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Flat Bench- I bring my feet up off the floor, so that my hips and knees are bent at 90 deg. This keeps my lower back flat and forces good balance and stricter motion. I take the dumbbells fairly deep and at the very top of the press I rotate my palms in for a last tighter squeeze of the muscle.

Incline Bench - Don't swing the dumbbells up into position. Place them on your knees when you sit down, then one at a time lift your knees to help lift the weight into position. Same thing when you are done, don't drop your weights! I again take the weights deep for a good stretch of the muscle, but I do not rotate my hands at the top of the motion. With Incline this bothers my shoulders.

Pec. Deck - I like the machines with the hand grips not the pads. I do one arm at a time for a greater range of motion. A girl at my gym named Tina turned me on to doing these this way and they are great. Doing one arm at a time allows you to bring your arm further across your chest and helps build the definition between the two pecs. Get a solid base with your feet wide apart for stability.

Cable Crosses - Elbows slightly bent, don't lock them out. I lean slightly forward and bring the cables together fairly low across my chest. This hits the lower chest more. I don't actually cross the cables I just butt the heals of my hands together.

Straight Bar Curls - Most importantly don't swing. I keep my elbows tight to my sides and do strict full range of motion.

Alternating Dumbbells - Again don't swing.

Hammer Curls - Hammer means the flat of the weight faces up not the palm of your hand. With dumbbells I alternate arms bringing the wait up across the front of my body. Burn out means I do as many as I can at one weight then drop the weight and do as many again, continue this till the muscle is burning and you have practically no weight in your hands.

Side Laterals - Knees slightly bent. My key is keeping my hands flat; the back of my hand is always facing up. Good squeeze at the top starts hitting the Traps as well.

Front Raises - I love these. I start with palms facing my sides and as I raise the weight I rotate my hand so the palm is up. Elbow slightly bent. I find this isolates the front Deltoid head better.

Rear Delts - I use a pec. deck with handgrips for this. Sitting in the machine back wards pulling the handgrips apart to do flies for the rear head of your shoulder.

Dumbbell Presses - I use my knees to raise the weights for these as I did for incline bench. I start this motion with my hands more in front of my shoulders than beside. My palms face each other. As I press up I rotate my hands so the palms now face forward. I find this motion easiest on my shoulder joints.

Upright Rows - I like the smith machine because it provides a smooth motion and I can bring the weight higher, I lift the weight as high as the bridge of my nose. Shoulders back and don't bounce the weight. Hands close together, I keep my thumbs on top of the bar to keep it from rotating, you don't want the hooks to catch.

Shrugs - I do these seated to be stricter. Hands to the sides I keep my head down. I shrug the weight up and hold it for a couple seconds then let it down and immediately shrug back up. No rest at the bottom. Don't bounce the weight because you can damage the AC joint in your shoulder. It's not a major injury but it hurts and will hinder your training.

Leg Press - Self-explanatory, I go fairly deep, be sure not to lock your knees out at the top.

Leg Extensions - Self-explanatory.

Hamstring Curls - Self-explanatory.

Wide Grip Pull Downs / Chins - I use lifting straps for most back exercises, because my hands aren't as strong as my back. You can use a machine for pull downs or a bar and just chin. I prefer chins, but they are very hard when you first start. I switch back and forth to keep things different. By switching I mean do one for a month or so then switch. Grip palms down and wide, pull the bar to your upper chest. Stretch when arms are straight, and do not swing, or let the bar out to fast.

Rev. Grip Pull Downs / Chins - Hands about shoulder width apart, palms facing you. Same as above, except I bring the bar a bit lower on my chest.

Hammer Strength Seated Rows - These are great. Hammer Strength is a brand name. I like doing one arm at a time; I can get a slightly longer range of motion. This machine keeps your form pretty good so I don't need to comment much.

Wide Grip T-Bar Rows - I only use T-Bar machines with a chest support pad. I find the others to hard on the lower back. I use a very wide grip, palms down. Again stretch and don't swing.

Lower Back Extensions - This uses the machine with the split pads for your pelvis and the pads for your legs behind. Many people in gyms don't know what this is for. You climb in face down. When you are relaxed you hang with your waist bent at 90 degrees. I then hold my arms out above my head. You then straighten your lower back, don't hyper extend.

Head Cavers - I use an easy curl bar for these. They call them head cavers because if you drop the weight to fast you'll cave in your forehead. I lay on a flat bench as I do for dumbbell presses. I hold the bar above my head with my thumbs back (the same side of the bar as my fingers. Lower bar to fore head then extend. Try to keep your elbows pointing to the ceiling.

Cable Push Downs - I super set these. I use a single cable and do reverse grip first (palms up) then regular grip (palms down) right after with no rest. Do both arms at one grip then the other grip. I do the 4 double sets. Elbows should point at the floor at all times.

Bench Dips - Two flat benches parallel, heels on one bench, palms on other bench, thumbs at your side. You're in a seated position and dip away.

Abs.- I don't have a set routine for abs, sorry.

Training routine and schedule Below you will find technique descriptions for each exercise followed by a daily schedule.

Below is a detailed description of each workout and its techniques.

Flat Bench- I bring my feet up off the floor, so that my hips and knees are bent at 90 deg. This keeps my lower back flat and forces good balance and stricter motion. I take the dumbbells fairly deep and at the very top of the press I rotate my palms in for a last tighter squeeze of the muscle. Incline Bench - Don't swing the dumbbells up into position. Place them on your knees when you sit down, then one at a time lift your knees to help lift the weight into position. Same thing when you are done, don't drop your weights! I again take the weights deep for a good stretch of the muscle, but I do not rotate my hands at the top of the motion. With Incline this bothers my shoulders. Pec. Deck - I like the machines with the hand grips not the pads. I do one arm at a time for a greater range of motion. A girl at my gym named Tina turned me on to doing these this way and they are great. Doing one arm at a time allows you to bring your arm further across your chest and helps build the definition between the two pecs. Get a solid base with your feet wide apart for stability. Cable Crosses - Elbows slightly bent, don't lock them out. I lean slightly forward and bring the cables together fairly low across my chest. This hits the lower chest more. I don't actually cross the cables I just butt the heals of my hands together. Straight Bar Curls - Most importantly don't swing. I keep my elbows tight to my sides and do strict full range of motion. Alternating Dumbbells - Again don't swing. Hammer Curls - Hammer means the flat of the weight faces up not the palm of your hand. With dumbbells I alternate arms bringing the wait up across the front of my body. Burn out means I do as many as I can at one weight then drop the weight and do as many again, continue this till the muscle is burning and you have practically no weight in your hands. Side Laterals - Knees slightly bent. My key is keeping my hands flat; the back of my hand is always facing up. Good squeeze at the top starts hitting the Traps as well. Front Raises - I love these. I start with palms facing my sides and as I raise the weight I rotate my hand so the palm is up. Elbow slightly bent. I find this isolates the front Deltoid head better. Rear Delts - I use a pec. deck with handgrips for this. Sitting in the machine back wards pulling the handgrips apart to do flies for the rear head of your shoulder. Dumbbell Presses - I use my knees to raise the weights for these as I did for incline bench. I start this motion with my hands more in front of my shoulders than beside. My palms face each other. As I press up I rotate my hands so the palms now face forward. I find this motion easiest on my shoulder joints. Upright Rows - I like the smith machine because it provides a smooth motion and I can bring the weight higher, I lift the weight as high as the bridge of my nose. Shoulders back and don't bounce the weight. Hands close together, I keep my thumbs on top of the bar to keep it from rotating, you don't want the hooks to catch. Shrugs - I do these seated to be stricter. Hands to the sides I keep my head down. I shrug the weight up and hold it for a couple seconds then let it down and immediately shrug back up. No rest at the bottom. Don't bounce the weight because you can damage the AC joint in your shoulder. It's not a major injury but it hurts and will hinder your training. Leg Press - Self-explanatory, I go fairly deep, be sure not to lock your knees out at the top. Leg Extensions - Self-explanatory. Hamstring Curls - Self-explanatory. Wide Grip Pull Downs / Chins - I use lifting straps for most back exercises, because my hands aren't as strong as my back. You can use a machine for pull downs or a bar and just chin. I prefer chins, but they are very hard when you first start. I switch back and forth to keep things different. By switching I mean do one for a month or so then switch. Grip palms down and wide, pull the bar to your upper chest. Stretch when arms are straight, and do not swing, or let the bar out to fast. Rev. Grip Pull Downs / Chins - Hands about shoulder width apart, palms facing you. Same as above, except I bring the bar a bit lower on my chest. Hammer Strength Seated Rows - These are great. Hammer Strength is a brand name. I like doing one arm at a time; I can get a slightly longer range of motion. This machine keeps your form pretty good so I don't need to comment much. Wide Grip T-Bar Rows - I only use T-Bar machines with a chest support pad. I find the others to hard on the lower back. I use a very wide grip, palms down. Again stretch and don't swing. Lower Back Extensions - This uses the machine with the split pads for your pelvis and the pads for your legs behind. Many people in gyms don't know what this is for. You climb in face down. When you are relaxed you hang with your waist bent at 90 degrees. I then hold my arms out above my head. You then straighten your lower back, don't hyper extend. Head Cavers - I use an easy curl bar for these. They call them head cavers because if you drop the weight to fast you'll cave in your forehead. I lay on a flat bench as I do for dumbbell presses. I hold the bar above my head with my thumbs back (the same side of the bar as my fingers. Lower bar to fore head then extend. Try to keep your elbows pointing to the ceiling. Cable Push Downs - I super set these. I use a single cable and do reverse grip first (palms up) then regular grip (palms down) right after with no rest. Do both arms at one grip then the other grip. I do the 4 double sets. Elbows should point at the floor at all times. Bench Dips - Two flat benches parallel, heels on one bench, palms on other bench, thumbs at your side. You're in a seated position and dip away. Abs.- I don't have a set routine for abs, sorry.
	Schedule: My schedule is divided into three days of different workout. Each day covers different muscles. I get to the gym about 4-5 times a week and therefore work my entire body 1 and 1/2 times a week. DAY ONE:CHEST AND BICEPS Flat Bench Dumbbell Press 4 sets 6 - 10 reps Incline Dumbbell Press 4 sets 6 - 10 reps Single Arm Pec. Deck Flies 4 sets 8 - 12 reps Cable Crossovers 4 sets 8 - 12 reps Straight Bar Curls 4 sets 8 - 12 reps Alternating Dumbbell Curls 4 sets 6 - 10 reps Hammer Curls, Dumbbell 4 sets burnout DAY TWO:SHOULDERS AND LEGS Dumbbell Side Lateral Raises 4 sets 8 - 10 reps Front Dumbbell Raises 4 sets 8 - 10 reps Rear Delt. Pec. Deck 4 sets 8 - 10 reps Dumbbell Over Head Presses 4 sets 6 - 10 reps Upright Rows (Smith Machine) 4 sets 8 - 12 reps Seated Dumbbell Shrugs 4 sets 12 - 15 reps Leg Press 4 sets 15 - 25 reps Leg Extensions 4 sets 10 - 15 reps Hamstring Curls 4 sets 10 - 15 reps Calf Raises 4 sets 10 - 15 reps DAY THREE:BACK AND TRICEPS Wide Grip Pull Downs or Chins 4 sets 8 - 10 reps Close Rev. Grip Pull Downs/Chins 4 sets 8 - 10 reps Hammer Strength Seated Rows 4 sets 6 - 10 reps Wide Grip T-Bar Rows 4 sets 6 - 10 reps Lower Back Extensions 4 sets 10 - 15 reps Head Caver Tricep Extensions 4 sets 8 - 10 reps Cable Pushdowns, Singles Arm 4 double sets 6 - 10 reps Bench Dips to failure

	My Training Routine
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