Exercise		Manual-Notes (if any)
Barbell Bench Press 1) Lie on back with head underneath bar, eyes aligned with bar, and feet flat on floor. 2) Position hands on bar wider than shoulder width or lower the unloaded bar to chest and position grip to where forearms are perpendicular to the floor. 3) Start position: Lift bar off rack with bar directly over head. Lower bar to your mid chest area. Press bar up to starting position. Trainer's comments: Perform seated cable rows *directly* after this exercise.	Sets Reps Weight/ Resistance 1 12-16    2 12-16    3 12-16    4 12-16
Straight Back Seated Cable Row (with bar) 1. Sit in upright position with knees slightly bent and feet planted on foot rests (if applicable). 2. Start position: Grasp bar with overhand grip (palms facing down) with arms fully extended and shoulder width apart. Back should be straight in a neutral position. 3. Keep elbows close to body and pull bar towards abdominal region. Squeeze shoulder blades together as bar touches abdominal region. 4. Return to start position. 5. Remember to keep back straight throughout entire movement - forward flexion of low back may cause injury. Trainer's comments:	Sets Reps Weight/ Resistance 1 12-16    2 12-16    3 12-16    4 12-16
Assisted Chinup 1) Position hands shoulder width to slightly narrower than shoulder width apart with underhand grip (palms facing towards body). 2) Start position: Hang with arms fully extended and elbows forward. Feet may be crossed with knees bent or place feet on platform 3) Pull body up until bar is below chin level. 4) Return to start position. 5) Remember to keep the movement controlled with the body stable to minimize momentum and body sway. If the bar is too high, it is advisable to use a step to ensure proper hand placement as well as safety. Pick a weight that allows you to fatigue at the prescribed repetitions. Trainer's comments: Perform standing dumbbell presses *directly* after this exercise.	Sets Reps Weight/ Resistance 1 12-16    2 12-16    3 12-16    4 12-16
Standing Military Press 1. Sit in upright position or stand with feet shoulder width apart and knees slightly bent. 2. Start position: Position barbell to ear level with an overhand grip (palms facing forward). 3. Press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. 4. Return to start position. 5. Remember to keep back and head straight in a neutral position - hyperextension or excessive flexion may cause injury. Trainer's comments: Use dumbbells instead of a barbell.	Sets Reps Weight/ Resistance 1 12-16    2 12-16    3 12-16    4 12-16
Dumbbell Curl (two arms) 1) Stand with feet shoulder width apart and knees slightly bent or sit in upright position. 2) Start position: Grasp DB’s with underhand grip (palms facing forward) and allow arms to hang down at sides. Elbows should be close to sides. 3) Flex at the elbows and curl DB’s up to approximately shoulder level. Keep elbows close to sides throughout movement. This exercise may be done one arm at a time. 4) Return to start position. 5) Remember to keep back and head straight in a neutral position throughout movement. Shoulders should be stabilized by squeezing shoulder blades together slightly - only the elbow joint should be moving. Trainer's comments: Perform lying triceps extensions *directly* after this exercise.	Sets Reps Weight/ Resistance 1 12-16    2 12-16    3 12-16    4 12-16
Lying Dumbbell Tricep Extension 1) Sit in upright position on a flat bench. Grasp DB’s rest it on corresponding thighs. 2) Start position: Lie onto back and bring the DB to your chest. Press DB up so that it is directly over upper chest. 3) Lower DB towards forehead by bending elbows to 90°. Elbows should remain pointing forward. 4) Return to start position. Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement. Trainer's comments: This concludes Day 1 - Upper Body Training.	Sets Reps Weight/ Resistance 1 12-16    2 12-16    3 12-16    4 12-16
Seated Knee Extension Sit in machine and place your shins behind the pad. Extend your legs by pushing into the pad until the legs are parallel to the ground. Return to the starting position. Trainer's comments: Day 2 - Lower Body + Core. Perform lying hamstring curls *directly* after this exercise.	Sets Reps Weight/ Resistance 1 12-16    2 12-16    3 12-16    4 12-16
Lying Hamstring Curl 1) Lie face down on bench with pad adjusted to fit behind ankles. If machine does not angle upper torso downward, it is recommended that a pillow be placed underneath stomach. 2) Start position: Position knees below bottom edge of bench or pad. Legs should be straight with knees aligned to the lever arm axis of motion and hands grasping handles or side of bench (if applicable). 3) Raise lever arm by flexing at the knees past 90°. 4) Return to start position. 5) Remember to keep hips in contact with bench at all times. Do not hyperextend the low back during movement. Trainer's comments:	Sets Reps Weight/ Resistance 1 12-16    2 12-16    3 12-16    4 12-16
Calf Raise on balance disc 1. Start by placing both feet on a balance disc and maintain your balance. 2. Once you are balanced raise up on the balls of your feet until your ankles are fully extended. 3. Return to the starting position and repeat. Trainer's comments: You can this exercise just use a step instead of a dynadisc. *Directly* after this exercise, sit on a bench and perform toe raises (keep your heels on the floor and lift the ball of your feet/toes off the ground as high as you can) for 30 seconds.	Sets Reps Weight/ Resistance 1 60 seconds    2 60 seconds    3 60 seconds
Back Extension 1) Position body face down on apparatus placing hips and ankles on respective pads. 2) Place hips (and not stomach) on pad. Place lower leg or achilles tendon area on pad. Cross arms and place on chest. 3) Start position: Back should be parallel to ground with knees slightly bent. 4) Lower body until legs and hip are approximately at 90°. 5) Return to start position. 6) To increase resistance, place arms behind head -> arms extended overhead -> holding weight plate or weighted object across chest. Trainer's comments: Perform this exercise on the 45 degree low back apparatus. Continue *directly* to the arm leg exchange.	Sets Reps Weight/ Resistance 1 12-16    2 12-16    3 12-16    4 12-16
Arm to Leg Exchange 1) Lie back onto floor or bench with knees bent and hands straight behind head. Keep elbows back and out of sight. Head should be in a neutral position with a space between chin and chest. 2) Start position: Straighten legs and hold a stability ball between your legs. 3) Leading with the chin and chest towards the ceiling, contract the abdominals and raise shoulders off floor or bench. During the crunch, also bring legs and ball towards chest. At the top position transfer the ball from your legs to your hands. 4) Return to start position and repeat in the other direction. 5) Remember to keep head and back in a neutral position. Hyperextension or flexion of either may cause injury. Trainer's comments:	Sets Reps Weight/ Resistance 1 12-16    2 12-16    3 12-16    4 12-16