My Personal Training Book

MTRYAPINEIRNSGOBNOAOL K

By Andre Garcia,

Licensed Personal Trainer #81501625
Licensed Massage Therapist MA#33619

MY PERSONAL TRAINING BOOK

By Andre Garcia,

Licensed Personal Trainer #81501625
Licensed Massage Therapist MA#33619

Editorial Consultant
Chuck Oldham

Design Consultant
Robin K. McDowall

INTRO

I wrote this book because there is no magic pill or special diet that work without exercise. Exercise, or
what I call movement, uses calories for fuel. It is very hard to keep the weight off without movement.
Muscles help burn calories through movement – the more you move the more muscle you will gain. The
more muscle you have, the more calories you will burn. If you eat the proper calories and continue to
burn calories, your body will begin to burn fat for fuel rather than calories. The more fat you lose, the
healthier you will be.

This book has a number of different movements for anyone and everyone to use without getting bored.
So, eat well and get moving!

HOW TO USE MY
PERSONAL TRAINING BOOK

STEP 1 – Using the Table of Contents, decide what area of the body
you want to work.

*Note* When designing your routine, work larger muscle groups
before smaller muscle groups.

STEP 2 – Pick your desired movements basis the muscle groups
chosen in Step 1.

INTRO

THINGS TO KNOW

Consult a doctor before doing any of the motions or routines in this book.

Sets – Sets are how many times you do an doing some old school circular motions with
exercise. Larger muscle groups will do more your arms, touching your toes and/or walking in
sets than smaller muscle groups. When you are place.
working the larger muscles, the smaller ones
are being used to help, so you don’t need a lot Super-sets – Super-sets are when you go straight
of sets for them. Large muscle groups are legs, from one motion to the next, then rest one to
chest and back. Smaller muscle groups are two minutes and do it again.
traps, shoulders, biceps and triceps. Forearms, Example: Do chest 15 reps then do back 15
calves, and abs are muscles that need a lot of reps and rest for one to two minutes, and repeat.
reps and sets to get stronger.
Cross training – Cross training is good for your
Rest time – Rest one to two minutes between heart and lungs. To do cross training, just add a
sets. The less you rest the harder the next set cardio motion between sets instead of your one
will be. to two minute rest time.
Example: Exercise motion – Cardio motion –
Reps – Reps are how many times you perform Exercise motion – Cardio motion and so on.
a motion within the set. Reps have a positive
motion, which is the beginning of the “lift” Choosing your weight – You want to do the most
or the “pull,” depending on the motion being reps first. Your reps will go down if you add
performed. It also has a negative motion, which weight or you make each motion more difficult.
is the lowering of the lift or the bringing back You want the last two to three motions to be
of the pull. You want to feel the positive and hard with every set you do.
negative motions at all times. The negative
motion will get you stronger for the positive Choosing your days – You can go to the gym
motion. You should go to failure on the reps for every day, just don’t do weight-bearing motions
body motions like push-ups. When you are using on the same muscle group two days in a row.
only your own body weight, make sure you feel Your muscles need to rest to get stronger when
the negative and positive of the motion, plus you you are doing weight-bearing motions, so take a
need to go to failure with your reps each time. 24 or 48 hour rest before retraining that same
muscle group.
Every exercise can be performed by using
motion or holding techniques, with weights or The Routines – All routines are for average to
without. advanced people, BEGINNERS should start with
a full body routine two days a week. This means
Holds – Holds are timed in seconds or minutes. two motions for chest and back, and three
The longer you hold the position, the harder it to four motions for legs. Do two sets of each
will be. When you are doing holds with weight motion each day for a month before moving up
or without, you will strengthen the negative and your sets to three.
positive because both muscle groups are fighting Do one motion for traps, shoulders, biceps and
each other to hold that motion as long as you triceps, two sets each for a month before moving
can. up to three sets or adding another motion. For
core motions, choose one motion for three sets
Warming up – Warming up can be done by or two motions for two sets each for a month
starting off with a lighter weight, walking on a before moving up to two to three motions for
treadmill for about ten to fifteen minutes, or three sets each.

TABLE OF CONTENTS

TABLE OF CONTENTS

CHAPTER 1: CHEST MOTIONS
CHAPTER 2: BACK MOTIONS
CHAPTER 3: TRAP MOTIONS
CHAPTER 4: SHOULDER MOTIONS
CHAPTER 5: TRICEP MOTIONS
CHAPTER 6: BICEP MOTIONS
CHAPTER 7: FOREARM MOTIONS
CHAPTER 8: LEG MOTIONS
CHAPTER 9: MULTI-MUSCLE MOTIONS or holds
CHAPTER 10: CORE MOTIONS
CHAPTER 11: ROPE MOTIONS
CHAPTER 12: KICKING MOTIONS
CHAPTER 13: PUNCHING MOTIONS

CHESTMOTIONS

CHAPTER 1: CHEST MOTIONS

During all bench press motions make sure to keep your back pressed on the bench.
Do not arch your back! Do not forget to breathe through the motions, and the speed of the
motion should be about 4 seconds up and down.

1-1. Barbell Flat
Bench Press

Primary muscles: chest-
shoulders-triceps
Put your hands on the bar
just past your shoulders’
width. Lower the bar
as low as your range of
motion will allow you to go
to the chest. Then push
the bar back up, keeping
your elbows under the bar.

3

CHESTMOTIONS

1-2. Barbell Incline
Bench Press

Primary muscles: mid to
upper chest-shoulders-
triceps
Put your hands on the bar
just past your shoulders’
width. Lower the bar
as low as your range of
motion will allow you to go
to the chest. Then push
the bar back up, keeping
your elbows under the bar.

4

CHESTMOTIONS

1-3. Barbell High
Incline Bench Press

Primary muscles: upper
chest-shoulders-triceps
Put your hands on the bar
just past your shoulders’
width. Lower the bar
as low as your range of
motion will allow you to go
to the chest. Then push
the bar back up, keeping
your elbows under the bar.

5

CHESTMOTIONS

TIP Barbell and Dumbbells work the same muscle group, but dumbbells take
more stabilizing. Don’t forget to breathe through the motions and keep

your back pressed on the bench during the motion.

1-4. Dumbbell Flat
Bench Press

Primary muscles: chest-
shoulders-triceps

Hold the dumbbells just
past your shoulders’
width. Press the
dumbbells up toward the
center, then lower them
back down as low as your
range of motion will allow
you to the chest.

6

CHESTMOTIONS

1-5. One Arm
Dumbbell Flat Bench
Press

Primary muscles: chest-
shoulders-triceps
Just press one dumbbell
at a time. This motion
is good for balance,
coordination, and
stabilization.

7

CHESTMOTIONS

1-6. Alternating
Dumbbells Flat Bench
Press

Primary muscles: chest-
shoulders-triceps
As one dumbbell goes
up, the other dumbbell
goes down in a controlled
motion. This motion
is good for balance,
coordination, and
stabilization.

8

CHESTMOTIONS

1-7. Dumbbell Incline
Bench Press

Primary muscles: mid to
upper chest-shoulders-
triceps
Hold the dumbbells just
past your shoulders’
width. Press the
dumbbells up toward the
center, then lower them
back down as low as your
range of motion will allow
you to the chest.

9

CHESTMOTIONS

1-8. One arm
Dumbbell Incline
Bench Press

Primary muscles: mid to
upper chest-shoulders-
triceps
Hold one dumbbell just
past your shoulder width.
Press the dumbbell up
toward the center, then
lower the dumbbell back
down as low as your range
of motion will allow you to
the chest.

10

CHESTMOTIONS

1-9. Alternating
Dumbbells Incline
Bench Press

Primary muscles: mid to
upper chest-shoulders-
triceps
As one dumbbell goes
up, the other dumbbell
goes down in a controlled
motion. This motion
is good for balance,
coordination, and
stabilization.

11

CHESTMOTIONS

1-10. Dumbbell High
Incline Bench Press

Primary muscles: upper
chest-shoulders-triceps
Hold the dumbbells
just past your shoulders’
width. Press the
dumbbells up toward the
center, then lower them
back down as low as your
range of motion will allow
you to the chest.

12

CHESTMOTIONS

1-11. One Arm
Dumbbell High
Incline Bench Press

Primary muscles: upper
chest-shoulders-triceps
Hold the dumbbell just
past your shoulder width.
Press the dumbbell up
toward the center, then
slowly lower the dumbbell
back down as low as your
range of motion will allow
you to the chest.

13

CHESTMOTIONS

1-12. Alternating
Dumbbells High
Incline Bench Press

Primary muscles: upper
chest-shoulders-triceps
As one dumbbell goes
up, the other dumbbell
goes down in a controlled
motion. This motion
is good for balance,
coordination and
stabilization.

14

CHESTMOTIONS

1-13. Hammer Grip
Dumbbell Flat Bench
Press

Primary muscles: chest-
shoulders-triceps
Hold the dumbbells
over your shoulders.
Press them up toward
the center, then lower
them back down to the
shoulders. This motion
may be good for people
with shoulder problems.

15

CHESTMOTIONS

1-14. One Arm
Hammer Grip
Dumbbell Flat Bench
Press

Primary muscles: chest-
shoulders-triceps
Just press one dumbbell
up at a time. This motion
is good for balance,
coordination, and
stabilization.

16

CHESTMOTIONS

1-15. Hammer Grip
Alternating Dumbbell
Flat Bench Press

Primary muscles: chest-
shoulders-triceps
As one dumbbell goes
up, the other dumbbell
goes down in a controlled
motion. This motion
is good for balance,
coordination, and
stabilization.

17

CHESTMOTIONS

1-16. Hammer Grip
Dumbbell Incline
Bench Press

Primary muscles: mid to
upper chest-shoulders-
triceps
Hold the dumbbells
over your shoulders.
Press them up toward
the center, then lower
them back down to the
shoulders. This motion
may be good for people
with shoulder problems.

18

CHESTMOTIONS

1-17. One Arm
Hammer Grip
Dumbbell Incline
Bench Press

Primary muscles: mid to
upper chest-shoulders-
triceps
Just press one dumbbell
up at a time. This motion
is good for balance,
coordination, and
stabilization.

19

CHESTMOTIONS

1-18. Hammer Grip
Alternating Dumbbell
Incline Bench Press

Primary muscles: mid to
upper chest-shoulders-
triceps
As one dumbbell goes
up, the other dumbbell
goes down in a controlled
motion. This motion
is good for balance,
coordination, and
stabilization.

20

CHESTMOTIONS

1-19. Hammer Grip
Dumbbell High Incline
Bench Press

Primary muscles: upper
chest-shoulders-triceps
Hold the dumbbells
over your shoulders.
Press them up toward
the center, then lower
them back down to the
shoulders. This motion
may be good for people
with shoulder problems.

21

CHESTMOTIONS

1-20. One Arm
Hammer Grip
Dumbbell High Incline
Bench Press

Primary muscles: Just
press one dumbbell up
at a time. This motion
is good for balance,
coordination, and
stabilization.

22

CHESTMOTIONS

1-21. Hammer Grip
Alternating Dumbbell
High Incline Bench
Press

Primary muscles: upper
chest-shoulders-triceps
As one dumbbell goes
up, the other dumbbell
goes down in a controlled
motion. This motion
is good for balance,
coordination, and
stabilization.

23

CHESTMOTIONS

1-22. Dumbbell Flat
Bench Fly

Primary muscles: chest-
shoulders-triceps
Hold the dumbbells
up in a hammer grip.
Lower your elbows as the
dumbbells go out. Then
press them back up in the
same direction.

24

CHESTMOTIONS

1-23. One Arm
Dumbbell Flat
Bench Fly

Primary muscles: chest-
shoulders-triceps
Just press one dumbbell
up at a time. This motion
is good for balance,
coordination, and
stabilization.

25

CHESTMOTIONS

1-24. Alternating
Dumbbell Flat
Bench Fly

Primary muscles: chest-
shoulders-triceps
As one dumbbell goes
up, the other dumbbell
goes down in a controlled
motion. This motion
is good for balance,
coordination, and
stabilization.

26

CHESTMOTIONS

1-25. Dumbbells
Incline Bench Fly

Primary muscles: mid to
upper chest-shoulders-
triceps
Hold the dumbbells
up in a hammer grip.
Lower your elbows as the
dumbbells go out. Then
press them back up in the
same direction.

27

CHESTMOTIONS

1-26. One Arm
Dumbbell Incline
Bench Fly

Primary muscles: mid to
upper chest-shoulders-
triceps
Just press one dumbbell
up at a time. This motion
is good for balance,
coordination, and
stabilization.

28

CHESTMOTIONS

1-27. Alternating
Dumbbell Incline
Bench Fly

Primary muscles: mid to
upper chest-shoulders-
triceps
As one dumbbell goes
up, the other dumbbell
goes down in a controlled
motion. This motion
is good for balance,
coordination, and
stabilization.

29

CHESTMOTIONS

1-28. Dumbbell High
Incline Fly

Primary muscles: upper
chest-shoulders-triceps
Hold the dumbbells
up in a hammer grip.
Lower your elbows as the
dumbbells go out. Then
press them back up in the
same direction.

30

CHESTMOTIONS

1-29. One Arm
Dumbbell High Incline
Bench Fly

Primary muscles: upper
chest-shoulders-triceps
Just press one dumbbell
up at a time. This motion
is good for balance,
coordination, and
stabilization.

31

CHESTMOTIONS

1-30. Alternating
Dumbbell High Incline
Bench Fly

Primary muscles: upper
chest-shoulders-triceps
As one dumbbell goes
up, the other dumbbell
goes down in a controlled
motion. This motion
is good for balance,
coordination, and
stabilization.

32

CHESTMOTIONS

1-31. Rotating
Dumbbells In Flat
Bench Press

Primary muscles: chest-
shoulders-triceps
Start with a normal
grip. As you press the
dumbbells up, you rotate
the dumbbells in at the
top, then you reverse
the rotation as you lower
them.

33

CHESTMOTIONS

1-32. One Arm
Rotating Dumbbells In
Flat Bench Press

Primary muscles: chest-
shoulders-triceps
As you press the dumbbell
up, you rotate the
dumbbell in at the top,
then you reverse the
rotation as you lower it.
This motion is good for
balance, coordination,
and stabilization.

34

CHESTMOTIONS

1-33. Alternating and
Rotating Dumbbells In
Flat Bench Press

Primary muscles: chest-
shoulders-triceps
As you press the dumbbell
up, you rotate the
dumbbell in at the top,
then you reverse the
rotation as you lower it.
This motion is good for
balance, coordination,
and stabilization.

35

CHESTMOTIONS

1-34. Rotating
Dumbbells In Incline
Bench Press

Primary muscles: mid to
upper chest-shoulders-
triceps
Start with a normal
grip. As you press the
dumbbells up, you rotate
the dumbbells in at the
top, then you reverse
the rotation as you lower
them.

36

CHESTMOTIONS

1-35. One Arm
Rotating Dumbbells In
Incline Bench Press

Primary muscles: mid to
upper chest-shoulders-
triceps
Start with a normal
grip. As you press the
dumbbells up, you rotate
the dumbbells in at the
top, then you reverse
the rotation as you lower
them.

37

CHESTMOTIONS

1-36. Alternating and
Rotating Dumbbells In
Incline bench press

Primary muscles: mid to
upper chest-shoulders-
triceps
As you press the dumbbell
up, you rotate the
dumbbell in at the top,
then you reverse the
rotation as you lower it.
This motion is good for
balance, coordination,
and stabilization.

38

CHESTMOTIONS

1-37. Rotating
Dumbbells In High
Incline Bench Press

Primary muscles: upper
chest-shoulders-triceps
Start with a normal
grip. As you press the
dumbbells up, you rotate
the dumbbells in at the
top, then you reverse
the rotation as you lower
them.

39

CHESTMOTIONS

1-38. One Arm
Rotating Dumbbells
In High Incline Bench
Press

Primary muscles: upper
chest-shoulders-triceps
As you press the dumbbell
up, you rotate the
dumbbell in at the top,
then you reverse the
rotation as you lower it.
This motion is good for
balance, coordination,
and stabilization.

40

CHESTMOTIONS

1-39. Alternating and
Rotating dumbbells
In High Incline bench
press

Primary muscles: upper
chest-shoulders-triceps
As you press the dumbbell
up, you rotate the
dumbbell in at the top,
then you reverse the
rotation as you lower it.
This motion is good for
balance, coordination,
and stabilization.

41

CHESTMOTIONS

1-40. Dips-Elbows
Out

Primary muscles: chest-
shoulders-triceps

Lean forward and lower
yourself down, then press
yourself up, keeping your
elbows slightly out.

42

CHESTMOTIONS

1-41. Pec Dec

Primary muscles: chest-
shoulders
Keeping your arms on the
pad, press them together,
then slowly bring them
apart as far as your range
of motion will allow.

43

CHESTMOTIONS

1-42. Push-Ups

Primary muscles: chest-
shoulders-traps-triceps-
core
Put your hands under your
shoulders on the floor.
Keep your abs tight, back
and legs straight. Move
your body up and down,
bending at your elbows.

44

CHESTMOTIONS

1-43. Push-Ups (on
your knees)

Primary muscles: chest-
shoulders-traps-triceps-
core
Put your hands under your
shoulders on the floor.
Keep your abs tight, back
straight and knees on the
floor. Keep your butt down
and move your body up
and down, bending at your
elbows.

45

CHESTMOTIONS

1-44. Hindu Push-
Ups

Primary muscles: chest-
shoulders-traps-triceps-
core
Put your hands under your
shoulders on the floor.
Keep your abs tight, back
and legs straight and your
butt in the air. Bend at
your elbows and move
your chest down toward
the floor between your
hands, push body up like
a cobra, then lower your
body back down and up to
the start.

46

CHESTMOTIONS

1-45. Hindu Push-
Ups (on your knees)

Primary muscles: chest-
shoulders-traps-triceps-
core
Put your hands under your
shoulders, knees on the
floor. Keep your abs tight,
back and legs straight and
your butt in the air. Bend
at your elbows and move
your chest down toward
the floor between your
hands, push body up like
a cobra, then lower your
body back down and up to
the start.

47

CHESTMOTIONS

CHEST MOTIONS - Standing

TIP During all standing chest motions keep your knees slightly bent, back
straight, and your abs tight. Don’t lean forward or back during the motions

and don’t forget to breathe.

1-46. Straight Arm
Push Downs

Primary muscles: chest-
shoulders-upper to mid
traps

Place your hands on top
of the straight part of the
Lat bar just past shoulder
width, keeping your knees
bent, your back and arms
straight, and your abs
tight. Push the bar down,
then slowly raise it up. Do
not lean forward during
the motion.

48