Intermediate Level 1 – Chest/Biceps/Calves

FITNESS COACHING

I-1

Intermediate Level 1 – Chest/Biceps/Calves

Remember!

Remember to stretch for 30 seconds after the warm up set!

Tips from Chris!

I have always promoted doing the Bicep before Chest.

For me, when my biceps are engorged with blood it does a few really great things leading into training the chest. 1st, because they are so pumped up it has always seemed I could put up more weight when I went to chest having my biceps so solid and stiff with blood. 2nd, because the bicep tendon is so warmed up it has seemed to affect my shoulders much less during chest training. The bicep tendon attaches in the upper chest/shoulder region which is why I believe training biceps is actually a great way to warm up the shoulder joint before training the chest!

Biceps

Week 1 Biceps
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part!**

Machine / Exercise 1

#40 Hammer Strength Bicep (see video)

Machine / Exercise 2

Hammer curls using red/black ropes (see video)

Machine / Exercise 3

Seated bicep dumbbell curls (see video)

Machine / Exercise 4

#16 Standing cable curls (see video-very important for proper from to hit the peak of the bicep and not jeopardize the shoulder joint)

**stretching for biceps ***

Week 2 Biceps
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

Barbell curls (see video)

Machine / Exercise 2

#43 Hammer preacher curl (see video)

Machine / Exercise 3

Lying bicep curls using W bar (see video)

Machine / Exercise 4

Seated curls using incline bench (see video)

**stretching for biceps ***

Week 3 Biceps
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

Arnold curls using attachment (see video)

Machine / Exercise 2

Hammer curls – Using EZ bar (#E51)

Machine / Exercise 3

#40 Hammer Strength bicep (see video)

Machine / Exercise 4

Seated dumbbell curls (see video)

**stretching for biceps ***

Week 4 Biceps
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

Lying bicep curls (see video)

Machine / Exercise 2

Arnold concentration curls – Use Chris’s finish. (video coming soon)

Machine / Exercise 3

One armed concentration curls using stand-up preacher curl station but backwards (see video)

Machine / Exercise 4

(This one is confusing because you are using machine/station #16 but the video is using an exercise (#E148)
Video coming soon

** Stretching for biceps (#E31)**

Chest

Week 1 Chest
**remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

Barbell bench press (see video- very important to know proper form!)

Machine / Exercise 2

#11 Hammer incline press (see video)

Machine / Exercise 3

#2 Hammer Decline press (see video)

Machine / Exercise 4

Dumbbell fly’s (see video- very important to know proper form!))

**stretching for chest**

Week 2 Chest
**remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#3 Dynabody standing press (see video)

Machine / Exercise 2

Dumbbell incline press (see video)

Machine / Exercise 3

#4 Decline barbell press (video coming soon)

Machine / Exercise 4

#15 Hammer fly machine (see video-this machine’s function can be strange so please watch video for my tips)

**stretching for chest**

Week 3 Chest
*Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

Dumbbell bench press (see video)

Machine / Exercise 2

#16 Smith Machine incline press (#E65)

Machine / Exercise 3

#5 Leverage decline press (see video)

Machine / Exercise 4

#16 Cable crossover fly’s (see video)

**stretching for chest**

Week 4 Chest
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#10 Barbell incline press (see video)

Machine / Exercise 2

#6 Hammer chest press (see video)

Machine / Exercise 3

#2 Hammer decline press (see video)

Machine / Exercise 4

Incline dumbbell flys (video coming soon)

**stretching for chest**

Calves

Week 1 Calves
**Calves is a smaller body part so even on the intermediate training levels 2-3 exercises is plenty if done right. I have always believed that stretching should be done right after your warm up set on only the 1st exercise and then again at the end of each body part **

**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#50 magnum standing calf (see video)

Machine / Exercise 2

#51 Maxicam seated calf (see video)

Machine / Exercise 3

#52 Hammer tibialis (see video)

** Stretching for calves (coming soon)**

Week 2 Calves
**remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

**remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

#54 Hammer seated calf press (see video)

Machine / Exercise 2

#53 Icarian donkey calf (see video)

Machine / Exercise 3

#52 Hammer tibialis (see video)

** Stretching for calves (coming soon)**

Week 3 Calves
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#57 Life fitness leg press but doing calves (see video)

Machine / Exercise 2

#50 magnum standing calf (see video)

Machine / Exercise 3

#52 Hammer tibialis (see video)

** Stretching for calves (coming soon)**

Week 4 Calves
**Remember to stretch right after your warm up set on the 1st exercise and then again at the end of each body part! **

Machine / Exercise 1

#54 Hammer seated calf press (see video)

Machine / Exercise 2

#50 magnum standing calf (see video)

Machine / Exercise 3

#52 Hammer tibialis (see video)

** Stretching for calves (coming soon)**

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