JEFF NIPPARD'S FUNDAM
In the light blue cell below, type "kg" if using kilograms
(quotation marks not include
Lbs
Workout
Chest & Triceps
Exercise
Working Sets
BARBELL BENCH PRESS
3
DUMBBELL INCLINE PRESS
3
CABLE FLYE
3
ASSISTED DIP
3
DUMBBELL SKULL CRUSHER
3
BACK SQUAT
3
Week 1
Legs & Abs
Back & Biceps
Legs & Abs
ROMANIAN DEADLIFT
3
BARBELL HIP THRUST
3
LEG EXTENSION
3
LEG CURL
3
STANDING CALF RAISE
2
CRUNCH
2
REVERSE GRIP LAT PULLDOWN
3
CABLE SEATED ROW
CHEST-SUPPORTED T-BAR ROW
SEATED FACE PULL
DUMBBELL SUPINATED CURL
DEADLIFT
DUMBBELL WALKING LUNGE
SINGLE-LEG LEG EXTENSION
SINGLE-LEG LYING LEG CURL
MACHINE SEATED HIP ABDUCTION
STANDING CALF RAISE
3
3
3
3
3
3
2
2
3
2
Legs & Abs
Shoulders &
Arms
PLANK
OVERHEAD PRESS
DUMBBELL LATERAL RAISE
CABLE REVERSE FLYE
SINGLE-ARM ROPE TRICEP EXTENSION
SINGLE-ARM CABLE CURL
3
3
3
3
2
2
Workout
Exercise
Working Sets
BARBELL BENCH PRESS
DUMBBELL INCLINE PRESS
CABLE FLYE
ASSISTED DIP
DUMBBELL SKULL CRUSHER
BACK SQUAT
ROMANIAN DEADLIFT
BARBELL HIP THRUST
LEG EXTENSION
LEG CURL
STANDING CALF RAISE
CRUNCH
REVERSE GRIP LAT PULLDOWN
CABLE SEATED ROW
CHEST-SUPPORTED T-BAR ROW
SEATED FACE PULL
DUMBBELL SUPINATED CURL
DEADLIFT
DUMBBELL WALKING LUNGE
SINGLE-LEG LEG EXTENSION
SINGLE-LEG LYING LEG CURL
MACHINE SEATED HIP ABDUCTION
STANDING CALF RAISE
3
3
3
3
3
3
3
3
3
3
2
2
3
3
3
3
3
3
3
2
2
3
2
Chest & Triceps
Week 2
Legs & Abs
Back & Biceps
Legs & Abs
Legs & Abs
Shoulders &
Arms
PLANK
OVERHEAD PRESS
DUMBBELL LATERAL RAISE
CABLE REVERSE FLYE
SINGLE-ARM ROPE TRICEP EXTENSION
SINGLE-ARM CABLE CURL
3
3
3
3
2
2
Workout
Exercise
Working Sets
BARBELL BENCH PRESS
DUMBBELL INCLINE PRESS
CABLE FLYE
ASSISTED DIP
DUMBBELL SKULL CRUSHER
BACK SQUAT
ROMANIAN DEADLIFT
BARBELL HIP THRUST
LEG EXTENSION
LEG CURL
STANDING CALF RAISE
CRUNCH
REVERSE GRIP LAT PULLDOWN
CABLE SEATED ROW
CHEST-SUPPORTED T-BAR ROW
SEATED FACE PULL
DUMBBELL SUPINATED CURL
DEADLIFT
DUMBBELL WALKING LUNGE
SINGLE-LEG LEG EXTENSION
SINGLE-LEG LYING LEG CURL
MACHINE SEATED HIP ABDUCTION
STANDING CALF RAISE
3
3
3
3
3
3
3
3
3
3
2
2
3
3
3
3
3
3
3
2
2
3
2
Chest & Triceps
Week 3
Legs & Abs
Back & Biceps
Legs & Abs
Legs & Abs
Shoulders &
Arms
PLANK
OVERHEAD PRESS
DUMBBELL LATERAL RAISE
CABLE REVERSE FLYE
SINGLE-ARM ROPE TRICEP EXTENSION
SINGLE-ARM CABLE CURL
3
3
3
3
2
2
Workout
Exercise
Working Sets
BARBELL BENCH PRESS
DUMBBELL INCLINE PRESS
CABLE FLYE
ASSISTED DIP
DUMBBELL SKULL CRUSHER
BACK SQUAT
ROMANIAN DEADLIFT
BARBELL HIP THRUST
LEG EXTENSION
LEG CURL
STANDING CALF RAISE
CRUNCH
REVERSE GRIP LAT PULLDOWN
CABLE SEATED ROW
CHEST-SUPPORTED T-BAR ROW
SEATED FACE PULL
DUMBBELL SUPINATED CURL
DEADLIFT
DUMBBELL WALKING LUNGE
SINGLE-LEG LEG EXTENSION
SINGLE-LEG LYING LEG CURL
MACHINE SEATED HIP ABDUCTION
STANDING CALF RAISE
3
3
3
3
3
3
3
3
3
3
2
2
3
3
3
3
3
3
3
2
2
3
2
Chest & Triceps
Week 4
Legs & Abs
Back & Biceps
Legs & Abs
Legs & Abs
Shoulders &
Arms
PLANK
OVERHEAD PRESS
DUMBBELL LATERAL RAISE
CABLE REVERSE FLYE
SINGLE-ARM ROPE TRICEP EXTENSION
SINGLE-ARM CABLE CURL
3
3
3
3
2
2
Workout
Exercise
Working Sets
BARBELL BENCH PRESS
MACHINE INCLINE CHEST PRESS
PEC DECK
ASSISTED DIP
CABLE TRICEP KICKBACK
DEADLIFT
GOBLET SQUAT
DUMBBELL SINGLE-LEG HIP THRUST
LEG PRESS
LYING LEG CURL
STANDING CALF RAISE
BICYCLE CRUNCH
LAT PULLDOWN
DUMBBELL ROW
BARBELL BENT OVER ROW
REVERSE PEC DECK
EZ BAR CURL
BACK SQUAT
BARBELL HIP THRUST
ROMANIAN DEADLIFT
SEATED LEG CURL
STANDING CALF RAISE
HANGING LEG RAISE
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Chest & Triceps
Week 5
Legs & Abs
Back & Biceps
Legs & Abs
Legs & Abs
Shoulders &
Arms
MACHINE SEATED HIP ABDUCTION
DUMBBELL SEATED SHOULDER PRESS
CABLE LATERAL RAISE
BENT OVER REVERSE DUMBBELL FLYE
DUMBBELL FLOOR PRESS
HAMMER CURL
3
3
3
3
2
2
Workout
Exercise
Working Sets
BARBELL BENCH PRESS
MACHINE INCLINE CHEST PRESS
PEC DECK
ASSISTED DIP
CABLE TRICEP KICKBACK
DEADLIFT
GOBLET SQUAT
DUMBBELL SINGLE-LEG HIP THRUST
LEG PRESS
LYING LEG CURL
STANDING CALF RAISE
BICYCLE CRUNCH
LAT PULLDOWN
DUMBBELL ROW
BARBELL BENT OVER ROW
REVERSE PEC DECK
EZ BAR CURL
BACK SQUAT
BARBELL HIP THRUST
ROMANIAN DEADLIFT
SEATED LEG CURL
STANDING CALF RAISE
HANGING LEG RAISE
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Chest & Triceps
Week 6
Legs & Abs
Back & Biceps
Legs & Abs
Legs & Abs
Shoulders &
Arms
MACHINE SEATED HIP ABDUCTION
DUMBBELL SEATED SHOULDER PRESS
CABLE LATERAL RAISE
BENT OVER REVERSE DUMBBELL FLYE
DUMBBELL FLOOR PRESS
HAMMER CURL
3
3
3
3
2
2
Workout
Exercise
Working Sets
BARBELL BENCH PRESS
MACHINE INCLINE CHEST PRESS
PEC DECK
ASSISTED DIP
CABLE TRICEP KICKBACK
DEADLIFT
GOBLET SQUAT
DUMBBELL SINGLE-LEG HIP THRUST
LEG PRESS
LYING LEG CURL
STANDING CALF RAISE
BICYCLE CRUNCH
LAT PULLDOWN
DUMBBELL ROW
BARBELL BENT OVER ROW
REVERSE PEC DECK
EZ BAR CURL
BACK SQUAT
BARBELL HIP THRUST
ROMANIAN DEADLIFT
SEATED LEG CURL
STANDING CALF RAISE
HANGING LEG RAISE
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Chest & Triceps
Week 7
Legs & Abs
Back & Biceps
Legs & Abs
Legs & Abs
Shoulders &
Arms
MACHINE SEATED HIP ABDUCTION
DUMBBELL SEATED SHOULDER PRESS
CABLE LATERAL RAISE
BENT OVER REVERSE DUMBBELL FLYE
DUMBBELL FLOOR PRESS
HAMMER CURL
3
3
3
3
2
2
Workout
Exercise
Working Sets
BARBELL BENCH PRESS
MACHINE INCLINE CHEST PRESS
PEC DECK
ASSISTED DIP
CABLE TRICEP KICKBACK
DEADLIFT
GOBLET SQUAT
DUMBBELL SINGLE-LEG HIP THRUST
LEG PRESS
LYING LEG CURL
STANDING CALF RAISE
BICYCLE CRUNCH
LAT PULLDOWN
DUMBBELL ROW
BARBELL BENT OVER ROW
REVERSE PEC DECK
EZ BAR CURL
BACK SQUAT
BARBELL HIP THRUST
ROMANIAN DEADLIFT
SEATED LEG CURL
STANDING CALF RAISE
HANGING LEG RAISE
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
3
Chest & Triceps
Week 8
Legs & Abs
Back & Biceps
Legs & Abs
Legs & Abs
Shoulders &
Arms
MACHINE SEATED HIP ABDUCTION
DUMBBELL SEATED SHOULDER PRESS
CABLE LATERAL RAISE
BENT OVER REVERSE DUMBBELL FLYE
DUMBBELL FLOOR PRESS
HAMMER CURL
3
3
3
3
2
2
RD'S FUNDAMENTALS - BODY PART SPLIT SPREADSHEET
ng kilograms or type "lbs" if using pounds
ks not included)
bs
Reps / Duration
Load (lbs)
RPE
Rest
6
7
3-4min
8
8
2-3min
12
8
1-2min
10
7
1-2min
12
8
1-2min
6
7
3-4min
8
7
2-3min
12
8
2-3min
12
8
1-2min
12
8
1-2min
8
7
1-2min
12
7
1-2min
8
8
2-3min
10
12
15
12
5
10
15
15
15
12
8
8
8
8
7
8
8
8
7
8
2-3min
2-3min
1-2min
1-2min
3-4min
2-3min
1-2min
1-2min
1-2min
1-2min
20sec
6
12
15
12
12
Reps / Duration
6
8
12
10
12
6
8
12
12
12
8
12
8
10
12
15
12
5
10
15
15
15
12
Load (lbs)
8
7
8
8
8
8
1-2min
3-4min
1-2min
1-2min
1-2min
1-2min
RPE
Rest
7
8
8
7
8
7
7
8
8
8
7
7
8
8
8
8
8
7
8
8
8
7
8
3-4min
2-3min
1-2min
1-2min
1-2min
3-4min
2-3min
2-3min
1-2min
1-2min
1-2min
1-2min
2-3min
2-3min
2-3min
1-2min
1-2min
3-4min
2-3min
1-2min
1-2min
1-2min
1-2min
20sec
6
12
15
12
12
Reps / Duration
6
8
12
10
12
6
8
12
12
12
8
12
8
10
12
15
12
5
10
15
15
15
12
Load (lbs)
8
7
8
8
8
8
1-2min
3-4min
1-2min
1-2min
1-2min
1-2min
RPE
Rest
7
8
8
7
8
7
7
8
8
8
7
7
8
8
8
8
8
7
8
8
8
7
8
3-4min
2-3min
1-2min
1-2min
1-2min
3-4min
2-3min
2-3min
1-2min
1-2min
1-2min
1-2min
2-3min
2-3min
2-3min
1-2min
1-2min
3-4min
2-3min
1-2min
1-2min
1-2min
1-2min
20sec
6
12
15
12
12
Reps / Duration
6
8
12
10
12
6
8
12
12
12
8
12
8
10
12
15
12
5
10
15
15
15
12
Load (lbs)
8
7
8
8
8
8
1-2min
3-4min
1-2min
1-2min
1-2min
1-2min
RPE
Rest
7
8
8
7
8
7
7
8
8
8
7
7
8
8
8
8
8
7
8
8
8
7
8
3-4min
2-3min
1-2min
1-2min
1-2min
3-4min
2-3min
2-3min
1-2min
1-2min
1-2min
1-2min
2-3min
2-3min
2-3min
1-2min
1-2min
3-4min
2-3min
1-2min
1-2min
1-2min
1-2min
20sec
6
12
15
12
12
Reps / Duration
8
12
12
6
15
5
12
10
12
15
8
12
6
12
12
15
15
8
8
12
8
6
6
Load (lbs)
8
7
8
8
8
8
1-2min
3-4min
1-2min
1-2min
1-2min
1-2min
RPE
Rest
8
8
8
8
8
8
8
9
8
9
8
8
8
8
8
8
8
8
8
8
9
9
8
3-4min
2-3min
1-2min
1-2min
1-2min
3-4min
2-3min
2-3min
1-2min
1-2min
1-2min
1-2min
2-3min
2-3min
2-3min
1-2min
1-2min
3-4min
2-3min
2-3min
1-2min
1-2min
1-2min
20
10
10
12
15
8
Reps / Duration
8
12
12
6
15
5
12
10
12
15
8
12
6
12
12
15
15
8
8
12
8
6
6
Load (lbs)
9
8
8
8
8
8
1-2min
3-4min
1-2min
1-2min
1-2min
1-2min
RPE
Rest
8
8
8
8
8
8
8
9
8
9
8
8
8
8
8
8
8
8
8
8
9
9
8
3-4min
2-3min
1-2min
1-2min
1-2min
3-4min
2-3min
2-3min
1-2min
1-2min
1-2min
1-2min
2-3min
2-3min
2-3min
1-2min
1-2min
3-4min
2-3min
2-3min
1-2min
1-2min
1-2min
20
10
10
12
15
8
Reps / Duration
8
12
12
6
15
5
12
10
12
15
8
12
6
12
12
15
15
8
8
12
8
6
6
Load (lbs)
9
8
8
8
8
8
1-2min
3-4min
1-2min
1-2min
1-2min
1-2min
RPE
Rest
8
8
8
8
8
8
8
9
8
9
8
8
8
8
8
8
8
8
8
8
9
9
8
3-4min
2-3min
1-2min
1-2min
1-2min
3-4min
2-3min
2-3min
1-2min
1-2min
1-2min
1-2min
2-3min
2-3min
2-3min
1-2min
1-2min
3-4min
2-3min
2-3min
1-2min
1-2min
1-2min
20
10
10
12
15
8
Reps / Duration
8
12
12
6
15
5
12
10
12
15
8
12
6
12
12
15
15
8
8
12
8
6
6
Load (lbs)
9
8
8
8
8
8
1-2min
3-4min
1-2min
1-2min
1-2min
1-2min
RPE
Rest
8
8
8
8
8
8
8
9
8
9
8
8
8
8
8
8
8
8
8
8
9
9
8
3-4min
2-3min
1-2min
1-2min
1-2min
3-4min
2-3min
2-3min
1-2min
1-2min
1-2min
1-2min
2-3min
2-3min
2-3min
1-2min
1-2min
3-4min
2-3min
2-3min
1-2min
1-2min
1-2min
20
10
10
12
15
8
9
8
8
8
8
8
1-2min
3-4min
1-2min
1-2min
1-2min
1-2min
ADSHEET
Copyright 2020 by Jeff Nippard. All rights reserved.
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
BALDES AND STAY FIRM ON THE BENCH
USE ~45 DEGREE INCLINE. MIND MUSCLE CONNECTION WITH
UPPER PECS
KEEP YOUR ELBOWS SLIGHTLY BENT AT A CONSTANT ANGLE
WHILE SQUEEZING YOUR PECS TO MOVE THE WEIGHT
TUCK ELBOWS AT A 45° ANGLE, LEAN YOUR TORSO FORWARD
15°
KEEP YOUR ELBOWS INLINE WITH THE TOP OF YOUR HEAD,
DON'T LET YOUR UPPER ARM MOVE
SIT BACK AND DOWN, 15° TOE FLARE, DRIVE YOUR KNEES OUT
LATERALLY
MAINTAIN A NEUTRAL LOWER BACK, SET YOUR HIPS BACK,
DON'T ALLOW YOUR SPINE TO ROUND
TUCK YOUR CHIN AND RIB CAGE DOWN, ONLY MOVE YOUR
HIPS. USE A PAD
FOCUS ON SQUEEZING YOUR QUADS TO MAKE THE WEIGHT
MOVE
FOCUS ON SQUEEZING YOUR HAMSTRINGS TO MAKE THE
WEIGHT MOVE
PRESS ALL THE WAY UP TO YOUR TOES, STRETCH YOUR CALVES
AT THE TO BOTTOM, DON'T BOUNCE
FOCUS ON FLEXING YOUR SPINE (ROUNDING YOUR BACK),
DON'T YANK YOUR HEAD WITH YOUR ARMS
PULL YOUR ELBOWS DOWN AGAINST YOUR SIDES, USE
SHOULDER WIDTH GRIP
USE A CLOSE GRIP, DRIVE ELBOWS DOWN AND BACK
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
PULL
YOUR
ARMS
BACK AND
OUT
YOU
PULL
THE
WEIGHT
TOWARDS
YOU.
KEEP
YOUR
DRIVE YOUR PINKY INTO THE HANDLE HARDER
THAN
YOUR
BRACE YOUR
LATS,
CHEST
TALL,
HIPS
HIGH,
PULL
THE
SLACK
SHOULDERS POINTER
DOWN (AVOID
SHRUGGING).
FINGER
10OUT
STEPS
EACH
LEG.
TAKE
MEDIUM
STRIDES,
LET
YOUR
TORSO
OF
THE
BAR
PRIOR
TO
MOVING
IT
OFF
THE
GROUND
FOCUS ON SQUEEZINGLEAN
YOURFORWARD
QUADS TO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR
HAMSTRINGS TO MAKE THE
MOVE
KEEP YOUR BUTT IN THE
SEAT, FOCUS
ON SQUEEZING YOUR
WEIGHT
MOVE
PRESS ALL THE
WAY UP
YOUR
TOES,
STRETCH
YOUR CALVES
GLUTES
TO TO
MAKE
THE
WEIGHT
MOVE
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT,
RAISE
THEHEAD
DUMBBELL
"OUT"
NOT PRESS
"UP", MIND
MUSCLE
CLEAR
YOUR
OUT
OF
THE
WAY,
UP
AND
SLIGHTLY
SWEEP THE
WEIGHT
OUT
AND
BACK,
MIND
MUSCLE
CONNECTION
WITH
MIDDLEDON'T
FIBERSMOVE YOUR
PULL YOUR ARM
BEHIND YOUR
TORSO,
BACK
CONNECTION
WITH
REAR
DELTS
FACE AWAY FROM THE CABLE
UPPERYOU
ARMARE USING, KEEP YOUR
ARM BEHIND
YOUR TORSO
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
USE ~45 DEGREE
INCLINE.
MIND
MUSCLE
CONNECTION
WITH
BALDES
AND
STAY
FIRM
ON
THE
BENCH
KEEP YOUR ELBOWS SLIGHTLY
BENT
AT A CONSTANT ANGLE
UPPER
PECS
TUCK
ELBOWS
AT A 45° YOUR
ANGLE,
LEAN
YOUR
TORSO
FORWARD
WHILE
SQUEEZING
PECS
TO
MOVE
THE
WEIGHT
KEEP YOUR ELBOWS INLINE WITH
THE TOP OF YOUR HEAD,
15°
SIT BACK ANDDON'T
DOWN,
15°
TOE UPPER
FLARE, ARM
DRIVEMOVE
YOUR KNEES OUT
LET
YOUR
MAINTAIN A NEUTRAL LOWER
BACK, SET YOUR HIPS BACK,
LATERALLY
TUCK YOURDON'T
CHIN ALLOW
AND RIBYOUR
CAGESPINE
DOWN,
ONLY
MOVE YOUR
TO
ROUND
FOCUS ON SQUEEZINGHIPS.
YOURUSE
QUADS
TO MAKE THE WEIGHT
A
PAD
FOCUS ON SQUEEZING YOUR
HAMSTRINGS TO MAKE THE
MOVE
PRESS ALL THE WAY UP TO
YOUR MOVE
TOES, STRETCH YOUR CALVES
WEIGHT
FOCUS ON AT
FLEXING
YOUR
SPINEDON'T
(ROUNDING
YOUR BACK),
THE TO
BOTTOM,
BOUNCE
PULL YOUR
ELBOWS
DOWN
AGAINST
YOUR
SIDES, USE
DON'T
YANK
YOUR
HEAD
WITH
YOUR
ARMS
USE A CLOSE GRIP,
DRIVE ELBOWS
DOWN AND BACK
SHOULDER
WIDTH
GRIP
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
PULL
YOUR
ARMS
BACK AND
OUT
YOU
PULL
THE
WEIGHT
TOWARDS
YOU.
KEEP
YOUR
DRIVE YOUR PINKY INTO THE HANDLE HARDER
THAN
YOUR
BRACE YOUR
LATS, CHEST
TALL,
HIPS HIGH,
PULL THE SLACK
SHOULDERS
DOWN
(AVOID
SHRUGGING).
POINTER
FINGER
10OUT
STEPS
EACH
LEG.PRIOR
TAKE MEDIUM
STRIDES,
LET
YOUR
TORSO
OF
THE
BAR
TO
MOVING
IT
OFF
THE
GROUND
FOCUS ON SQUEEZINGLEAN
YOURFORWARD
QUADS TO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR
HAMSTRINGS TO MAKE THE
MOVE
KEEP YOUR BUTT IN THE
SEAT, FOCUS
ON SQUEEZING YOUR
WEIGHT
MOVE
PRESS ALL THE
WAY UP
YOUR
TOES,
STRETCH
YOUR CALVES
GLUTES
TO TO
MAKE
THE
WEIGHT
MOVE
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT,
RAISE
THEHEAD
DUMBBELL
"OUT"
NOT PRESS
"UP", MIND
MUSCLE
CLEAR
YOUR
OUT
OF
THE
WAY,
UP
AND
SLIGHTLY
SWEEP THE
WEIGHT
OUT
AND
BACK,
MIND
MUSCLE
CONNECTION
WITH
MIDDLEDON'T
FIBERSMOVE YOUR
PULL YOUR ARM
BEHIND YOUR
TORSO,
BACK
CONNECTION
WITH
REAR
DELTS
FACE AWAY FROM THE CABLE
UPPERYOU
ARMARE USING, KEEP YOUR
ARM BEHIND
YOUR TORSO
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
USE ~45 DEGREE
INCLINE.
MIND
MUSCLE
CONNECTION
WITH
BALDES
AND
STAY
FIRM
ON
THE
BENCH
KEEP YOUR ELBOWS SLIGHTLY
BENT
AT A CONSTANT ANGLE
UPPER
PECS
TUCK
ELBOWS
AT A 45° YOUR
ANGLE,
LEAN
YOUR
TORSO
FORWARD
WHILE
SQUEEZING
PECS
TO
MOVE
THE
WEIGHT
KEEP YOUR ELBOWS INLINE WITH
THE TOP OF YOUR HEAD,
15°
SIT BACK ANDDON'T
DOWN,
15°
TOE UPPER
FLARE, ARM
DRIVEMOVE
YOUR KNEES OUT
LET
YOUR
MAINTAIN A NEUTRAL LOWER
BACK, SET YOUR HIPS BACK,
LATERALLY
TUCK YOURDON'T
CHIN ALLOW
AND RIBYOUR
CAGESPINE
DOWN,
ONLY
MOVE YOUR
TO
ROUND
FOCUS ON SQUEEZINGHIPS.
YOURUSE
QUADS
TO MAKE THE WEIGHT
A
PAD
FOCUS ON SQUEEZING YOUR
HAMSTRINGS TO MAKE THE
MOVE
PRESS ALL THE WAY UP TO
YOUR MOVE
TOES, STRETCH YOUR CALVES
WEIGHT
FOCUS ON AT
FLEXING
YOUR
SPINEDON'T
(ROUNDING
YOUR BACK),
THE TO
BOTTOM,
BOUNCE
PULL YOUR
ELBOWS
DOWN
AGAINST
YOUR
SIDES, USE
DON'T
YANK
YOUR
HEAD
WITH
YOUR
ARMS
USE A CLOSE GRIP,
DRIVE ELBOWS
DOWN AND BACK
SHOULDER
WIDTH
GRIP
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
PULL
YOUR
ARMS
BACK AND
OUT
YOU
PULL
THE
WEIGHT
TOWARDS
YOU.
KEEP
YOUR
DRIVE YOUR PINKY INTO THE HANDLE HARDER
THAN
YOUR
BRACE YOUR
LATS, CHEST
TALL,
HIPS HIGH,
PULL THE SLACK
SHOULDERS
DOWN
(AVOID
SHRUGGING).
POINTER
FINGER
10OUT
STEPS
EACH
LEG.PRIOR
TAKE MEDIUM
STRIDES,
LET
YOUR
TORSO
OF
THE
BAR
TO
MOVING
IT
OFF
THE
GROUND
FOCUS ON SQUEEZINGLEAN
YOURFORWARD
QUADS TO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR
HAMSTRINGS TO MAKE THE
MOVE
KEEP YOUR BUTT IN THE
SEAT, FOCUS
ON SQUEEZING YOUR
WEIGHT
MOVE
PRESS ALL THE
WAY UP
YOUR
TOES,
STRETCH
YOUR CALVES
GLUTES
TO TO
MAKE
THE
WEIGHT
MOVE
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT,
RAISE
THEHEAD
DUMBBELL
"OUT"
NOT PRESS
"UP", MIND
MUSCLE
CLEAR
YOUR
OUT
OF
THE
WAY,
UP
AND
SLIGHTLY
SWEEP THE
WEIGHT
OUT
AND
BACK,
MIND
MUSCLE
CONNECTION
WITH
MIDDLEDON'T
FIBERSMOVE YOUR
PULL YOUR ARM
BEHIND YOUR
TORSO,
BACK
CONNECTION
WITH
REAR
DELTS
FACE AWAY FROM THE CABLE
UPPERYOU
ARMARE USING, KEEP YOUR
ARM BEHIND
YOUR TORSO
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
USE ~45 DEGREE
INCLINE.
MIND
MUSCLE
CONNECTION
WITH
BALDES
AND
STAY
FIRM
ON
THE
BENCH
KEEP YOUR ELBOWS SLIGHTLY
BENT
AT A CONSTANT ANGLE
UPPER
PECS
TUCK
ELBOWS
AT A 45° YOUR
ANGLE,
LEAN
YOUR
TORSO
FORWARD
WHILE
SQUEEZING
PECS
TO
MOVE
THE
WEIGHT
KEEP YOUR ELBOWS INLINE WITH
THE TOP OF YOUR HEAD,
15°
SIT BACK ANDDON'T
DOWN,
15°
TOE UPPER
FLARE, ARM
DRIVEMOVE
YOUR KNEES OUT
LET
YOUR
MAINTAIN A NEUTRAL LOWER
BACK, SET YOUR HIPS BACK,
LATERALLY
TUCK YOURDON'T
CHIN ALLOW
AND RIBYOUR
CAGESPINE
DOWN,
ONLY
MOVE YOUR
TO
ROUND
FOCUS ON SQUEEZINGHIPS.
YOURUSE
QUADS
TO MAKE THE WEIGHT
A
PAD
FOCUS ON SQUEEZING YOUR
HAMSTRINGS TO MAKE THE
MOVE
PRESS ALL THE WAY UP TO
YOUR MOVE
TOES, STRETCH YOUR CALVES
WEIGHT
FOCUS ON AT
FLEXING
YOUR
SPINEDON'T
(ROUNDING
YOUR BACK),
THE TO
BOTTOM,
BOUNCE
PULL YOUR
ELBOWS
DOWN
AGAINST
YOUR
SIDES, USE
DON'T
YANK
YOUR
HEAD
WITH
YOUR
ARMS
USE A CLOSE GRIP,
DRIVE ELBOWS
DOWN AND BACK
SHOULDER
WIDTH
GRIP
FOCUS ON SQUEEZING YOUR SHOULDER BLADES TOGETHER AS
PULL
YOUR
ARMS
BACK AND
OUT
YOU
PULL
THE
WEIGHT
TOWARDS
YOU.
KEEP
YOUR
DRIVE YOUR PINKY INTO THE HANDLE HARDER
THAN
YOUR
BRACE YOUR
LATS, CHEST
TALL,
HIPS HIGH,
PULL THE SLACK
SHOULDERS
DOWN
(AVOID
SHRUGGING).
POINTER
FINGER
10OUT
STEPS
EACH
LEG.PRIOR
TAKE MEDIUM
STRIDES,
LET
YOUR
TORSO
OF
THE
BAR
TO
MOVING
IT
OFF
THE
GROUND
FOCUS ON SQUEEZINGLEAN
YOURFORWARD
QUADS TO MAKE THE WEIGHT
FOCUS ON SQUEEZING YOUR
HAMSTRINGS TO MAKE THE
MOVE
KEEP YOUR BUTT IN THE
SEAT, FOCUS
ON SQUEEZING YOUR
WEIGHT
MOVE
PRESS ALL THE
WAY UP
YOUR
TOES,
STRETCH
YOUR CALVES
GLUTES
TO TO
MAKE
THE
WEIGHT
MOVE
AT THE TO BOTTOM, DON'T BOUNCE
SQUEEZE YOUR GLUTES, KEEP YOUR HIPS LOW
SQUEEZE YOUR GLUTES TO KEEP YOUR TORSO UPRIGHT,
RAISE
THEHEAD
DUMBBELL
"OUT"
NOT PRESS
"UP", MIND
MUSCLE
CLEAR
YOUR
OUT
OF
THE
WAY,
UP
AND
SLIGHTLY
SWEEP THE
WEIGHT
OUT
AND
BACK,
MIND
MUSCLE
CONNECTION
WITH
MIDDLEDON'T
FIBERSMOVE YOUR
PULL YOUR ARM
BEHIND YOUR
TORSO,
BACK
CONNECTION
WITH
REAR
DELTS
FACE AWAY FROM THE CABLE
UPPERYOU
ARMARE USING, KEEP YOUR
ARM BEHIND
YOUR TORSO
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
KEEP YOUR
SCAPULAE
RETRACTED
ANDBENCH
DEPRESSED
BALDES
AND
STAY
FIRM
ON
THE
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL
TUCK ELBOWS SQUEEZE
AT A 45° ANGLE,
LEAN
YOUR TORSO FORWARD
AT
THE
TOP.
CONTROL!
KEEP YOUR ELBOWS BEHIND15°
YOUR TORSO, DON'T LET YOUR
BRACE YOUR LATS, CHEST
TALL,
HIPS
HIGH, PULL THE SLACK
UPPER
ARM
MOVE
HOLD
A
DUMBBELL
DIRECTLY
UNDERNEATH
YOUR
CHIN, SIT
OUT
OF
THE
BAR
PRIOR
TO
MOVING
IT
OFF
THE
GROUND
PLACE
THE AND
DUMBBELL
ON
YOUR
WORKING
THIGH,
TUCK YOUR
BACK
DOWN,
PUSH
YOUR
KNEES
OUT
LATERALLY
MEDIUM CHIN
WIDTH
FOOT
PLACEMENT
ON
THEYOUR
PLATFORM,
DON'T
AND
RIB
CAGE,
ONLY
MOVE
HIPS
FOCUS ONALLOW
SQUEEZING
YOUR
HAMSTRINGS
TO MAKE THE
YOUR
LOWER
BACK
TO
ROUND
PRESS ALL THE WAY UP TO
YOUR MOVE
TOES, STRETCH YOUR CALVES
WEIGHT
FOCUS ON FLEXING
ROTATING
YOURBOUNCE
SPINE, BRING YOUR
AT
THE AND
TODOWN
BOTTOM,
DON'T
PULL
YOUR
ELBOWS
AND
IN,
USE
A 1.5X
SHOULDER
LEFT
ELBOW
TO
RIGHT
KNEE,
RIGHT
ELBOW
TO
LEFT
KNEE
BRACE ONTO A BENCH WIDTH
FOR SUPPORT,
PULL
YOUR
ELBOW
GRIP
LEAN YOUR TORSO OVER
AT
A
45°
ANGLE,
KEEP YOUR LOWER
AGAINST
YOUR
SIDES
SWEEP
THENEUTRAL,
WEIGHT OUT
AND OVERHAND
BACK, MINDGRIP
MUSCLE
BACK
DOUBLE
DRIVE YOUR PINKY
INTO THEWITH
HANDLE
HARDER
THAN YOUR
CONNECTION
REAR
DELTS
SIT BACK AND DOWN, 15°
TOE FLARE,
DRIVE YOUR KNEES OUT
POINTER
FINGER
TUCK YOUR CHIN AND RIB
CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS.
LOWER
BACK,
SET YOUR HIPS BACK,
USE
A
PAD
FOCUS ONDON'T
SQUEEZING
YOUR
HAMSTRINGS
TO MAKE THE
ALLOW
YOUR
SPINE
TO
ROUND
PRESS ALL THE WAY UP TO
YOUR MOVE
TOES, STRETCH YOUR CALVES
WEIGHT
FOCUS ON FLEXING
YOUR
LOWER
BACK,BOUNCE
PERFORM OFF OF
AT THE TO
BOTTOM,
DON'T
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
BRING THE
DUMBBELL
ALLTHE
THEWEIGHT
WAY DOWN
TO YOUR
GLUTES
TO
MAKE
MOVE
LEAN AWAY
FROM THEKEEP
MACHINE,
ARMS STRAIGHT
OUT TO
SHOULDERS,
YOUR
TORSO
UPRIGHT
LEAN OVER SUCH THAT YOUR
PARALLEL WITH THE
YOURTORSO
SIDE IS YOUR
TUCK
YOUR
ELBOWS
AGAINST
SIDES
GROUND,
RAISE
YOUR
ARMS
DIRECTLY
OUT
TO
YOUR
SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM
MOVING
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
KEEP YOUR
SCAPULAE
RETRACTED
ANDBENCH
DEPRESSED
BALDES
AND
STAY
FIRM
ON
THE
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL
TUCK ELBOWS SQUEEZE
AT A 45° ANGLE,
LEAN
YOUR TORSO FORWARD
AT
THE
TOP.
CONTROL!
KEEP YOUR ELBOWS BEHIND15°
YOUR TORSO, DON'T LET YOUR
BRACE YOUR LATS, CHEST
TALL,
HIPS
HIGH, PULL THE SLACK
UPPER
ARM
MOVE
HOLD
A
DUMBBELL
DIRECTLY
UNDERNEATH
YOUR
CHIN, SIT
OUT
OF
THE
BAR
PRIOR
TO
MOVING
IT
OFF
THE
GROUND
PLACE
THE AND
DUMBBELL
ON
YOUR
WORKING
THIGH,
TUCK YOUR
BACK
DOWN,
PUSH
YOUR
KNEES
OUT
LATERALLY
MEDIUM CHIN
WIDTH
FOOT
PLACEMENT
ON
THEYOUR
PLATFORM,
DON'T
AND
RIB
CAGE,
ONLY
MOVE
HIPS
FOCUS ONALLOW
SQUEEZING
YOUR
HAMSTRINGS
TO MAKE THE
YOUR
LOWER
BACK
TO
ROUND
PRESS ALL THE WAY UP TO
YOUR MOVE
TOES, STRETCH YOUR CALVES
WEIGHT
FOCUS ON FLEXING
ROTATING
YOURBOUNCE
SPINE, BRING YOUR
AT
THE AND
TODOWN
BOTTOM,
DON'T
PULL
YOUR
ELBOWS
AND
IN,
USE
A 1.5X
SHOULDER
LEFT
ELBOW
TO
RIGHT
KNEE,
RIGHT
ELBOW
TO
LEFT
KNEE
BRACE ONTO A BENCH WIDTH
FOR SUPPORT,
PULL
YOUR
ELBOW
GRIP
LEAN YOUR TORSO OVER
AT
A
45°
ANGLE,
KEEP YOUR LOWER
AGAINST
YOUR
SIDES
SWEEP
THENEUTRAL,
WEIGHT OUT
AND OVERHAND
BACK, MINDGRIP
MUSCLE
BACK
DOUBLE
DRIVE YOUR PINKY
INTO THEWITH
HANDLE
HARDER
THAN YOUR
CONNECTION
REAR
DELTS
SIT BACK AND DOWN, 15°
TOE FLARE,
DRIVE YOUR KNEES OUT
POINTER
FINGER
TUCK YOUR CHIN AND RIB
CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS.
LOWER
BACK,
SET YOUR HIPS BACK,
USE
A
PAD
FOCUS ONDON'T
SQUEEZING
YOUR
HAMSTRINGS
TO MAKE THE
ALLOW
YOUR
SPINE
TO
ROUND
PRESS ALL THE WAY UP TO
YOUR MOVE
TOES, STRETCH YOUR CALVES
WEIGHT
FOCUS ON FLEXING
YOUR
LOWER
BACK,BOUNCE
PERFORM OFF OF
AT THE TO
BOTTOM,
DON'T
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
BRING THE
DUMBBELL
ALLTHE
THEWEIGHT
WAY DOWN
TO YOUR
GLUTES
TO
MAKE
MOVE
LEAN AWAY
FROM THEKEEP
MACHINE,
ARMS STRAIGHT
OUT TO
SHOULDERS,
YOUR
TORSO
UPRIGHT
LEAN OVER SUCH THAT YOUR
PARALLEL WITH THE
YOURTORSO
SIDE IS YOUR
TUCK
YOUR
ELBOWS
AGAINST
SIDES
GROUND,
RAISE
YOUR
ARMS
DIRECTLY
OUT
TO
YOUR
SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM
MOVING
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
KEEP YOUR
SCAPULAE
RETRACTED
ANDBENCH
DEPRESSED
BALDES
AND
STAY
FIRM
ON
THE
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL
TUCK ELBOWS SQUEEZE
AT A 45° ANGLE,
LEAN
YOUR TORSO FORWARD
AT
THE
TOP.
CONTROL!
KEEP YOUR ELBOWS BEHIND15°
YOUR TORSO, DON'T LET YOUR
BRACE YOUR LATS, CHEST
TALL,
HIPS
HIGH, PULL THE SLACK
UPPER
ARM
MOVE
HOLD
A
DUMBBELL
DIRECTLY
UNDERNEATH
YOUR
CHIN, SIT
OUT
OF
THE
BAR
PRIOR
TO
MOVING
IT
OFF
THE
GROUND
PLACE
THE AND
DUMBBELL
ON
YOUR
WORKING
THIGH,
TUCK YOUR
BACK
DOWN,
PUSH
YOUR
KNEES
OUT
LATERALLY
MEDIUM CHIN
WIDTH
FOOT
PLACEMENT
ON
THEYOUR
PLATFORM,
DON'T
AND
RIB
CAGE,
ONLY
MOVE
HIPS
FOCUS ONALLOW
SQUEEZING
YOUR
HAMSTRINGS
TO MAKE THE
YOUR
LOWER
BACK
TO
ROUND
PRESS ALL THE WAY UP TO
YOUR MOVE
TOES, STRETCH YOUR CALVES
WEIGHT
FOCUS ON FLEXING
ROTATING
YOURBOUNCE
SPINE, BRING YOUR
AT
THE AND
TODOWN
BOTTOM,
DON'T
PULL
YOUR
ELBOWS
AND
IN,
USE
A 1.5X
SHOULDER
LEFT
ELBOW
TO
RIGHT
KNEE,
RIGHT
ELBOW
TO
LEFT
KNEE
BRACE ONTO A BENCH WIDTH
FOR SUPPORT,
PULL
YOUR
ELBOW
GRIP
LEAN YOUR TORSO OVER
AT
A
45°
ANGLE,
KEEP YOUR LOWER
AGAINST
YOUR
SIDES
SWEEP
THENEUTRAL,
WEIGHT OUT
AND OVERHAND
BACK, MINDGRIP
MUSCLE
BACK
DOUBLE
DRIVE YOUR PINKY
INTO THEWITH
HANDLE
HARDER
THAN YOUR
CONNECTION
REAR
DELTS
SIT BACK AND DOWN, 15°
TOE FLARE,
DRIVE YOUR KNEES OUT
POINTER
FINGER
TUCK YOUR CHIN AND RIB
CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS.
LOWER
BACK,
SET YOUR HIPS BACK,
USE
A
PAD
FOCUS ONDON'T
SQUEEZING
YOUR
HAMSTRINGS
TO MAKE THE
ALLOW
YOUR
SPINE
TO
ROUND
PRESS ALL THE WAY UP TO
YOUR MOVE
TOES, STRETCH YOUR CALVES
WEIGHT
FOCUS ON FLEXING
YOUR
LOWER
BACK,BOUNCE
PERFORM OFF OF
AT THE TO
BOTTOM,
DON'T
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
BRING THE
DUMBBELL
ALLTHE
THEWEIGHT
WAY DOWN
TO YOUR
GLUTES
TO
MAKE
MOVE
LEAN AWAY
FROM THEKEEP
MACHINE,
ARMS STRAIGHT
OUT TO
SHOULDERS,
YOUR
TORSO
UPRIGHT
LEAN OVER SUCH THAT YOUR
PARALLEL WITH THE
YOURTORSO
SIDE IS YOUR
TUCK
YOUR
ELBOWS
AGAINST
SIDES
GROUND,
RAISE
YOUR
ARMS
DIRECTLY
OUT
TO
YOUR
SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM
MOVING
Notes
TUCK ELBOWS AT A 45° ANGLE, SQUEEZE YOUR SHOULDER
KEEP YOUR
SCAPULAE
RETRACTED
ANDBENCH
DEPRESSED
BALDES
AND
STAY
FIRM
ON
THE
NICE STRETCH ON THE PECS AT THE BOTTOM AND FULL
TUCK ELBOWS SQUEEZE
AT A 45° ANGLE,
LEAN
YOUR TORSO FORWARD
AT
THE
TOP.
CONTROL!
KEEP YOUR ELBOWS BEHIND15°
YOUR TORSO, DON'T LET YOUR
BRACE YOUR LATS, CHEST
TALL,
HIPS
HIGH, PULL THE SLACK
UPPER
ARM
MOVE
HOLD
A
DUMBBELL
DIRECTLY
UNDERNEATH
YOUR
CHIN, SIT
OUT
OF
THE
BAR
PRIOR
TO
MOVING
IT
OFF
THE
GROUND
PLACE
THE AND
DUMBBELL
ON
YOUR
WORKING
THIGH,
TUCK YOUR
BACK
DOWN,
PUSH
YOUR
KNEES
OUT
LATERALLY
MEDIUM CHIN
WIDTH
FOOT
PLACEMENT
ON
THEYOUR
PLATFORM,
DON'T
AND
RIB
CAGE,
ONLY
MOVE
HIPS
FOCUS ONALLOW
SQUEEZING
YOUR
HAMSTRINGS
TO MAKE THE
YOUR
LOWER
BACK
TO
ROUND
PRESS ALL THE WAY UP TO
YOUR MOVE
TOES, STRETCH YOUR CALVES
WEIGHT
FOCUS ON FLEXING
ROTATING
YOURBOUNCE
SPINE, BRING YOUR
AT
THE AND
TODOWN
BOTTOM,
DON'T
PULL
YOUR
ELBOWS
AND
IN,
USE
A 1.5X
SHOULDER
LEFT
ELBOW
TO
RIGHT
KNEE,
RIGHT
ELBOW
TO
LEFT
KNEE
BRACE ONTO A BENCH WIDTH
FOR SUPPORT,
PULL
YOUR
ELBOW
GRIP
LEAN YOUR TORSO OVER
AT
A
45°
ANGLE,
KEEP YOUR LOWER
AGAINST
YOUR
SIDES
SWEEP
THENEUTRAL,
WEIGHT OUT
AND OVERHAND
BACK, MINDGRIP
MUSCLE
BACK
DOUBLE
DRIVE YOUR PINKY
INTO THEWITH
HANDLE
HARDER
THAN YOUR
CONNECTION
REAR
DELTS
SIT BACK AND DOWN, 15°
TOE FLARE,
DRIVE YOUR KNEES OUT
POINTER
FINGER
TUCK YOUR CHIN AND RIB
CAGE DOWN, ONLY MOVE YOUR
LATERALLY
MAINTAIN A NEUTRALHIPS.
LOWER
BACK,
SET YOUR HIPS BACK,
USE
A
PAD
FOCUS ONDON'T
SQUEEZING
YOUR
HAMSTRINGS
TO MAKE THE
ALLOW
YOUR
SPINE
TO
ROUND
PRESS ALL THE WAY UP TO
YOUR MOVE
TOES, STRETCH YOUR CALVES
WEIGHT
FOCUS ON FLEXING
YOUR
LOWER
BACK,BOUNCE
PERFORM OFF OF
AT THE TO
BOTTOM,
DON'T
CAPTAIN'S CHAIR
KEEP YOUR BUTT IN THE SEAT, FOCUS ON SQUEEZING YOUR
BRING THE
DUMBBELL
ALLTHE
THEWEIGHT
WAY DOWN
TO YOUR
GLUTES
TO
MAKE
MOVE
LEAN AWAY
FROM THEKEEP
MACHINE,
ARMS STRAIGHT
OUT TO
SHOULDERS,
YOUR
TORSO
UPRIGHT
LEAN OVER SUCH THAT YOUR
PARALLEL WITH THE
YOURTORSO
SIDE IS YOUR
TUCK
YOUR
ELBOWS
AGAINST
SIDES
GROUND,
RAISE
YOUR
ARMS
DIRECTLY
OUT
TO
YOUR
SIDES
NEUTRAL GRIP, PREVENT YOUR UPPER ARM FROM
MOVING