start

First Movement Course

Lets concentrate on our upper body to begin with.

Below listed are exercises that involve upper body development, in this list you will notice a few exercises you know and a few you don’t know.

Lets get under way first with our Triceps. ( That group of muscles located on the backside of your arms.) Seated overhead triceps press

Lying 45 degree triceps press

Dumb bell triceps press (seated or lying)

Close grip bench press (w\long bar)

Triceps press down (cable move )

Dumb bell triceps kick backs

Triceps Bench Dip

Now let’s take a look at our Biceps. ( That group is usually the first place your eyes take notice to when you talk about exercising…on the opposite end of your triceps.)

Bar curls

Dumb bell curls

Cable curls Lying cable curls

Concentration dumb bell curls

Wrist curls ( mostly involves development of the forearm muscles )

Lets not leave out those ABS ( what everyone wants )

Abdominal Crunch

Abdominal Rope Crunch

OK, how about those Shoulders.

Over head Presses (Behind the Neck and in Front of the neck)

Side lateral raise

Front Lateral Raise

Bent Over rear Lateral Raise

Overhead Dumb bell press

Overhead Dumb bell twist press ( palms facing you in the start position and rotate as you extend over your head until the palms are facing away from you )

Shoulder Shrugs

Next things next, On to those wonderful Back Movements. (as if you couldn't tell these are my favorite )

Bent Over Rows ( Dumb bell, Bar, or Cable )

Cable Rows ( various handles )

Stiff Legged Dead lift ( bar or dumb bell )

Dead Lift ( bar or dumb bell )

Lateral Cable Pull down ( Upper Back “front of neck and back of neck” )

Chin ups ( Forward grip and Reverse grip )

Lateral Pulldowns

Hyperextension ( lower back movement )

And last but not the least our most impressive part the Chest movement.

Bench press ( bar and dumb bell )

Incline bench press

Decline bench press

Flat bench fly

Cable cross over

Second Movements

Here we go…The Legs

Squats ( Machine, Bar or Dumb bell )

Leg extensions

Leg Curls

Single Leg Squat

Lunges ( forward and reverse )

Alternate Moves: Standing Leg Curl, Stiff Legged Deadlift, Side Leg Extension

And the rest of our story, all about our Calves

Standing Calf Raise ( machine, bar, or dumb bell )

Seated Calf Raise

Single Leg Calf Raise

Again I say , there are all kinds of combinations to these movements so its up to you to experiment and find those, and yes I know there's not a lot to the lower body movements but lets keep in mind that this part of your body will be the most taxing of all you'll ever do so keep an open mind and please keep it safe.

Summary

Above are some of the most used , tried and true movements that have been building bodies for many years, and are the most effective in keeping your body “as well as mind” in its best shape ever and along with this over view I've placed a few links in the movements to show you how to do it yourself just in case no ones around to help and if there are plenty to help then maybe it will guide you into doing it properly and safely… just keep in mind

that there is no such thing as a bad exercise but there are exercises badly executed.

Thanks, Robert Beard (Body Builder)

If you have a special look you are after then please contact me on the web and let me know what you want, we’ll see what we can do [email protected] Please be sure to send me a recent picture of you and a brief description of your health status and realistic goals to where you want to be in 3 to 4 months and I'm sure I can help you obtain your goals.

( there will be a fee for your personalized Training and Diet schedule and please I'm not responsible for any accident you may cause to yourself or anyone else that your working with so use your better judgment in your training ventures)


	First Movement Course Lets concentrate on our upper body to begin with. Below listed are exercises that involve upper body development, in this list you will notice a few exercises you know and a few you don’t know. Lets get under way first with our Triceps. ( That group of muscles located on the backside of your arms.) Seated overhead triceps press Lying 45 degree triceps press Dumb bell triceps press (seated or lying) Close grip bench press (w\long bar) Triceps press down (cable move ) Dumb bell triceps kick backs Triceps Bench Dip Now let’s take a look at our Biceps. ( That group is usually the first place your eyes take notice to when you talk about exercising…on the opposite end of your triceps.) Bar curls Dumb bell curls Cable curls Lying cable curls Concentration dumb bell curls Wrist curls ( mostly involves development of the forearm muscles ) Lets not leave out those ABS ( what everyone wants ) Abdominal Crunch Abdominal Rope Crunch OK, how about those Shoulders. Over head Presses (Behind the Neck and in Front of the neck) Side lateral raise Front Lateral Raise Bent Over rear Lateral Raise Overhead Dumb bell press Overhead Dumb bell twist press ( palms facing you in the start position and rotate as you extend over your head until the palms are facing away from you ) Shoulder Shrugs Next things next, On to those wonderful Back Movements. (as if you couldn't tell these are my favorite ) Bent Over Rows ( Dumb bell, Bar, or Cable ) Cable Rows ( various handles ) Stiff Legged Dead lift ( bar or dumb bell ) Dead Lift ( bar or dumb bell ) Lateral Cable Pull down ( Upper Back “front of neck and back of neck” ) Chin ups ( Forward grip and Reverse grip ) Lateral Pulldowns Hyperextension ( lower back movement ) And last but not the least our most impressive part the Chest movement. Bench press ( bar and dumb bell ) Incline bench press Decline bench press Flat bench fly Cable cross over Second Movements Here we go…The Legs Squats ( Machine, Bar or Dumb bell ) Leg extensions Leg Curls Single Leg Squat Lunges ( forward and reverse ) Alternate Moves: Standing Leg Curl, Stiff Legged Deadlift, Side Leg Extension And the rest of our story, all about our Calves Standing Calf Raise ( machine, bar, or dumb bell ) Seated Calf Raise Single Leg Calf Raise Again I say , there are all kinds of combinations to these movements so its up to you to experiment and find those, and yes I know there's not a lot to the lower body movements but lets keep in mind that this part of your body will be the most taxing of all you'll ever do so keep an open mind and please keep it safe. Summary Above are some of the most used , tried and true movements that have been building bodies for many years, and are the most effective in keeping your body “as well as mind” in its best shape ever and along with this over view I've placed a few links in the movements to show you how to do it yourself just in case no ones around to help and if there are plenty to help then maybe it will guide you into doing it properly and safely… just keep in mind that there is no such thing as a bad exercise but there are exercises badly executed. Thanks, Robert Beard (Body Builder) If you have a special look you are after then please contact me on the web and let me know what you want, we’ll see what we can do [email protected] Please be sure to send me a recent picture of you and a brief description of your health status and realistic goals to where you want to be in 3 to 4 months and I'm sure I can help you obtain your goals. ( there will be a fee for your personalized Training and Diet schedule and please I'm not responsible for any accident you may cause to yourself or anyone else that your working with so use your better judgment in your training ventures)