DAY 1 (Back and Biceps) [Shoulder + Back

+ Shoulder + Biceps + Brachialis +

Brachioradialis + Wrsit Flexors]

1. Shoulder Exercise (Latissimus Dorsi)

• Bar Lat Stretch

Instructions

Preparation

Standing distance facing bar approximately lower chest height.

Grasp bar with both hands. Lean body forward so bar is
behind/under bar and arms are to sides of head. Feet are keep
away from bar.

Execution

Allow upper body to hang downward while keeping arms to sides

of head. Hold stretch.

Comments

Triceps become more involved if shoulders are keep close to

wrists.
• Bent-over Lat Stretch

Instructions

Preparation

Kneel on mat or floor. Extend arms well beyond knees and place
forearms on floor.

Execution

Lower torso as far down as possible and sit back. Hold stretch.

• Bent-over Lat Stretch (Chair or Bench)

Instructions

Preparation

Kneel in front of chair on floor or mat. Place inside of crossed

arms on end of chair and position head between arms.
Execution

Lower torso. Hold stretch.

• Overhead Lat Stretch

Instructions

Preparation

Put one arm overhead. Grasp elbow or wrist overhead with other
hand.

Execution

Pull elbow toward head and back or pull arm down toward
opposite shoulder. Lean torso to side, away from direction of arm
behind head. Hold stretch. Repeat with opposite arm.

Comments

Avoid overstressing neck anteriorly. See Overhead Triceps

Stretch for similar exercise which can be performed with this
stretch.
• Standing Side Reach Lat Stretch

Preparation

Stand with feet far apart. Place one arm on side of thigh. Put
opposite arm overhead.

Execution

Lean and reach to side away from raised arm. Hold stretch.
Repeat with opposite arm.

Comments

Allow shoulder to raise toward side of head for greater stretch.

• Wall Lat Stretch

Instructions

Preparation
Standing toward wall. Bend over and place palms of hands on
wall, approximately shoulder width and waist height.

Execution

Lower torso. Hold stretch.

Comments

Alternatively, forearms can be placed on wall, parallel with

elbows pointed downward.

• Weighted Chin-up

Instructions

Preparation

Step up and grasp bar with overhand wide grip.

Execution

Pull body up until chin is above bar. Lower body until arms and
shoulders are fully extended. Repeat.

Comments

Added weight can be placed on dip belt or dumbbell can be

placed between ankles. Range of motion will be compromised if
grip is too wide.
• Weighted Close Grip Chin-up

Instructions

Preparation

Step up and grasp parallel bars.

Execution

Pull body up until elbow are to sides. Lower body until arms and
shoulders are fully extended. Repeat.

Comments

Added weight can be placed on dip belt or dumbbell can be

placed between ankles.

2. Back Exercise
• Dumbbell Bent-over Row

Instructions
Preparation

Kneel over side of bench by placing knee and hand of supporting

arm on bench. Position foot of opposite leg slightly back to side.
Grasp dumbbell from floor.

Execution

Pull dumbbell to up to side until it makes contact with ribs or until

upper arm is just beyond horizontal. Return until arm is extended
and shoulder is stretched forward. Repeat and continue with
opposite arm.

Comments
Allow scapula to articulate but do not rotate torso in effort to
throw weight up. Torso should be close to horizontal. Positioning
supporting knee and/or arm slightly forward or back will allow for
proper levelling of torso. Torso may be position lower to allow for
heavier dumbbell to make contact with floor, if desired.

Repeat Above before starting the Biceps

exercises.

3. Biceps

• Dumbbell Curl

Instructions

Preparation

Position two dumbbells to sides, palms facing in, arms straight.

Execution
Pull dumbbell to up to side until it makes contact with ribs or until
upper arm is just beyond horizontal. Return until arm is extended
and shoulder is stretched forward. Repeat and continue with
opposite arm.

Comments

Allow scapula to articulate but do not rotate torso in effort to

throw weight up. Torso should be close to horizontal. Positioning
supporting knee and/or arm slightly forward or back will allow for
proper levelling of torso. Torso may be position lower to allow for
heavier dumbbell to make contact with floor, if desired.

4. Brachialis

• Dumbbell Concentration Curl

Instructions

Preparation

Sit on bench. Grasp dumbbell between feet. Place back of upper

arm to inner thigh. Lean into leg to raise elbow slightly.

Execution

Raise dumbbell to front of shoulder. Lower dumbbell until arm is

fully extended. Repeat. Continue with opposite arm.
Comments

The long head (lateral head) of biceps brachii is activated

significantly more than short head (medial head) of biceps brachii
since short head enters into active insufficiency as it continues to
contract.

5. Brachioradialis

• Dumbbell Hammer Curl

Instructions

Preparation

Position two dumbbells to sides, palms facing in, arms straight.

Execution

With elbows to sides, raise one dumbbell until forearm is vertical

and thumb faces shoulder. Lower to original position and repeat
with alternative arm.
Comments

The biceps may be exercised alternating (as described),

simultaneous, or in simultaneous-alternating fashion. When
elbows are fully flexed, they can travel forward slightly allowing
forearms to be no more than vertical. This additional movement
allows for relative release of tension in muscles between
repetitions.

6. WristFlexor

• Dumbbell Wrist Curl

Instructions

Preparation

Sit and grasp dumbbell with underhand grip. Rest forearm on

thigh with wrist just beyond knee

Execution
Allow dumbbell to roll out of palm down to fingers. Raise
dumbbell back up by gripping and pointing knuckles up as high
as possible. Lower and repeat

Comments

Keep elbow approximately wrist height to maintain resistance

through full range of motion. Hand may be placed under wrist to
offer stability and to maintain horizontal orientation of forearm.

7. WristFlexor

• Dumbbell Ulnar Flexion

Instructions

Preparation

Grasp half loaded dumbbell with plate on pinkie side. Position

arm down to side

Execution

Bend wrist so weighted side is pulled upward. Lower until

weighted side is pointing downward. Repeat.

Comments
 If half loaded dumbbell is not available, one of two
substitutes can be used.

• Empty metal bar: to increase resistance grasp further away

from center with longer end on pinkie side.
• Standard dumbbell: grasp so thumb side is against inside of
weight plate.

DAY 2 (Chest and Triceps) [Chest General

+ Upper + General + Upper + Triceps +
Wrist]

1. Dumbbell Bench Press

Instructions

Preparation

Sit down on bench with dumbbells resting on lower thigh. Kick

weights to shoulder and lie back. Position dumbbells to sides of
chest with bent arm under each dumbbell.

Execution

Press dumbbells up with elbows to sides until arms are extended.

Lower weight to sides of upper chest until slight stretch is felt in
chest or shoulder. Repeat.

Comments
Dumbbells should follow slight arch pattern, above upper arm
between elbow and chest at bottom, traveling inward over each
shoulder at top. No need to drop weights - see suggested mount
and dismount techniques: standard or advanced. Also see mount
& dismount from special machine rack

2. Dumbbell Decline Bench Press

Instructions

Preparation

Sit down on decline bench with feet under leg brace and
dumbbells resting on thigh. Lie back with dumbbells. Position
dumbbells to sides of chest with bent arm under each dumbbell.

Execution

Press dumbbells up with elbows to sides until arms are extended.

Lower weight to sides of chest until slight stretch is felt in chest
or shoulder. Repeat.

Comments

Stirrup should follow slight arch pattern, above upper arm

between elbow and chest at bottom, traveling inward over each
shoulder at top. No need to drop weights - see suggested mount
and dismount technique. Also see mount & dismount from special
machine rack.
3. Dumbbell Decline Fly

Instructions

Preparation

Grasp two dumbbells. Lie supine on decline bench. Support

dumbbells above upper abdomen with arms fixed in slightly bent
position. Internally rotate shoulders so elbows to sides.

Execution

Lower dumbbells to sides until chest muscles are stretched with

elbows fixed. Bring dumbbells together in hugging motion until
dumbbells are nearly together. Repeat.

4. Dumbbell Fly
Instructions

Preparation

Grasp two dumbbells. Lie supine on bench. Support dumbbells

above chest with arms fixed in slightly bent position. Internally
rotate shoulders so elbows to sides.

Execution
Lower dumbbells to sides until chest muscles are stretched with
elbows fixed in slightly bent position. Bring dumbbells together in
hugging motion until dumbbells are nearly together. Repeat.

Comments

Keep shoulders internally rotated so elbows point downward at

bottom position and outward at top position.

5. Dumbbell Pullover
Instructions

Preparation

Lie upper back perpendicular on bench. Flex hips slightly. Grasp

one dumbbell from behind or from side with both hands under
inner plate of dumbbell. Position over chest and keep elbows bent
slightly throughout exercise.

Execution

Lower dumbbell over and beyond head until upper arms are
parallel to torso. Return and repeat.

Comments

Lower body extending off of bench acts as counter balance to

resistance and keeps upper back fixed on bench. Avoid hips from
raising up significantly. Actual range of motion is dependent upon
individual shoulder flexibility. Keep elbows fixed at small bend
throughout exercise. See suggested mount & dismount.
6. Push-up
Instructions

Preparation

Lie prone on floor with hands slightly wider than shoulder width.
Raise body up off floor by extend arms with body straight

Execution

Both upper and lower body must be keep straight throughout

movement. See close grip push-up. Also see push-up test
calculator

7. Upper Chest (Dumbbell Incline Bench

Press)

Instructions

Preparation

Sit down on incline bench with dumbbells resting on lower thigh.

Kick weights to shoulders and lean back. Position dumbbells to
sides of chest with upper arm under each dumbbell

Execution
Press dumbbells up with elbows to sides until arms are extended.
Lower weight to sides of upper chest until slight stretch is felt in
chest or shoulder. Repeat

Comments

Dumbbell should follow slight arch pattern, above upper arm

between elbow and chest at bottom, traveling inward over each
shoulder at top. See suggested mount & dismount. Also see
mount & dismount from special machine rack.

8. Upper Chest (Decline Push-up)

Instructions

Preparation

Kneel on floor with bench or elevation behind body. Position

hands on floor slightly wider than shoulder width. Place feet on
bench or elevation. Raise body body in plank position with body
straight and arms extended.

Execution

Keeping body straight, lower upper body to floor by bending

arms. To allow for full descent, pull head back slightly without
arching back. Push body up until arms are extended. Repeat.

Comments

Range of motion will be compromised if grip is too wide. Higher

elevations will not involve sternal head of pectoralis major. Lower
elevations will target sternal head of pectoralis major but still
involve clavicular head of pectoralis major as a synergist.
Triceps

9. Dumbbell Kickback
Instructions

Preparation

Kneel over bench with arm supporting body. Grasp dumbbell.

Position upper arm parallel to floor.

Execution

Extend arm until it is straight. Return and repeat. Continue with

opposite arm.

Comments

For greater range of motion, upper arm can be positioned with

elbow slightly higher than shoulder.

10. Dumbbell One Arm Triceps Extension

Instructions
Preparation

Sit on seat with back support just below shoulder height. Position
dumbbell over head with arm straight up or slightly back

Execution

Lower dumbbell behind neck or shoulder while maintaining upper

arm's vertical position throughout exercise. Extend arm until
straight. Return and repeat. Continue with opposite arm.

Comments

Let dumbbell pull arm back slightly to maintain full shoulder

flexion. Keep elbow in so movement does not turn into overhead
press. Back support should not be so high that it interferes with
dumbbell being completely lowered (i.e. full range of motion).
Exercise may be performed on bench without back support.

11. Dumbbell Triceps Extension

Instructions

Preparation

Position one dumbbell overhead with both hands under inner

plate (heart shaped grip)

Execution
With elbows overhead, lower forearm behind upper arm by
flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on
back of neck. Raise dumbbell overhead by extending elbows
while hyperextending wrists. Return and repeat

Comments

Position wrists closer together to keep elbows from pointing out

too much. Let dumbbell pull arm back to maintain full shoulder
flexion. Consider using seat with back support as illustrated. Back
support should not be so high that it interferes with dumbbell
being completely lowered (i.e. full range of motion). If shoulder
flexion flexibility is not adequate, position hips slightly forward
(as illustrated) so elbows are positioned upward. Position body
more upright if shoulder flexion flexibility is adequate.

12. Weighted Bench Dip

Instructions

Preparation

Sit on inside of one of two benches placed parallel, slightly less

than leg's length away. Place hands on edge of bench. Straighten
arms, slide rear end off of edge of bench and position heels on
adjacent bench with legs straight. Have assistant place weight on
lap near hips.

Execution

Lower body by bending arms until slight stretch is felt in chest or

shoulder, or rear end touches floor. Raise body and repeat

Comments
Bench height should allow for full range of motion. If assistant is
not available, place weight on lap sitting on floor or edge of
bench.

13. Bench Dip (knees bent)

Instructions

Preparation

Sit on side of bench. Place hands on edge of bench. Place feet on

floor away from bench. Straighten arms, slide rear end off of
edge of bench, and position feet on floor with knees bent.

Execution

Lower body by bending arms until slight stretch is felt in chest or

shoulder, or rear end touches floor. Raise body and repeat.

Comments

Bench height should allow for full range of motion. To increase

resistance, feet can be placed further away from bench or
straightened.

14. Bench Dip (heels on floor)

Instructions

Preparation

Sit on side of bench. Place hands on edge of bench. Position feet

away from bench. Straighten arms, slide rear end off of edge of
bench, and rest heels on floor with legs straight.

Execution

Lower body by bending arms until slight stretch is felt in chest or

shoulder, or rear end touches floor. Raise body and repeat.

Comments

Bench height should allow for full range of motion.

Easier
Knees can be bent to make exercise easier.
• Knees Bent

Harder
Feet can be elevated on other bench to increase resistance.

15. Close Grip Push-up

Instructions

Preparation

Lie prone on floor with hands under shoulders or slightly

narrower. Position body up off floor with extended arms and body
straight.

Execution
Keeping body straight, lower body to floor by bending arms. Push
body up until arms are extended. Repeat

Comments

Both upper and lower body must be keep straight throughout

movement.

16. Overhead Triceps Stretch

Instructions

Preparation

Put one arm overhead. Position forearm as close as possible to

upper arm. Grasp elbow overhead with other hand.

Execution

Pull elbow back and toward head. Hold stretch. Repeat with
opposite arm
16. Wrist Extensor (Dumbbell Lying
Pronation arm down)
Instructions

Preparation

Grasp unilaterally loaded dumbbell with thumb next to weighted

side. Lie on bench on side with weight and position arm with "half
dumbbell" on bench. Bend elbow approximately 90-degrees and
tucked bent elbow under body. Position thumb down (supinated)

Execution

Rotate dumbbell so thumb turns upward (pronation). Return and

repeat.

Comments

Bench can be flat or slightly incline (0-30 degrees) so resistance

occurs during initial range of motion. If unilaterally loaded
dumbbell, or "half dumbbell" is not available, grasp conventional
dumbbell to one side of handle with pinkie against inside surface.

17. Wrist Extensor (Dumbbell Lying

Pronation arm up)
Instructions

Preparation

Lie on bench or mat. With hand of upper arm, grasp unilaterally

loaded dumbbell; pinkie positioned near weighted side. Bend
elbow approximately 90-degrees and place arm on hip or side of
waist. Position thumb upward (supinated)

Execution

Rotate dumbbell so thumb turns downward (pronation). Return

and repeat

Comments

Pad or firm pillow (ball pictured) may be placed between hip and
arm. Elevation of elbow allows resistance during initial range of
motion. This exercise can also be performed seated by corner of
table higher than shoulder height (See Dumbbell Seated
Pronation. If unilaterally loaded dumbbell, or "half dumbbell" is
not available, grasp conventional dumbbell to one side of handle
with thumb against inside surface. Also see Dumbbell Lying
Pronation with arm down.

18. Wrist Extensor (Kneeling Wrist

Extensor Stretch)
Instructions

Preparation

Kneel on floor or mat. Flex wrists and place tops of hand on floor
with fingers pointing toward knees.

Execution

Lean against floor with elbows straight. Hold stretch for 20

seconds.

Comments
Keep elbows straight.

19. Wrist Extensor (Dumbbell Lying

Supination)
Instructions

Preparation

Lie on bench or mat. With hand of upper arm, grasp unilaterally

loaded dumbbell; thumb next to side with weight. Bend elbow
approximately 90-degrees and place forearm on hip, or side of
waist. Position thumb downward (pronated)

Execution

Rotate dumbbell so thumb turns upward (supination). Return and

repeat.

Comments

Pad or firm pillow may be placed between hip and arm. Elevation
of elbow allows resistance during final range of motion. If
unilaterally loaded dumbbell, or "half dumbbell" is not available,
grasp conventional dumbbell to one side of handle with pinkie
against inside surface. Also see Dumbbell Lying Supination with
arm down. This exercise can also be performed seated by corner
of table higher than shoulder height (See Seated Supination).
20. Wrist Extensor (Dumbbell Radial
Flexion)
Instructions

Preparation

Grasp half loaded dumbbell with plate on thumb side. Position

arm down to side.

Execution

Bend wrist so weighted side is pulled upward. Lower until

weighted side is pointing downward. Repeat.

Comments

If half loaded dumbbell is not available, one of two substitutes

can be used.

• Empty metal bar: to increase resistance grasp further away

from center with longer end on thumb side.

• Standard dumbbell: grasp so pinkie side is against inside of

weight plate.

21. Wrist Extensor (Dumbbell Reverse

Wrist Curl)
Instructions

Preparation

Sit and grip dumbbell with overhand grip. Rest forearm on thigh
with wrist just beyond knee.

Execution

Raise dummbell by pointing knuckles upward as high as possible.

Return until knuckles are pointing downward as far as possible.
Repeat.

Comments

Keep elbow approximately wrist height to maintain resistance

through full range of motion. Hand may be placed under wrist to
offer stability and to maintain horizontal orientation of forearm.

22. Wrist Extensor (Dumbbell Seated

Pronation)
Instructions

Preparation

Sit next to elevated surface, approximately arm pit height. With

hand of upper arm, grasp unilaterally loaded dumbbell; pinkie
positioned near weighted side. Bend elbow approximately 90-
degrees and place upperarm on elevated surface. Position thumb
upward (supinated)

Execution
Rotate dumbbell so thumb turns downward (pronation). Return
and repeat.

Comments

If unilaterally loaded dumbbell, or "half dumbbell" is not

available, grasp conventional dumbbell to one side of handle with
thumb against inside surface.

22. Wrist Extensor (Dumbbell Seated

Supination)
Instructions

Preparation

Sit next to elevated surface, approximately arm pit height. With

hand of arm next to elevated surface, grasp unilaterally loaded
dumbbell; thumb next to side with weight. Bend elbow
approximately 90-degrees and place upperarm on elevated
surface. Position thumb downward (pronated)

Execution

Rotate dumbbell so thumb turns upward (supination). Return and

repeat.

Comments

If unilaterally loaded dumbbell, or "half dumbbell" is not

available, grasp conventional dumbbell to one side of handle with
pinkie against inside surface.
Day 3 (Thighs) [ Quadriceps + Hamstrings
+ Quadriceps + Hamstrings + Quadriceps
+ Hamstrings]

Quadricep

1. Standing Quadriceps Stretch

Instructions

Preparation

Stand and touch wall or stationary object for balance. Grasp top
ankle or forefoot behind. Pull ankle or forefoot to rear end.

Execution

Straighten hip by moving knee backward. Hold stretch. Repeat

with opposite side.

Comments

Alternatively, hip may be initially extended, then ankle can be

slowly pulled towards rear end. With either technique, do not
allow knee to flare outward to side. If low back is sensitive to
hyperextension, hip should be postured in more neutral position
than demonstrated. If knee is not completely flexed, Iliopsoas
may be stretched; Quadriceps will not be stretched significantly.
See Standing Tibialis Anterior Stretch for similar exercise which
can be combined with this stretch and performed simultaneously.
If range of motion prohibits grasping of ankle or foot try Standing
Quadriceps Stretch with towel.

2. Dumbbell Squat
Instructions

Preparation

Stand with dumbbells grasped to sides.

Execution

Bend knees forward while allowing hips to bend back behind,

keeping back straight and knees pointed same direction as feet.
Descend until thighs are just past parallel to floor. Extend knees
and hips until legs are straight. Return and repeat.

Comments

Keep head forward, back straight, chest high, arms straight to

sides, and feet flat on floor; equal distribution of weight through
forefoot and heel. Knees should point same direction as feet
throughout movement.
3. Single Leg Split Squat
Instructions

Preparation

Stand facing away from bench. Extend leg back and place top of
foot on bench.

Execution

Squat down by flexing knee and hip of front leg until knee of rear
leg is almost in contact with floor. Return to original standing
position by extending hip and knee of forward leg and repeat.
Continue with opposite leg.

Comments

Keep torso upright during squat; flexible hip flexors are

important. Forward knee should point same direction as foot
throughout movement.

Easier

Placing hand on stationary object can assist with balance. Other

squatting, split squat, or lunging movements may be easier to
perform.

Harder

For greater challenge, add resistance with a barbell or dumbbells.

4. Dumbbell Lunge
Instructions

Preparation

Stand with dumbbells grasped to sides.

Execution

Lunge forward with first leg. Land on heel then forefoot. Lower
body by flexing knee and hip of front leg until knee of rear leg is
almost in contact with floor. Return to original standing position
by forcibly extending hip and knee of forward leg. Repeat by
alternating lunge with opposite leg.

Comments

Keep torso upright during lunge; flexible hip flexors are

important. Lead knee should point same direction as foot
throughout lunge. A long lunge emphasizes Gluteus Maximus;
short lunge emphasizes Quadriceps.
5. Dumbbell Rear Lunge
Instructions

Preparation

Stand with dumbbells grasped to sides.

Execution

Extend one leg back on forefoot. Lower body on other leg by

flexing knee and hip of front leg until knee of rear leg is almost in
contact with floor. Return to original standing position by
extending hip and knee of forward leg. Repeat by alternating rear
lunge with opposite leg.

Comments

Keep torso upright during lunge; flexible hip flexors are

important. Forward knee should point same direction as foot
throughout lunge. A long lunge emphasizes Gluteus Maximus;
short lunge emphasizes Quadriceps.

5. Dumbbell Side Lunge

Instructions

Preparation

Stand with dumbbells grasped to sides.

Execution
Lunge to one side with first leg. Position closest dumbbell behind
thigh and opposite dumbbell to front. Land on heel then forefoot.
Lower body by flexing knee and hip of lead leg, keeping knee
pointed same direction of foot. Return to original standing
position by forcibly extending hip and knee of lead leg. Repeat by
alternating lunge with opposite leg.

Comments

Keep torso upright during lunge. Flexible hip adductors will allow
fuller range of motion. Forward knee should point same direction
as foot throughout lunge. A long lunge emphasizes Gluteus
Maximus; short lunge emphasizes Quadriceps.

6. Dumbbell Single Leg Split Squat

Instructions

Preparation
Stand with dumbbells grasped to sides facing away from bench.
Extend leg back and place top of foot on bench

Execution

Squat down by flexing knee and hip of front leg until knee of rear
leg is almost in contact with floor. Return to original standing
position by extending hip and knee of forward leg and repeat.
Continue with opposite leg

Comments

Keep torso upright during squat; flexible hip flexors are

important. Forward knee should point same direction as foot
throughout movement.

Hamstrings
1. Lying Hamstring Stretch
Instructions

Preparation

Lie on back and lift knee up. Grasp behind thigh near knee with
both hands. Pull knee close to chest.

Execution

Extend knee while maintaining knee close to chest. Hold stretch.

Repeat with opposite leg.

Comments

Far leg can be bent at knee and hip particularly if hip flexors are
tight and greater spinal flexion will not irritate existing lower back
injury. Alternative method (pictured low right) involves pulling leg
toward chest with knee nearly straight. Also see Lying Hamstring
Stretch with towel.

2. Seated Hamstring Stretch

Instructions

Preparation

Sit on floor or mat with knees straight

Execution

Reach toward or beyond toes or bring torso toward legs. Hold

stretch.

Comments

Keep knees straight by tensing Quadriceps. Knees may

inadvertently bend if feet are extended off of thick mat. Spine
may be kept straight. Pelvis may be tilted forward to intensify
stretch.
3. Seated Single Leg Hamstring Stretch
Instructions

Preparation

Sit on floor or mat with legs apart and knees straight.

Execution

Reach toward one foot or bring torso toward one leg. Hold stretch
for 20 seconds. Repeat with opposite leg.

Comments

Alternatively, leg not being stretched can be bent so sole of foot

is next to stretched thigh. Keep knee of stretched leg straight by
tensing Quadriceps. Knees may inadvertently bend if feet are
extended off of thick mat or bench. Spine may be kept straight.
Pelvis may be tilted forward to intensify stretch.

4. Standing Hamstring Stretch

5. Standing Single Leg Hamstring Stretch
Instructions

Preparation

Place foot on bench or elevation.

Execution

Reach toward foot on bench or bring torso toward leg. Hold

stretch. Repeat with opposite leg.

Comments

Avoid throwing leg up onto high elevation. Keep forward knee

straight by tensing Quadriceps. Spine may be kept straight. Pelvis
may be tilted forward to intensify stretch.

Day 4 ( Shoulders + Calves + Abs )

(Deltoid Front + Calves + Deltoid Side +

Calves + Deltoid Side + Deltoid Rear +
Calves + Trapezius Upper + Tibialis
Anterior + Abdonimal + Obliques)

Deltoid Front
1. Dumbbell Arnold Press

Instructions

Preparation

Stand with two dumbbells position in front of shoulders, palms

facing body and elbows under wrists.

Execution

Initiate movement by bringing elbows out to sides. Continue to

raise elbows outward while pressing dumbbells overhead until
arms are straight. Lower to front of shoulders in opposite pattern
and repeat.

Comments

Movement should emphasize shoulder abduction while

minimizing forearm pronation as this exercise attempts to
combine lateral raise like motion with shoulder press. Lean
forward slightly when lifting Dumbbells.
2. Dumbbell Front Raise (Anterior Deltoid)

Instructions

Preparation

Grasp dumbbells in both hands. Position dumbbells in front of

upper legs with elbows straight or slightly bent.

Execution

Raise dumbbells forward and upward with until upper arms are
above horizontal. Lower and repeat.

Comments

Absolute height of movement may depend on range of motion.

Raise should be limited to height achieved just before tightness is
felt in shoulder capsule. Alternatively, height just above
horizontal may be considered adequate. Elbows may be kept
straight or slightly bent throughout movement. Also see
Dumbbell Alternating Front Raise.

3. Dumbbell Alternating Front Raise (Anterior Deltoid)

Instructions
Preparation

Grasp dumbbells in both hands. Position dumbbells in front of

upper legs with elbows straight or slightly bent.

Execution

Raise one dumbbell with elbows fixed in 10° to 30° angle

throughout until upper arm above parallel to floor. Continue with
alternate arm.

Raise one dumbbell forward and upward with until upper arm is
above horizontal. Lower and repeat with opposite arm alternating
between arms.

Comments

Absolute height of movement may depend on range of motion.

Raise should be limited to height achieved just before tightness is
felt in shoulder capsule. Alternatively, height just above
horizontal may be considered adequate. Elbows may be kept
straight or slightly bent throughout movement. Also see
Dumbbell Front Raise.

4. Dumbbell Shoulder Press (Anterior Deltoid)

Instructions
Preparation

Position dumbbells to each side of shoulders with elbows below

wrists.

Execution

Press dumbbells upward until arms are extended overhead.

Lower to sides of shoulders and repeat.

5. Dumbbell One Arm Shoulder Press (Anterior

Deltoid)

Preparation

Stand with dumbbells positioned near shoulder with elbow below

wrists.
Execution

Press dumbbell upward until arm is extended overhead. Lower to

side of shoulder and repeat.

Comments

Torso can lean away for balance.

6. Wall Front Deltoid Stretch (Anterior Deltoid)

Preparation

Face away from wall. Bend over and place hands slightly wider
than shoulder width as high as possible on wall with fingers
positioned upward.

Execution

Bring rear end and back toward wall and squat down. Hold
stretch for 20 seconds.

Comments

A stationary bar can also be used instead of wall.

Calves General

1. Lunging Straight Leg Calf Stretch

Preparation

Stand with one leg far forward and other leg extended back with
knees straight. Both feet are positioned directly forward
Execution

Lower body forward by bending forward knee only. Hold stretch.

Repeat with opposite leg.

Comments

Keep knee of rear leg straight and both feet flat on floor. Keep
upper body upright. Experiment with positioning feet further
apart so minimum bending of forward knee is required.

2. Dumbbell Standing Calf Raise

Preparation

Grasp dumbbell in one hand to side. Position toes and balls of

feet on calf block with arches and heels extending off. Place hand
on support for balance

Execution

Raise heels by extending ankles as high as possible. Lower heels

by bending ankles until calves are stretched. Repeat.

Comments

Exercise step that will not overturn can be used as calf block.
Keep knees straight throughout exercise or bend knees slightly
only during stretch. Quadriceps serve as synergists muscle if
knees are bent slightly during stretch.
Lateral Deltoid (Deltoid Side)

1. Dumbbell Lateral Raise (Lateral Deltoid)

Preparation

Grasp dumbbells in front of thighs with elbows slightly bent. Bend

over with hips and knees bent slightly.

Execution

Raise upper arms to sides until elbows are shoulder height.

Maintain elbows' height above or equal to wrists. Lower and
repeat.

Comments

Maintain slight bend through elbows (10° to 30° angle)

throughout movement. At top of movement, elbows (not
necessarily dumbbells) should be directly lateral to shoulders
since elbows are slightly bent forward. Dumbbells are raised by
shoulder abduction, not external rotation. If elbows drop lower
than wrists, front deltoids become primary mover instead of
lateral deltoids. See Lateral Raise Errors.
2. Dumbbell Lying Lateral Raise (Lateral Deltoid)

Preparation

Lie on side with legs separated for support. Grasp dumbbell in

front of thigh.

Execution

Raise dumbbell from floor until arm is vertical. Maintain fixed

elbow position (10° to 30° angle) throughout exercise. Lower and
repeat.

Comments

Dumbbell is raised by shoulder abduction, not external rotation.

3. Dumbbell Raise (Lateral Deltoid)

Preparation

Stand and grasp dumbbells with arms to side, palms facing sides
of thighs.

Execution
Pull dumbbells up to sides of ribs with elbows out to sides. Lower
and repeat.

Comments
When dumbbells are raised, wrist can be flexed, extended, or
keep neutral.

4. Dumbbell Upright Row (Lateral Deltoid)

Preparation

Grasp dumbbells and stand with palms facing front of thighs.

Execution
Pull dumbbells to front of shoulder with elbows leading out to
sides. Allow wrists to flex as dumbbells rises upward. Lower and
repeat.

Comments
When dumbbells are raised, wrist should be in front or just below
of shoulders; elbows should be to sides, not too far forward. See
Upright Row Safety.
5. Side Deltoid Stretch (Lateral Deltoid)

Preparation

Position arm across chest. Place opposite hand on elbow.

Execution
Push elbow toward chest. Hold stretch. Repeat with opposite arm.

Deltoid Posterior (Deltoid Rear)

1.Dumbbell Lying Rear Delt Raise (Deltoid Posterior)

Preparation

Lie on side with legs separated for support. Grasp dumbbell in

front of chest, palm facing down, arm extended forward with
slight bend.

Execution
Raise dumbbell from floor until it travels above shoulder. Return
dumbbell to floor at original position. Repeat.

Comments
Maintain fixed elbow position straight or slightly bent and keep
upper arm perpendicular to trunk throughout exercise.

2. Dumbbell Lying Rear Delt Row (Deltoid Posterior)

Preparation

Lie chest down on elevated bench. Grasp dumbbells below.

Execution
Keeping upper arm perpendicular to torso and dumbbells just
below elbows, pull dumbbells up until elbows are just above
shoulders. Return and repeat.

Comments
If upper arm travels closer than perpendicular to trunk, latissimus
dorsi becomes involved. Elbows should be raised directly lateral
to shoulders. Bench should be high enough to prevent dumbbells
from hitting floor and close to horizontal. Lying at 45° is not
sufficient angle to target rear deltoids. Much lighter resistance is
required as Dumbbell Lying Row.

3. Dumbbell Rear Delt Row (Deltoid Posterior)

Preparation

Kneel over side of bench with arm and leg to side. Grasp
dumbbell.

Execution
Pull dumbbell up out to side with upper arm perpendicular to
trunk until upper arm is just beyond horizontal. Lower and repeat.

Comments
If upper arm travels closer than perpendicular to trunk, latissimus
dorsi becomes involved. Elbow should be raised directly lateral to
shoulder. Positioning torso at 45° is not sufficient angle to target
rear deltoids. Keep torso bent over approximately horizontal.
Much lighter resistance is required as Dumbbell Bent-over Row.
4. Dumbbell Rear Lateral Raise (Deltoid Posterior)

Preparation

Grasp dumbbells to each side. Bend knees and bend over

through hips with back flat close to horizontal. Position elbows
with slight bend and palms facing together.

Execution
Raise upper arms to sides until elbows are shoulder height.
Maintain upper arms perpendicular to torso and fixed elbow
position (10° to 30° angle) throughout exercise. Maintain height
of elbows above wrists by raising "pinkie finger" side up. Lower
and repeat.

Comments

Dumbbells are raised by shoulder transverse abduction, not

external rotation, nor extention. Upper arm should travel in
perpendicular path to torso to minimize relatively powerful
latissimus dorsi involvement. This mean at top of movement,
elbows (not necessarily dumbbells) should be directly lateral to
shoulders since elbows are slightly bent forward. To exercise
posterior deltoid and not lateral deltoid, keep torso close to
horizontal. Positioning torso at 45° is not sufficient angle to target
rear deltoids. Knees are bent in effort to keep low back straight
(See Hamstring Inflexibility). If low back becomes rounded due to
tight hamstrings, either knees should be bent more or torso may
not be positioned as low. If low back is rounded due to poor form,
slowly lower torso into horizontal position with knees bent and
back straight. Also see Rear Lateral Raise Errors.

5. Dumbbell Seated Rear Lateral Raise (Deltoid

Posterior)

Preparation

Sit at edge of bench with feet placed beyond knees. Bend over
and rest torso on thighs. Grasp dumbbells with each hand under
legs. Position elbows with slight bend with palms facing together
behind ankles (as shown) or just to sides of ankles.

Execution
Raise upper arms to sides until elbows are shoulder height.
Maintain upper arms perpendicular to torso and fixed elbow
position (10° to 30° angle) throughout exercise. Maintain elbows
height above wrists by raising "pinkie finger" side up. Lower and
repeat.

Comments

Dumbbells are raised by shoulder transverse abduction, not

external rotation, nor extention. Upper arm should travel in
perpendicular path to torso to minimize relatively powerful
latissimus dorsi involvement. This mean at top of movement,
elbows (not necessarily dumbbells) should be directly lateral to
shoulders since elbows are slightly bent forward. To exercise
posterior deltoid and not lateral deltoid, keep upper torso close to
horizontal. Positioning upper torso at 45° is not sufficient angle to
target rear deltoids. The spine can be flexed to achive this
positioning if thighs can provide sufficient support for torso. Some
individuals may not be able to bend sufficiently at hip due to
flexibility or girth constraints. Also see Rear Lateral Raise Errors
and Low Back Alignment Exceptions.

Infraspinatus
6. Dumbbell Lying Shoulder External Rotation

Preparation

Lie on side with legs separated for support. Grasp dumbbell and
position elbow against side and forearm across belly.

Execution
Lift dumbbell by rotating shoulder. Return and repeat. Flip over
and continue with opposite arm.

Comments

Maintain elbow against side and fixed elbow position (90° angle)
throughout exercise.

7. Dumbbell Seated Shoulder External Rotation

Preparation

Sit on bench. Place foot on other side of bench and other foot on
floor with knees bent. Place upper elbow on knee with dumbbell
positioned above knee.

Execution

Lower dumbbell downward toward lower leg by rotating shoulder

until slight stretch is felt. Return and repeat. Continue with
opposite arm.

Comments

Throughout movement, keep bent elbow (approximately 90°) in

front of body, chest or shoulder height.

8. Dumbbell Seated Shoulder External Rotation

Preparation

Cross both arms and place both hands behind shoulders of

opposite arms.

Execution

Bring elbows closer together in front of body. Raise elbows

slightly and hold stretch.
9. Dumbbell Upright Shoulder External Rotation

Preparation

Stand or sit with dumbbell positioned out to side of head; bent

elbow, shoulder height with dumbbell above elbow.

Execution

Lower dumbbell forward by rotating shoulder. Return and repeat.

Continue with opposite arm.

Comments

Throughout movement, keep bent elbow (approximately 90°) out

to side, shoulder height.

10. Dumbbell Seated Shoulder External Rotation

Preparation
Stand or sit with side against chest height platform. With
dumbbell in hand, position upper arm horizontally on platform,
elbow bent so forearm is upright.

Execution

Lower dumbbell forward by rotating shoulder. Return and repeat.

Continue with opposite arm.

Comments

Throughout movement, keep bent elbow (approximately 90°) out

to side, shoulder height.

Calves Soleus

1. Kneeling Shin Stretch

2. Lying Shin Stretch

Preparation

Lie on one side. Grasp top forefoot behind.

Execution

Pull forefoot to lower back. Hold stretch. Repeat with opposite

foot.

3. Dumbbell Reverse Calf Raise

Preparation

Grasp dumbbell in one hand to side. Position heels on forward

edge of platform. Grasp support with other hand for balance.

Execution

Pull forefoot of both feet up toward body as far as possible.

Return by extending feet until toes are pointed downward.
Repeat.

Comments

Keep knees and hips straight throughout exercise. The exercise

can be made more difficult by using only one leg or positioning
heels closer to edge of platform. If you need to assist with hands
used for support, use lighter load (or no weight), or position heels
more on platform.
Trapezius – Upper Fibres

1. Dumbbell Shrug

Instructions

Preparation

Stand holding dumbbells to sides.

Execution

Elevate shoulders as high as possible. Lower and repeat.

Comments

Exercise may be perform standing perfectly upright or very

slightly bent over as illustrated. Since this movement becomes
more difficult as full shoulder elevation is achieved, height
criteria for shoulder elevation may be needed. For example,
raising shoulders until slope of shoulders become horizontal may
be considered adequate depending upon individual body
structure. Also see ROM Criteria and Shoulder Shrug Errors.
Obliques (Waist)

1. Pretzel Stretch

Instructions

Preparation

Sit on floor or mat with knees straight. Place one foot on floor to
outside of other knee. Turn torso toward side of bent knee
supporting body with extended arm behind. Place elbow of
opposite arm to outside of bent knee.

Execution

Turn torso further around by pushing side of knee with elbow.

Hold stretch. Repeat with opposite side.

2. Pretzel Stretch

Instructions

Preparation
On floor or mat, lie supine with arms extended to sides. Lift one
leg straight up.

Execution

Lower leg to opposite side toward hand. Hold stretch. Repeat with
opposite side.

Comments

Maintain 90° flexion in hip with both shoulders flat on floor.

Also see Lying Crossover Stretch for Hip Abductors for similar
exercise which can be performed with this stretch.