My Personal Training Book

BICEPMOTIONS

6-18. Halfway Down
Alternating Dumbbell
Curls (Standing)

Primary muscles: biceps-
forearm-core
Hold the dumbbells up in
front of your body, palms
facing in. Lower one
dumbbell down at a time.
As one goes down, the
other dumbbell goes up in
a slow, controlled motion.

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BICEPMOTIONS

6-19. Concentration
Dumbbell Curls
(Standing)

Primary muscles: biceps-
forearm-core
Bend at your knees and
lean over, keeping your
back straight and your abs
tight. Let the arm holding
the dumbbell hang in
front of you. Raise the
dumbbell up and lower it
without moving your upper
arm.

200

BICEPMOTIONS

6-20. Close Grip Curl
Bar or Straight Bar
Curls (Standing)

Primary muscles: biceps-
forearm-core
Grip the bar with hands
close together. Raise the
bar up to your chest, then
slowly lower the bar down,
keeping your elbows down
to your side.

201

BICEPMOTIONS

6-21. Middle Grip
Curl Bar or Straight
Bar Curls (Standing)

Primary muscles: biceps-
forearm-core
Gripping the bar in the
middle, raise the bar
up to your chest, then
slowly lower the bar down,
keeping your elbows down
to your side.

202

BICEPMOTIONS

6-22. Wide Grip Curl
Bar or Straight Bar
Curls (Standing)

Primary muscles: biceps-
forearm-core
Grip the bar wide. Raise
the bar up to your chest,
then slowly lower the
bar down, keeping your
elbows down to your side.

203

BICEPMOTIONS

6-23. Reverse Grip
Curl Bar or Straight
Bar Curls (Standing)

Primary muscles: biceps-
forearm-core
Grip the bar in a reverse
grip in the middle. Raise
the bar up to your chest,
then slowly lower the
bar down, keeping your
elbows down to your side.

204

BICEPMOTIONS

BICEPMOTIONS (Seated)

During all seated bicep motions keep your elbows to your side and don’t lean forward or
backward during the motions. Don’t forget to breathe.

6-25. Straight Grip
Dumbbell Curls
(Seated)

Primary muscles: biceps-
forearm-core
Hold the dumbbells to
the side of your body,
palms facing out. Raise
the dumbbells up to your
shoulders, then slowly
lower the dumbbells back
down.

205

BICEPMOTIONS

6-26. One Arm
Straight Grip
Dumbbell Curls
(Seated)

Primary muscles: biceps-
forearm-core
Hold the dumbbell to
the side of your body,
palm facing out. Raise
the dumbbell up to your
shoulder, then slowly
lower the dumbbell back
down.

206

BICEPMOTIONS

6-27. Straight Grip
Alternating Dumbbell
Curls (Seated)

Primary muscles: biceps-
forearm-core
Hold the dumbbells to
the side of your body,
palms facing out. Raise
one dumbbell up at a
time. When one goes up,
the other dumbbell goes
down in a slow, controlled
motion.

207

BICEPMOTIONS

6-28. Hammer Grip
Dumbbell Curls
(Seated)

Primary muscles: biceps-
forearm-core
Hold the dumbbells to
the side of your body in
a hammer grip. Raise
the dumbbells up to your
shoulders, then slowly
lower the dumbbells back
down.

208

BICEPMOTIONS

6-29. One Arm
Hammer Grip
Dumbbell Curls
(Seated)

Primary muscles: biceps-
forearm-core
Hold the dumbbell to
the side of your body in
a hammer grip. Raise
the dumbbell up to your
shoulder, then slowly
lower the dumbbell back
down.

209

BICEPMOTIONS

6-30. Hammer Grip
Alternating Dumbbell
Curls (Seated)

Primary muscles: biceps-
forearm-core

Hold the dumbbells to
the side of your body in
a hammer grip. Raise
one dumbbell up at a
time. When one goes up,
the other dumbbell goes
down in a slow, controlled
motion.

210

BICEPMOTIONS

6-31. Reverse Grip
Dumbbell Curls
(Seated)

Primary muscles: biceps-
forearm-core
Hold the dumbbells to
the side of your body,
palms facing in. Raise
the dumbbells up to your
shoulders, then slowly
lower the dumbbells back
down.

211

BICEPMOTIONS

6-32. One Arm
Reverse Grip
Dumbbell Curls
(Seated)

Primary muscles: biceps-
forearm-core

Hold the dumbbell to
the side of your body,
palm facing in. Raise
the dumbbell up to your
shoulder, then slowly
lower the dumbbell back
down.

212

BICEPMOTIONS

6-33. Reverse Grip
Alternating Dumbbell
Curls (Seated)

Primary muscles: biceps-
forearm-core
Hold the dumbbells to
the side of your body,
palms facing in. Raise
one dumbbell up at a
time. When one goes up,
the other dumbbell goes
down in a slow, controlled
motion.

213

BICEPMOTIONS

6-34. Supinating
Dumbbell Curls
(Seated)

Primary muscles: biceps-
forearm-core
Hold the dumbbells to
the side of your body
palms facing in. Raise
the dumbbells up as
you turn the dumbbells
in (palms facing you)
to your shoulders, then
slowly lower and turn the
dumbbells back down to
their original position.

214

BICEPMOTIONS

6-35. One Arm
Supinating Dumbbell
Curls (Seated)

Primary muscles: biceps-
forearm-core
Hold the dumbbell to
the side of your body
palm facing in. Raise
the dumbbell up as
you turn the dumbbell
in (palm facing you)
to your shoulder, then
slowly lower and turn the
dumbbell back down to its
original position.

215

BICEPMOTIONS

6-36. Supinating and
Alternating Dumbbell
Curls (Seated)

Primary muscles: biceps-
forearm-core

Hold the dumbbells to
the side of your body,
palms facing in. Raise one
dumbbell up at a time.
As one goes up, the other
dumbbell goes down in a
slow, controlled motion.

216

BICEPMOTIONS

6-37. Halfway
Dumbbell Curls
(Seated)

Primary muscles: biceps-
forearm-core
Hold the dumbbells in
front, palms facing out.
Raise the dumbbells
halfway up, then slowly
lower the dumbbells back
down.

217

BICEPMOTIONS

6-38. One Arm
Halfway Dumbbell
Curls (Seated)

Primary muscles: biceps-
forearm-core
Hold the dumbbell in
front, palm facing out.
Raise the dumbbell
halfway up, then slowly
lower the dumbbell back
down.

218

BICEPMOTIONS

6-39. Halfway
Alternating Dumbbell
Curls (Seated)

Primary muscles: biceps-
forearm-core
Hold the dumbbells in
front of your body, palms
facing out. Raise one
dumbbell up at a time.
As one goes up, the other
dumbbell goes down in a
slow, controlled motion.

219

BICEPMOTIONS

6-40. Halfway Down
Dumbbell Curls
(Seated)

Primary muscles: biceps-
forearm-core
Hold the dumbbells up
in front, palms facing
out. Lower the dumbbells
halfway down, then slowly
raise the dumbbells back
up.

220

BICEPMOTIONS

6-41. One Arm Halfway
Down Dumbbell Curls
(Seated)

Primary muscles: biceps-
forearm-core

Hold the dumbbell up
in front, palm facing
out. Lower the dumbbell
halfway down, then slowly
raise the dumbbell back
up.

221

BICEPMOTIONS

6-42. Halfway Down
Alternating Dumbbell
Curls (Seated)

Primary muscles: biceps-
forearm-core
Hold the dumbbells up in
front of your body, palms
facing out. Lower one
dumbbell down at a time.
As one goes down, the
other dumbbell goes up in
a slow, controlled motion.

222

BICEPMOTIONS

6-43. Concentration
Dumbbell Curls
(Seated)

Primary muscles: biceps-
forearm-core
Sitting on a bench, lean
over and rest the arm
holding the dumbbell on
your leg in front of you.
Raise the dumbbell up
and then lower it, keeping
your arm on your leg.

223

BICEPMOTIONS

6-44. Lying on a
Bench Straight
Dumbbell Curls (Can
be done with any grip)

Primary muscles: biceps-
forearm-core
Lie chest down on a
bench. Let the dumbbells
hang down in front of
you. Raise the dumbbells
up, then slowly lower the
dumbbells down without
moving your upper arms.

224

BICEPMOTIONS

6-45. Lying on a
Bench One Arm
Straight Dumbbell
Curls (Can be done
with any grip)

Primary muscles: biceps-
forearm-core
Lie chest-down on a
bench. Let the dumbbell
hang down in front of
you. Raise the dumbbell
up, then slowly lower the
dumbbell down without
moving your upper arm.

225

BICEPMOTIONS

6-46. Lying on a
Bench Straight grip
Alternating Dumbbell
Curls (Can be done
with any grip)

Primary muscles: biceps-
forearm-core
Lie chest-down on a
bench. Let the dumbbells
hang down in front of you.
Raise one dumbbell up at
a time. As one goes up,
the other dumbbell goes
down.

226

BICEPMOTIONS

6-47. Lying on a Bench
Curl or Straight Bar
Curls (Can be done
with any grip)

Primary muscles: biceps-
forearm-core
Lie chest down on a bench.
Let the bar hang down in
front of you. Raise the bar
up, then slowly lower the
bar down without moving
your upper arms.

227

FOREARMMOTIONS

CHAPTER 7: FOREARM

Forearms can be added to your upper body routines for extra hand and wrist strength.

7-1. Wrist Curls Palms
Up (Dumbbells)

Primary muscles: forearm
Seated, hold the
dumbbells on your legs
with your palms facing
up. Lower and raise the
dumbbells with your wrist.

228

FOREARMMOTIONS

7-2. Wrist Curls Palms
Down (Dumbbells)

Primary muscles: forearm
Seated, hold the
dumbbells on your legs
with your palms facing
down. Raise and lower
the dumbbells with your
wrists.

229

FOREARMMOTIONS

7-3. Forearm
Dumbbell Twist

Primary muscles: forearm

Seated, hold the
dumbbells palms facing
down. Turn the dumbbells
so your palms are up,
then turn the dumbbells
so your palms are facing
down.

230

FOREARMMOTIONS

7-4. Wrist Curls Palms
Up (Curl or straight
bar)

Primary muscles: forearm
Standing or seated, hold
the bar, palms facing up,
then raise and lower the
bar using your wrist.

231

FOREARMMOTIONS

7-5. Wrist Curls Palms
Down (Curl or straight
bar)

Primary muscles: forearm

Standing or seated, hold
the bar palms facing
down, then lower and
raise the bar using your
wrist.

232

LEGMOTIONS

CHAPTER 8: LEGMOTIONS

(Dumbbells)

All leg motions should be done with your back straight and your abs tight. The speed of
motion is 4 seconds up and down. Don’t forget to breathe.

8-1. Dumbbell Squats
(Shoulder width)

Primary muscles:
legs-butt-core
Hold the dumbbells
over your shoulders or to
your side with your legs
shoulder width apart.
Squat down as low as you
can without your knees
going past your feet, then
slowly stand back up.

233

LEGMOTIONS

8-2. Dumbbell Squats
(Close)

Primary muscles:
legs-butt-core
Hold the dumbbells
over your shoulders or
to your side with your
legs and feet together.
Keeping your legs and
feet together, squat down
as low as you can without
your knees going past your
feet, then slowly stand
back up.

234

LEGMOTIONS

8-3. Dumbbell Squats
(Wide)

Primary muscles:
legs-butt-core
Hold the dumbbells over
your shoulders or to your
side. With your legs past
shoulder width, squat
down as low as you can
without your knees going
past your feet, then slowly
stand back up.

235

LEGMOTIONS

8-4. Dumbbell Squats
(One leg)

Primary muscles:
legs-butt-core
Hold the dumbbell over
your shoulder or to your
side. With one leg, squat
down as low as you can
without your knee going
past your foot, then slowly
stand back up.

236

LEGMOTIONS

8-5. Dumbbell Squat
Holds with Side
Stepping

Primary muscles:
legs-butt-core
Hold the dumbbells over
your shoulder or to your
side. Squat down as low
as you can without your
knee going past your feet.
Holding the squat, step
to your right a few steps,
then step to your left.

237

LEGMOTIONS

8-6. Dumbbell
Straight-legged
Deadlift

Primary muscles:
hamstrings-butt-lower
back-abs
Hold the dumbbells in
front of your legs. Slowly
lower the dumbbells to
the ground by bending
over at your waist, keeping
your knees slightly bent,
back straight, and your
abs tight. Then raise
yourself back up, using
the backs of your legs.

238

LEGMOTIONS

8-7. Dumbbell
Lunges, One Leg at a
Time

Primary muscles:
legs-butt-core
Hold the dumbbells over
your shoulders or to your
side. Step forward with
one leg in a lunge, not
allowing your knee to pass
your foot. Then step back,
keeping your back straight
and your abs tight. Don’t
lean forward or back
during the motion.

239

LEGMOTIONS

8-8. Dumbbell
Stepping Back Lunges
One Leg at a Time

Primary muscles:
legs-butt-core
Hold the dumbbells over
your shoulders or to your
side. Step back with one
leg in a lunge, keeping
your back straight and
your abs tight. Don’t lean
forward or back during the
motion.

240

LEGMOTIONS

8-9. Dumbbell
Stationary Lunges (No
stepping)

Primary muscles:
legs-butt-core
Hold the dumbbells over
your shoulders or to your
side. Step forward with
one leg in a lunge, not
allowing your knee to
pass your foot. Stay in
that lunge and go up and
down, keeping your back
straight and your abs
tight. Don’t lean forward
or back during the motion.

241

LEGMOTIONS

8-10. Dumbbell
Alternating Lunges

Primary muscles:
legs-butt-core
Hold the dumbbells over your
shoulders or to your side.
Step forward, then back with
one leg, then switch to the
other leg, keeping your back
straight and your abs tight.
Don’t lean forward or back
during the motion.

242

LEGMOTIONS

8-11. Dumbbell
Alternating Stepping
Back Lunges

Primary muscles: legs-butt-
core
Hold the dumbbells over your
shoulders or to your side.
Step back, then forward with
one leg, then switch to the
other leg, keeping your back
straight and your abs tight.
Don’t lean forward or back
during the motion.

243

LEGMOTIONS

8-12. Dumbbell Side
Lunges, One Side at a
Time

Primary muscles: legs-
butt-core
Hold the dumbbells over
your shoulders or to your
side. Legs should be about
shoulder width apart or
wider. Shift your weight
to the side and squat
down, keeping the other
leg straight, then push
yourself back up. Keep
your back straight and
your abs tight.

244

LEGMOTIONS

8-13. Alternating Side
to Side Dumbbell
Lunges

Primary muscles:
legs-butt-core
Hold the dumbbells
over your shoulders or to
your side. Legs should
be about shoulder width
apart or wider. Shift your
weight to the side and
squat down, keeping the
other leg straight, then
push yourself back up and
do the same on the other
side.

245

LEGMOTIONS

8-14. Dumbbell Cross-
legged Stationary
Lunges

Primary muscles:
legs-butt-core
Hold the dumbbells
over your shoulders or to
your side. Step forward,
crossing one leg over the
other one in a lunge. Hold
that stance and squat up
and down, not allowing
your knee to pass your
foot.

246

LEGMOTIONS

8-15. Dumbbell Calf
Raise

Primary muscles: calf
Hold the dumbbells over
your shoulders or to your
side. Stand with feet
about shoulder width
apart. Raise up on your
toes, using your calves,
then return to your
original postition.

247

LEGMOTIONS

8-16. Dumbbell Calf
Raise, One-Legged

Primary muscles: calf
Hold the dumbbell over
your shoulder or to your
side. Stand on one leg.
Raise up on your toes,
using your calf, then
return to your original
position.

248