lower your upper body straight down. 5. Do not allow your front knee to go further forward than your toes. Your back knee should be lowered until it is almost touching the ground. 6. Pause for a second at the bottom of the lunge and then exhale as you drive down through your heel to return with control to standing. 7. Balance your set by alternating between legs.

When performing a lunge, imagine you are like a carousel horse and can only move straight up and down. 94

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LEGS

DYNAMIC LUNGE (Quadriceps, Gluteus Maximus, Hamstrings)

CAUTION: Position the bar so it is on your upper back and shoulder muscles, NOT on your spinal bones at the base of your neck. 1. On a squat rack set a bar to the height of your upper chest. Stand in front of the bar so it is sitting behind your head on your shoulder muscles. 2. Grip the bar with an overhand grip with each hand about 6 inches out from your shoulders. 3. Switch your core on, focus in front and then step strongly forward. 4. Keeping a straight back, lower your upper body straight down. 5. Do not allow your front knee to go further forward than your toes. Your back knee should be lowered until it is almost touching the ground. 6. Pause for a second at the bottom of the lunge and then exhale as you drive down through your heel to return with control to standing, then push back to return your feet together. 7. Balance your set by alternating between legs.

Travelling Lunge: As an alternative, you can continue stepping forward with an alternate leg after each lunge.

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LEGS

STEP UP (Quadriceps, Gluteus Maximus, Hamstrings)

CAUTION: Position the bar on your upper back and shoulder muscles, NOT on your spinal bones at the base of your neck. 1. On a squat rack set a bar to the height of your upper chest. Stand in front of the bar so it is sitting behind your head on your shoulder muscles. 2. Grip the bar with an overhand grip, with each hand about 6 inches out from your shoulders. 3. Position yourself about a foot away from an exercise step, your feet hipwidth apart. Switch your core on, chest up, focus in front. 4. Step up with your left foot, planting your whole foot firmly on the step. 5. Push off with your right foot to bring both feet up onto the step. 6. Pause for a second and then step first your right foot, then your left, back onto the ground. Every step should be controlled, shift your weight smoothly to maintain good balance. 7. Balance your set by alternating between sides.

Using a training partner as a spotter increases your safety. Progress gradually and maintain correct form.

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LEGS

CALF RAISE – SEATED (Soleus)

To avoid injury, use little or no weight to begin with. 1. Sit down on the narrow end of a bench, with a raised level (i.e. weight plates or an exercise step) on the floor, positioned so you can rest the balls of your feet on the level, with your heels over the edge. 2. Hold a barbell with an overhand grip and rest it on your thigh, just behind the knee. 3. Sit straight, core switched on, focus in front. 4. Bring your knees upwards by pushing down through the ball of your foot and raising your heels as high as you are able. 5. Pause for a second at the highest point in the motion, before slowly lowering your heels back down.

Use a towel under the bar for padding if required.

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CORE

CORE A strong core is essential for all functional movements. Building a strong core will give you greater balance, better posture, improved form in all areas of exercise and activity, and will also help protect your body from injury. The main muscles of the core are in the area of the belly and the mid and lower back. Core muscles help protect and align the ribs, spine and pelvis.

The Transverse Abdominus runs under the internal obliques and acts as the body’s natural weight-lifting belt, helping stabilize the pelvis and spine.

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CORE

SIDE BENDS (Obliques, Rectus Abdominus)

CAUTION: Position the bar so it is on your upper back and shoulder muscles, NOT on your spinal bones at the base of your neck. This exercise is not recommended for anyone with Lower Back problems. 1. On a squat rack, set a bar to the height of your upper chest. Stand in front of the bar so it is sitting behind your head on your shoulder muscles. 2. Your feet should be shoulder width apart and your knees slightly bent. 3. Grip the bar with an overhand grip with each hand about 6 inches out from your shoulders. 4. Switch your core on, focus in front throughout. 5. Keep your lower body stationary and your back straight as you bend at the waist over to one side as far as possible. 6. Pause for a few seconds before exhaling and returning to standing. 7. Repeat the exercise, bending over to the other side.

To avoid injury, use little or no weight to begin with. This exercise can also be performed while sitting on a flat bench. 99

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CORE

ABDOMINAL ROLLOUT (Rectus Abdominus, Deltoids, Latissimus Dorsi)

CAUTION: This is an advanced exercise and is not recommended for anyone with Back problems. 1. Place a barbell on the floor in front of you, with a light weight on each side. 2. Stand with your feet hip-width apart, hinge at your hips and grasp the bar about shoulder-width apart with an overhand grip. 3. Keep your legs straight and your elbows locked out. 4. Switch your core on, focus on the floor. 5. Roll or slide the bar away from you, lowering and straightening your body until you are positioned in a raised push up position with strong vertical arms, straight legs and a flat back. Do not let your back sag or your buttocks drop. 6. Maintain contracted glutes and abdominals as you exhale, lift your hips and roll the barbell back towards your feet.

For a less advanced variation, position yourself on your knees instead of your toes. 100

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CORE

SIT-UP AND PRESS (Rectus Abdominus, Pectoralis Major, Deltoids, Triceps)

SPOTTER

RECOMMENDED

1. Lie down on your back on a flat or inclined bench with your head supported and your back flat. 2. Ensure your feet are flat on the floor, or your ankles are secured behind the ankle pads. 3. Grasp the barbell with an overhand grip shoulder-width apart and rest the bar lightly on your upper chest. 4. Switch your core on. 5. Raise yourself up by contracting your abdominals. Exhale as you perform a controlled sit-up while simultaneously pressing the barbell up to an overhead position. 6. Inhale as you lower yourself slowly back down to the bench while simultaneously returning the barbell to your chest.

To avoid injury, use little or no weight to begin with. Contract your abdominals and glutes throughout.

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CHEST

CHEST The chest is the area of the body between the neck and the abdomen. The key muscles that make up the chest area are PECTORALIS MAJOR and PECTORALIS MINOR. The chest area includes some of the largest muscle groups in the upper body. When you exercise your chest, your shoulders and arms are also involved, so a chest workout can also act as a warm up for these muscles. You can lift large weights using your chest muscles, but must always ensure you progress gradually and use perfect form to prevent injury to your chest and shoulders. Include some warm up sets in your workout and allow several days rest after a heavy chest workout to promote growth and repair.

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PULLOVER (Pectoralis Major, Latissimus Dorsi)

SPOTTER

RECOMMENDED

1. Lie down on your back on a bench with your head supported, your back flat and your feet planted hip-width apart on the floor or upon a stable platform. 2. Grasp a bar with an overhand grip about shoulder-width apart. 3. Switch your core on and remove the bar from the rack and hold it directly above your mid-chest with slightly bent arms. 4. Slowly lower the bar behind your head, maintaining straight arms and a flat back. 5. Pause for a few seconds before bringing the bar back up and over your head in a controlled manner. 6. To avoid injury, use little or weight to begin with.

Keep the back of your head, your upper back and shoulders, your lower back and your buttocks firmly planted on the bench.

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CHEST

BENCH PRESS (Pectoralis Major, Anterior Deltoid, Triceps)

SPOTTER

RECOMMENDED

CAUTION: Do not let the bar touch your chest. 1. Lie down on your back on a bench with your head supported, back flat and your feet planted hip-width apart on the floor or upon a stable platform. 2. Grasp the bar with an overhand grip a little wider than shoulder-width apart. 3. Switch your core on, remove the bar from the rack and hold it with straight arms directly above your mid-chest. Ensure your shoulders are back and your chest is up. 4. Slowly lower the bar down until your upper arms are parallel to the ground. Do not let the bar touch your chest. 5. Pause for a few seconds before exhaling and pushing the bar slowly upward until your arms are straight once more. • Bench press exercises using a flat bench, target the central fibres of the Pectoralis Major. Using a decline bench will put more emphasis on the lower fibres of Pectoralis Major. Using an incline bench will put more emphasis on the upper fibres of Pectoralis Major. Keep the back of your head, your upper back and shoulders, your lower back and your buttocks firmly planted on the bench.

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CHEST

INCLINE BENCH PRESS (Upper Pectorals, Triceps, Anterior Deltoids)

SPOTTER

RECOMMENDED

CAUTION: Do not let the bar touch your chest. 1. Adjust a bench to an angle of around 30 degrees incline. 2. Lie down on your back on a bench with your back flat and your feet planted hip-width apart on the floor. The bar should be positioned above your head. 3. Grasp the bar with an overhand grip a little wider than shoulder-width apart. 4. Switch your core on and remove the bar from the rack and hold it with straight arms directly above your mid-chest. Ensure your shoulders are back and your chest is up. 5. Slowly lower the bar down until your upper arms are almost parallel to the ground. Do not let the bar touch your chest. 6. Pause for a few seconds before exhaling and pushing the bar slowly upward until your arms are straight once more.

Keep the back of your head, your upper back and shoulders, your lower back and your buttocks firmly planted on the bench.

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CHEST

BENCH PRESS NARROW GRIP (Triceps, Pectoralis)

SPOTTER

RECOMMENDED

CAUTION: Do not let the bar touch your chest. 1. Lie down on your back on a bench with your head supported, your back flat and your feet planted hipwidth apart on the floor or upon a stable platform. 2. Grasp the bar with a narrow overhand grip, (You can use your spread thumbs to measuring the distance) 3. Switch your core on and remove the bar from the rack Hold it with straight arms directly above your mid-chest. Ensure your shoulders are back and your chest is up. 4. Slowly lower the bar down until your upper arms are parallel to the ground. Do not let the bar touch your chest. 5. Pause for a few seconds before exhaling and pushing the bar slowly upward until your arms are straight once more. 6. You can vary the angle of your elbows to target specific muscles. Keeping elbows tight to your sides will focus the weight on your Anterior Deltoids. Keeping your elbows out will focus the weight on your Triceps. Keep the back of your head, your upper back and shoulders, your lower back and your buttocks firmly planted on the bench.

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BACK

BACK The back is the area from the top of the buttocks to the back of the neck and shoulders. Muscles in the back are involved with movement of the neck and shoulders and the safe movement and protection of the spine. The upper back provides mainly structural support while the lower back has greater flexibility and movement.

Back pain through muscle strain is very common; always stretch and warm up, never over-strain. STOP IMMEDIATELY IF YOU EXPERIENCE PAIN. If you have suffered from back pain, always consult a medical professional before beginning a new fitness regime.

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BACK

T-BAR ROW (SINGLE HANDED) (Biceps, Latissimus Dorsi, Posterior Deltoid, Rhomboids, Trapezius)

1. Set up a bar with a weight on one end only, place the bar on the ground and straddle the bar. 2. Hinge forward at your hips about 45 degrees, slightly bend your knees and stick your buttocks backward as though you were going to sit down. Keep your head and neck in neutral alignment. 3. With straight arms, grasp the bar just below the weight, with one hand only. Put the elbow of your other arm onto your knee your support. 4. With a strong core and your shoulders back and down, pull the bar up towards your chest, squeezing together your shoulder blades as you lift and keeping your elbow close to your side. Maintain a flat back and bent knees. 5. Pause for a few seconds before lowering the bar slowly back down until your arm is straight once more. Do not return the bar to the ground between lifts. 6. Balance your body by alternating between arms after each set.

Position the empty end of the bar into a corner of the room to prevent movement.

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BACK

T-BAR ROW (DOUBLE HANDED) (Latissimus Dorsi, Posterior Deltoid, Rhomboids, Middle Trapezius)

1. Set up a bar with a weight on one end only, place the bar on the ground and straddle the bar. 2. Hinge forward at your hips about 45 degrees, slightly bend your knees and stick your buttocks backward as though you were going to sit down. Keep your head and neck in neutral alignment. 3. With straight arms grasp the bar just below the weight with both hands, one hand closely beside the other. 4. With a strong core and your shoulders back and down, pull the bar up towards your chest, squeezing together your shoulder blades as you lift and keeping your elbows close to your sides. Maintain a flat back and bent knees. 5. Pause for a few seconds before lowering the bar slowly back down until your arms are straight once more. Do not return the bar to the ground between lifts. 6. Alternate the position of your hands between sets. Position the empty end of the bar into a corner of the room to prevent movement.

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BACK

BENT OVER ROW (Latissimus Dorsi, Trapezius, Teres Major, Biceps, Rhomboids, Posterior Deltoid)

1. Plant your feet around shoulder-width apart, switch your core on. 2. Hinge forward at your hips, slightly bend your knees and stick your buttocks backward as though you were going to sit down. Keep your neck in neutral alignment. 3. With straight arms grasp the bar with an overhand grip around shoulder-width apart. 4. With a strong core and your shoulders back and down, pull the bar up to your lower chest, squeezing together your shoulder blades as you lift. Maintain a flat back and bent knees. 5. Pause for a few seconds before lowering the bar slowly back down until your arms are straight once more. Do not return the bar to the ground between lifts.

HINGING FROM YOUR HIPS Hinge from your hips not your waist. Keep your weight back in your heels as you bend your knees. Push your buttocks back as though you were sitting down. Keep your shoulders pulled back and down. Don’t allow your knees do not go forward over your toes. 110

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SHOULDERS

SHOULDERS The muscles and joints that create the shoulder, allow movement through a great range of motions. This mobility means the shoulder is also unstable, prone to many injuries and must always be treated with care. Use correct form during all exercises and warm up your muscles before your workout.

Do not strain your shoulders by lifting beyond your capability; use a weight you can control throughout the movement.

The Deltoid muscle is made of three distinct sets of fibres. The Anterior Deltoid (front) The Lateral Deltoid (middle) and the Posterior Deltoid (rear)

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SHOULDERS

SEATED SHOULDER PRESS (Triceps, Deltoids, Trapezius)

CAUTION This exercise is not recommended for anyone with Lower Back problems. Anyone with High Blood Pressure should not lift weights above their head. 1. Put the back rest up on your bench and place the seat centrally between your rack, so you will be able to lift the barbell up with minimal movement. 2. Sit down; switch your core on, focus in front. 3. Grasp the bar around shoulder-width apart in an overhand grip. 4. Un-rack and bring the bar down to around upper chest level. 5. With locked wrists and a strong back and core, exhale as you slowly press the bar up until your arms are extended overhead. Do not lock out your elbows. 6. Pause for a few seconds before bringing the bar back down to the start position in a slow controlled manner. 7. Vary your width of grip to target different angles of the functioning muscles. A narrow grip will focus the weight on your upper chest and anterior deltoid. A wide grip will focus the weight on your anterior and medial deltoids.

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SHOULDERS

MILITARY PRESS (Deltoids, Triceps, Trapezius)

SPOTTER

RECOMMENDED

CAUTION This exercise is not recommended for anyone with Lower Back problems. Anyone with High Blood Pressure should not lift weights above their head. 1. Stand with your feet around shoulder-width apart, switch your core on, focus in front. 2. With a straight back and slightly bent knees, grasp a barbell with an overhand grip a little wider than shoulder-width apart. Bring the bar up to rest upon your collar bone. This is the start position. 3. With locked wrists and a strong back and core, exhale as you slowly press the bar up until your arms are extended overhead. Do not lock out your elbows. 4. Pause for a few seconds before bringing the bar back down to the start position in a slow controlled manner. 5. Vary your width of grip to target different angles of the functioning muscles. A narrow grip will focus the weight on your upper chest and anterior deltoid. A wide grip will focus the weight on your anterior and medial deltoids.

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SHOULDERS

PUSH PRESS (Quadriceps, Hamstrings, Gluteus Maximus, Calves, Deltoids, Triceps, Upper Trapezius)

SPOTTER

RECOMMENDED

To avoid injury, use little or no weight on the bar to begin with.

CAUTION This exercise is not recommended for anyone with Lower Back problems. Anyone with High Blood Pressure should not lift weights above their head. 1. Stand with your feet around shoulder-width apart, switch your core on, focus in front. 2. With a straight back and slightly bent knees, grasp a barbell with an overhand grip a little wider than shoulder-width apart. Bring the bar up to rest upon your collar bone. This is the start position. 3. Hinge forward from your hips, slightly bend your knees and push down through your heels and push your hips forward pressing the bar overhead until you arms are halfway extended. 4. Pause when your legs are straight, and then complete the extension of your arms while pushing right up onto your toes. (Do not lock out your elbows) 5. Pause for a few seconds before bringing the bar back down to rest on your collarbone in a slow controlled manner. 114

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SHOULDERS

FRONT RAISE (Upper Pectorals, Anterior Deltoid)

CAUTION: This exercise is not recommended for anyone with Lower Back problems. 1. Stand with your feet around shoulder-width apart, switch your core on, focus in front. 2. With a straight back and slightly bent knees, grasp a barbell using an overhand grip a little wider than shoulder-width apart. 3. With straight arms, stand upright bringing the bar up to rest upon your thighs. This is the start position. 4. With locked wrists and a strong back and core, exhale as you slowly raise the bar with straight arms out and up until it reaches the level of your shoulders. 5. Pause for a few seconds before bringing the bar back down to the start position in a slow controlled manner. To avoid injury, use little or no weight on the bar to begin with.

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SHOULDERS

UPRIGHT ROW (Deltoids, Upper Trapezius)

CAUTION: This exercise is not recommended for anyone with Shoulder Pain problems. 1. Stand with your feet around shoulder-width apart, switch your core on, focus in front 2. With a straight back and slightly bent knees, grasp a barbell with an overhand grip a little wider than shoulder-width apart. 3. With straight arms, stand upright bringing the bar up to rest upon your thighs. This is the start position. 4. With locked wrists and a strong back and core, exhale as you slowly pull the barbell up to your central chest. (To avoid shoulder strain, do not lift the bar any higher) As you raise the bar, keep it close to your body and ensure your elbows are always up higher than your wrists. 5. Pause for a few seconds before bringing the bar back down to the start position in a slow controlled manner.

Vary your width of grip to target different angles of the functioning muscles. A narrow grip will focus the weight on your trapezius. A wide grip will focus the weight on your deltoids. 116

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SHOULDERS

BARBELL SHRUG (Upper Trapezius, Levator Scapula)

1. Stand with your feet around shoulder-width apart, switch your core on, focus in front. 2. With a straight back and slightly bent knees, grasp a barbell with an overhand grip a little wider than shoulder-width apart and return to standing. 3. With a strong back and core, keep your arms completely straight as you shrug your shoulders straight up towards your ears. Do not rotate your shoulders backward or use your arms to lift the bar. 4. Pause for a few seconds before bringing your shoulders back down to the start position in a slow controlled manner. 5. A variation is to raise the barbell behind you back, grip with your palms facing backward. Follow the same form as above, keeping your arms straight and raising your shoulders straight up as far as you can go.

You can use wrist wraps during this exercise for better grip. Stay hydrated throughout your workout.

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ARMS

ARMS Flexors - BICEPS BRACHII, BRACHIALIS, BRACHIORADIALIS Extensors– TRICEPS BRACHII

FOREARMS - Wrist and Finger Flexors & Extensors

Biceps Brachii is a two-headed muscle. Triceps Brachii is a three-headed muscle. Be careful not to overstrain or damage your wrist, elbow or shoulder joints. Always use correct form and progress gradually, initially using light weights, or simply using the weight of the bar.

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ARMS-BICEPS

BICEP CURL (Bicep Brachii, Brachioradialis, Brachialis) 1. Stand with your feet around shoulder-width apart, switch your core on, focus in front. 2. With a straight back and slightly bent knees, grasp a barbell with an underhand grip a little wider than shoulder-width apart. 3. With straight arms, stand upright bringing the bar up to rest upon your thighs. This is the start position. 4. With locked wrists and a strong back and core, exhale as you slowly bend your elbows to curl the bar up towards your chest. Keep your upper arms stuck to your body as you lift. 5. Pause for a few seconds before bringing the bar back down to the start position in a slow controlled manner. 6. Vary your width of grip to target different angles of the functioning muscles. A narrow grip will focus the weight on your outer bicep. A wide grip will focus the weight on your inner bicep.

Keep your upper arms close against your body. Exhale as you lift.

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ARMS-BICEPS

BICEP CURL USING EZ CURL (Bicep Brachii, Brachioradialis, Brachialis)

1. Stand with your feet shoulder-width apart, switch your core on, focus in front. 2. With a straight back and slightly bent knees, grasp an EZ Curl barbell with an underhand grip a little wider than shoulder-width apart. 3. With straight arms bring the bar up to rest upon your thighs. This is the start position. 4. With locked wrists and a strong back and core, exhale as you slowly bend your elbows to curl the bar up towards your chest. Keep your upper arms stuck to your body as you lift. 5. Pause for a few seconds before bringing the bar back down to the start position in a slow controlled manner. 6. Vary your width of grip to target different angles of the functioning muscles. A narrow grip will focus the weight on your outer bicep and brachialis. A wide grip will focus the weight on your inner bicep.

EZ CURL BAR: The bar has a series of bends along its body which, when gripped, create a different hand position and therefore target different angles of the functioning muscles during the exercise. 120

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ARMS-BICEPS

PREACHER CURL (USING EZ CURL) (Bicep Brachii, Brachioradialis, Brachialis) To avoid injury, use little or no weight to begin with. 1. Take a seat on a preacher bench and rest your upper arms on the angled pad. Switch your core on, focus in front. 2. Using an underhand grip, grasp the EZ Curl bar around shoulder-width apart. (Start with little or no weight to prevent strain on your elbows.) 3. With a strong straight back and no movement in your upper arms, exhale and curl up the bar towards your shoulders. 4. Pause for a few seconds before bringing the bar back down in a slow controlled manner until your arms are straight once more.

EZ CURL BAR: The bar has a series of bends along its body which, when gripped, create a different hand position and therefore target different angles of the functioning muscles during the exercise.

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ARMS-BICEPS

ISOLATION CURL (SEATED) (Bicep Brachii, Brachioradialis, Brachialis)

1. Take a seat on a flat bench and plant your feet on the ground about shoulder width apart. Focus in front, switch your core on. 2. With at flat back, lean forward and place your elbows just above your knees on your inner thighs. Keep your arms straight. 3. Grip a barbell with an overhand grip around shoulder-width apart. 4. With your elbows remaining fixed in position, curl up the bar until your forearms are vertical. 5. Pause for a few seconds before bringing the bar back down in a slow controlled manner until your arms are straight once more. 6. Vary your width of grip to target different angles of the functioning muscles. A narrow grip will focus the weight on your outer bicep. A wide grip will focus the weight on your inner bicep. If you use an EZ Curl bar you will increase the weight on the Brachioradialis. Keep your head and neck in neutral alignment. Exhale as you lift.

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ARMS-TRICEPS

BENCH PRESS WITH UNDERHAND GRIP (Triceps, Anterior Deltoid)

SPOTTER

RECOMMENDED

CAUTION: Do not let the bar touch your chest. 1. Lie down on your back on a bench with your head supported, your back flat and your feet planted hip-width apart on the floor or upon a stable platform. 2. Grasp the bar with an underhand grip a little less than shoulder-width apart. 3. Switch your core on, remove the bar from the rack and hold it with straight arms directly above your mid-chest. 4. Slowly lower the bar down until your arms are bent to 90 degrees and your elbows are brought down close to the sides of your body. Do not let the bar touch your chest. 5. Pause for a few seconds before exhaling and pushing the bar slowly upward until your arms are straight once more. Keep the back of your head, your upper back and shoulders, your lower back and your buttocks firmly planted on the bench. Keep your feet flat on the floor, or on a solid raised platform. 123

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ARMS-TRICEPS

TRICEP EXTENSION (STANDING) (Triceps)

SPOTTER

RECOMMENDED

1. Stand with your feet planted about shoulder width apart. Focus in front, switch your core on. 2. With an overhand grip, grasp the bar a little less than shoulder-width apart. 3. With slightly bent knees and a straight back; bring the bar up so you are holding it overhead. Do not lock your arms completely out. This is the start position. 4. Bend at your elbows and lower the bar down behind your head in a slow controlled manner. Try not to move your elbows and upper arms during the exercise. 5. Pause for a few seconds before slowly bringing the bar back up to the start position. Keep your back flat and straight throughout. As a variation, use a tricep bar, holding it in a neutral grip.

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ARMS-TRICEPS

TRICEP EXTENSION (SITTING) (Triceps)

SPOTTER

RECOMMENDED

1. Take a seat on a flat bench (or a bench with back support) and plant your feet on the ground about shoulder width apart. Focus in front, switch your core on. 2. With an overhand grip, grasp the barbell around shoulder-width apart. 3. Switch your core on and bring the bar up so you are holding it with straight arms overhead. This is the start position. 4. Bend at your elbows and lower the bar down behind your head in a slow controlled manner. Try not to move your elbows and upper arms during the exercise. 5. Pause for a few seconds before slowly bringing the bar back up to the start position. Keep your back flat and straight throughout. 6. As a variation, use an EZ Curl bar or a tricep bar. Keep your upper arms as vertical as possible throughout.

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ARMS-TRICEPS

TRICEP EXTENSION (LYING)(Triceps)

SPOTTER

RECOMMENDED

1. Lie on your back upon a bench with your head supported, your back flat and your feet planted hip-width apart on the floor or on a stable platform. 2. With an overhand grip, grasp the barbell around shoulder-width apart. 3. Switch your core on and remove the bar from the rack, hold it with straight arms above your chest. 4. Bend your elbows and lower the bar down behind your head in a controlled manner. Try not to move your elbows and upper arms. 5. Pause for a few seconds before slowly pushing the bar back up to the start position. 6. Lowering the bar behind your head focuses the weight on the long head of your triceps. If you wish to target your inner and outer tricep muscles, bring the bar to your forehead instead of behind your head, be sure to use a spotter for this variation.

Keep the back of your head, your back, shoulders, and buttocks firmly planted on the bench.

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ARMS-TRICEPS

KICKBACK (Triceps)

1. Stand with a barbell placed on the ground behind you. Hinge forward from your hips and squat down keeping a flat back. Switch your core on, focus in front. 2. Grasp the barbell with an overhand grip around shoulder-width apart. Extend your knees so you are in a more shallow squat position and the bar is running along the back of your knees. 3. Tilt your upper body forward about 30 degrees. Keep your back and core strong, your head and neck in neutral alignment and your upper arms stuck to your sides. This is the start position. 4. Exhale as you slowly extend your elbows until your arms straighten out behind you. Keep all other muscles still so you can correctly target your triceps. 5. Pause for a few seconds before slowly returning the bar to the start position.

Keep your upper arms close against your body. Keep your head and neck in neutral alignment. Exhale as you lift.

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ARMS-FOREARMS

WRIST CURL ON THIGHS (Wrist Flexors, Finger Flexors) 1. Sit on the narrow end of a bench with your feet firmly planted pointing forward about a foot apart. 2. Grip the barbell centrally with an underhand grip, hands about 5 inches apart. 3. Switch your core on, focus in front and lean forward so your elbows and forearms are resting on your thighs. Your wrists should be just over the end of your knees. 4. Allow the weight of the bar to extend your wrist and open out your fingers until the bar is sitting upon your fingertips. This is the start position. 5. Bring the bar back up by curling your fingers and wrists in and upward. Keep your forearms still throughout. 6. Pause for a few seconds before slowly lowering the bar back down. Your wrists are the only point of movement in this exercise. REVERSE WRIST CURL ON THIGHS (Wrist Extensors, Finger Extensors) 1. Sit on the narrow end of a bench with your feet firmly planted pointing forward about a foot apart. 2. Grip the barbell centrally with an overhand grip, hands about 5 inches apart. 3. Switch your core on, focus in front and lean forward so your forearms are resting on your thighs. Your wrists should be just over the end of the bench. 4. Allow the weight of the bar to flex your wrist and bend your fingers downward. This is the start position 5. Bring the bar back up by extending your wrists up and back. Keep your forearms still throughout. 6. Pause for a few seconds before slowly lowering the bar back down. 128

THE ESSENTIAL DUMBBELL & BARBELL GUIDE

ARMS-FOREARMS

WRIST CURL ON BENCH (Wrist Flexors, Finger Flexors) 1. Straddle a bench with your feet planted on each side. Grip the barbell centrally with an underhand grip, hands about 5 inches apart. 2. Switch your core on and lean forward so your elbows and forearms are resting on the bench. Your wrists should be just over the end of the bench. 3. Allow the weight of the bar to extend your wrist and open out your fingers until the bar is sitting upon your fingertips. This is the start position. 4. Bring the bar back up by curling your fingers and wrists in and upward. Keep your forearms still throughout. 5. Pause for a few seconds before slowly lowering the bar. REVERSE WRIST CURL ON BENCH (Wrist Extensors, Finger Extensors) 1. Kneel on the floor with a bench lengthways in front of you. Grip the barbell centrally with an overhand grip, hands about 5 inches apart. 2. Switch your core on and lean forward so your forearms are resting on the bench. Your wrists should be just over the edge of the bench. 3. Allow the weight of the bar to flex your wrist and bend your fingers downward. This is the start position. 4. Bring the bar back up by extending your wrists up and back. Keep your forearms still throughout. 5. Pause for a few seconds before slowly lowering the bar.

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ARMS-FOREARMS

WRIST CURL BEHIND BACK (Wrist Flexors, Finger Flexors)

1. Plant your feet about shoulder-width apart 2. Switch your core on, focus in front. 3. Grasp a barbell off a squat rack behind you. Use an overhand grip about shoulder-width apart. 4. Allow the weight of the bar to extend your wrist and open out your fingers until the bar is sitting upon your fingertips. This is the start position 5. Bring the bar back up by curling your fingers and wrists in and upward. Keep your arms and body straight and still throughout. 6. Pause for a few seconds before slowly lowering the bar back down.

To make the exercise more intense, keep your hands from touching your body. Your hands will naturally want to be against your body as you start to tire, try to avoid this.

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ARMS-FOREARMS

REVERSE CURL (Biceps Brachii, Brachialis, Brachioradialis, Wrist Extensors)

1. Stand with your feet around shoulder-width apart, switch your core on, focus in front. 2. With a straight back and slightly bent knees, grasp a barbell with an overhand grip a little wider than shoulder-width apart. 3. With straight arms, stand upright bringing the bar up to rest upon your thighs. This is the start position. 4. With your upper arms fixed against your sides, exhale as you curl up the barbell until your forearms are vertical. 5. Pause for a few seconds before lowering the bar slowly back down to your thighs. 6. You can also use an EZ Curl bar, or vary the width of your grip to target specific muscles. A narrow grip will focus the weight on your Brachioradialis. Keep your shoulders back and down. Fix your elbows close by your sides throughout. Do not rock back and forth or swing the weight upward.

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WORKOUTS

BARBELL WORKOUTS There are infinite Barbell workouts that you can follow and it is always good to find one that suits your individual goals, your current levels of strength and knowledge and your preferred style of training.

Practise each exercise individually until you have perfected your form, before trying to do a complete workout. When constructing a workout you should think about the sport or activity that you are training for, and try to mimic the movements of that sport. This form of functional training will produce more effective results. To create a balanced workout, select exercises that focus on all areas of the body - The Legs, The Chest, The Back and The Core

Do not build a long or complex routine when beginning your barbell training, even a small selection of exercises, performed correctly, will give you an effective full body workout. • Read all the ‘safe training strategies’ and how to ‘construct an effective fitness program’. • Warm up and cool down with stretches and/or light cardio. • Construct the number of repetitions and sets to suit your goals: For strength (power), 2-6 repetitions, rest between sets up to 2 minutes. For hypertrophy (size) 8-12 repetitions, rest between sets up to 2 minutes. For endurance, 20-40 repetitions, rest between sets, 30 seconds. • Complete 3 sets of each exercise, aiming to fatigue your muscles in the last few reps of the 2nd and 3rd set. If you are easily completing all three sets (With good form) then move up to a higher weight. If you are struggling to complete a set, drop down a weight level. • Do not continue if your muscles fatigue or you feel your form suffering. • NEVER CONTINUE TRAINING IF YOU FEEL ANY PAIN

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SUGGESTED WORKOUT 1 SPOTTER

RECOMMENDED

DEADLIFT (Pg 88)

STATIC LUNGE (Pg 94)

PULLOVER (Pg 103)

T-BAR ROW (DOUBLE HANDED) (Pg 109)

MILITARY PRESS (Pg 113)

BICEP CURL (Pg 119)

TRICEP EXTENSION (Pg 124)

SIDE BENDS (Pg 99)

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WORKOUTS

THE ESSENTIAL DUMBBELL & BARBELL GUIDE

WORKOUTS

SUGGESTED WORKOUT 2 SPOTTER

RECOMMENDED

FRONT SQUAT (Pg 90)

DYNAMIC LUNGE (Pg 95)

CALF RAISE (Pg 97)

BENCH PRESS (Pg 104)

BENT OVER ROW (Pg 110)

UPRIGHT ROW (Pg 116)

PREACHER CURL (Pg 121)

KICKBACK (Pg 127)

ABDOMINAL ROLLOUT (Pg 100)

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