My Personal Training Book

CHESTMOTIONS

1-47. One-Arm
straight arm push
downs

Primary muscles: chest-
shoulders-upper to mid
traps
Use the handle with one
arm, keeping your knees
bent, your back and arm
straight, and your abs
tight. Push the handle
down, then slowly raise
it back up. Do not lean
forward during the motion.

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CHESTMOTIONS

1-48. (Standing)
Upper Chest Lower
Dumbbell Lift

Primary muscles: lower,
middle to upper chest-
shoulders
Stand with your knees
bent, your back straight,
and your abs tight.
Slightly bend your arms
at the elbows and raise
the dumbbells up and out
to the center, then slowly
lower them down, keeping
your arms bent. Do not
lean back during the
motion.

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CHESTMOTIONS

1-49. (Standing)
Upper Chest One-Arm
Lower Dumbbell Lift

Primary muscles: lower,
middle to upper chest-
shoulders
Stand with your knees
bent, your back straight
and your abs tight.
Slightly bend your arm at
the elbow and raise the
dumbbell up and out to
the center, then slowly
lower it down, keeping
your arm bent. Do not
lean back during the
motion.

51

CHESTMOTIONS

1-50. (Seated) Upper
Chest Lower Dumbbell
Lift

Primary muscles: lower,
middle to upper chest-
shoulders
Sit on a bench keeping
your back straight and
your abs tight. Slightly
bend your arms at the
elbows and raise the
dumbbells up and in to
the center, then slowly
lower them down, keeping
your arms bent. Do not
lean back during the
motion.

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CHESTMOTIONS

1-51. (Seated) Upper
Chest One-Arm Lower
Dumbbell Lift

Primary muscles: lower,
middle to upper chest-
shoulders
Sit on a bench, keeping
your back straight and
your abs tight. Slightly
bend your arm at the
elbow and raise the
dumbbell up and out to
the center, then slowly
lower it down, keeping
your arm bent. Do not
lean back during the
motion.

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BACKMOTIONS

CHAPTER 2: BACK MOTIONS

(Seated) Pull Downs

During all pull down motions keep your back straight and your abs tight. Do not lean back
and don’t forget to breathe through the motion. All motions should be done 4 seconds up
and down.

2-1. Wide Grip Pull
Downs (Seated)

Primary muscles: back-
traps-biceps
Grip the Lat bar past
shoulder width, pull the
bar to the chest, then
slowly raise it back up.

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BACKMOTIONS

2-2. Reverse Grip Pull
Downs (Seated)

Primary muscles: back-
traps-biceps
Grip the Lat bar in a
reverse grip near your
shoulders’ width. Pull the
bar down to the chest,
then slowly raise it
back up.

55

BACKMOTIONS

2-3. Side Grip Pull
Downs (Seated)

Primary muscles: back-
traps-biceps
Grip the handle on each
side and pull it to your
chest, then slowly raise it
back up.

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BACKMOTIONS

2-4. One Arm Pull
Downs Normal Grip
(Seated)

Primary muscles: back-
traps-biceps
Grip the handle with a
normal overhand grip. Pull
the handle down to your
chest, then slowly raise it
back up.

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BACKMOTIONS

2-5. One Arm Pull
Downs Reverse Grip
(Seated)

Primary muscles: back-
traps-biceps
Grip the handle in a
reverse grip and pull it
to the chest, then slowly
raise it back up.

58

BACKMOTIONS

2-6. One Arm Pull
Downs Side Grip
(Seated)

Primary muscles: back-
traps-biceps
Grip the handle on the
side and pull it to the
shoulder, then slowly raise
it back up.

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BACKMOTIONS

BACK MOTIONS(Standing) Pull Downs

During all (standing) pull downs your knees should be bent, your back straight and your abs
tight. Do not lean back or forward during the motion. Don’t forget to breathe through the mo-
tions, which should take 4 seconds up and down.

2-7. Wide Grip Pull
Downs (Standing)

Primary muscles: upper
back and traps-biceps-
core
Grip the Lat bar just past
shoulder width. Keeping
your elbows up, pull the
bar to your chest, then
slowly raise it back up.

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BACKMOTIONS

2-8. Reverse Grip Pull
Downs (Standing)

Primary muscles: back-
traps-biceps-core
Grip the bar in a reverse
grip near shoulder width.
Pull the bar to your chest,
then slowly raise it
back up.

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BACKMOTIONS

2-9. Side Grip Pull
Downs (Standing)

Primary muscles: back-
traps-biceps-core
Grip the handle on each
side. Pull it to your chest,
then slowly raise it
back up.

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BACKMOTIONS

2-10. One Arm
Normal Grip Pull
Downs (Standing)

Primary muscles: upper
back and traps-biceps-
core
Grip the handle in a
normal overhand grip. Pull
it down to your shoulder,
keeping your elbow up,
then raise it slowly back
up.

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BACKMOTIONS

2-11. One Arm
Reverse Grip Pull
Downs (Standing)

Primary muscles: back-
traps-biceps-core
Grip the handle in a
reverse grip. Pull it down
to your shoulder, making
sure your elbow goes
past your body going
back, then slowly raise it
back up.

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BACKMOTIONS

2-12. One Arm Side
Grip Pull Downs
(standing)

Primary muscles: back-
traps-biceps-core
Grip the handle on the
side and pull it down to
the shoulder, keeping your
elbow to the front of your
torso, then raise it back
up.

65

BACKMOTIONS

2-13. Pull Ups

Primary muscles: back-
traps-biceps-core
With a wide overhand
grip, pull your body up
until your head goes past
your hands or the bar,
then slowly lower
yourself back down.

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BACKMOTIONS

2-14. Chin Ups

Primary muscles: back-
traps-biceps-core
With a close reverse grip,
pull your body up until
your head goes past your
hands or the bar, then
lower yourself slowly back
down.

67

BACKMOTIONS

BACK MOTIONS (Standing) Dumbbell Rows

With all standing Dumbbell Rows keep your knees bent, back straight, and your abs tight
during the motions. Do not stand straight up or lean back during the motions. Remember
your speed of motion should be 4 seconds up and down.

2-15. Bent Over
Dumbbell Rows
Elbows In (Standing)

Primary muscles: mid to
lower back-traps-biceps-
core
Hold the dumbbells over
your knees with your arms
straight, then pull them
up toward your armpits.
As your elbows go back
they should stay close to
your sides.

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BACKMOTIONS

2-16. Bent Over One
Arm Dumbbell Rows
Elbow In (Standing)

Primary muscles: mid to
lower back-traps-biceps-
core
Hold the dumbbell over
your knee with your arm
straight, then pull it up
toward your armpit and
slowly lower it back down,
keeping your elbow close
to your side.

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BACKMOTIONS

2-17. Bent Over
Alternating Dumbbell
Rows Elbows In
(Standing)

Primary muscles: mid to
lower back-traps-biceps-
core
Hold the dumbbells over
your knees with your
arms straight, then pull
one dumbbell up toward
your armpit at a time. As
one goes up, the other
dumbbell goes down in a
controlled motion.

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BACKMOTIONS

2-18. Bent Over
Dumbbell Rows
Elbows Up (Standing)

Primary muscles: upper
and lower back-traps-
biceps-core
Hold the dumbbells over
your knees with your arms
straight, then pull them
up toward your shoulders,
keeping your elbows up,
then slowly lower them
back down.

71

BACKMOTIONS

2-19. Bent Over One
Arm Dumbbell Rows
Elbows Up (Standing)

Primary muscles: upper
and lower back-traps-
biceps-core
Hold the dumbbell over
your knee with your arm
straight, then pull it up
toward your shoulder and
slowly lower it back down,
keeping your elbow up.

72

BACKMOTIONS

2-20. Bent Over
Alternating Dumbbell
Rows Elbows Up
(Standing)

Primary muscles: upper
and lower back-traps-
biceps-core
Hold the dumbbells over
your knees with your
arms straight. Keeping
your elbow up, pull one
dumbbell up toward your
shoulder at a time. As
one goes up, the other
dumbbell goes down in a
controlled motion.

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BACKMOTIONS

2-21. Bent Over
Dumbbell Reverse Fly
(Standing)

Primary muscles: lower
and mid back-traps-core
Hold the dumbbells in
front of you. With your
arms bent, raise the
dumbbells up as high as
you can, then slowly lower
them back down, keeping
your arms bent.

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BACKMOTIONS

2-22. Bent Over
One Arm Dumbbell
Reverse Fly (Standing)

Primary muscles: lower
and mid back-traps-core
Hold the dumbbell in
front of you. With your
arm bent, raise it up as
high as you can, then
lower the dumbbell back
down in a controlled
motion, keeping your
arm bent.

75

BACKMOTIONS

2-23. Bent Over
Alternating Dumbbell
Reverse Fly (Standing)

Primary muscles: lower
and mid back-traps-core
Hold the dumbbells in
front of you. With your
arms bent, raise one
dumbbell up at a time
as high as you can. As
one goes up, the other
dumbbell goes down in a
controlled motion. Keep
your arms bent.

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BACKMOTIONS

BACK (Seated) Dumbbell Rows

During all seated back motions keep your back straight and your abs tight. Don’t sit up or
lean over too far. Don’t forget to breathe during the motions, and the speed of motion should
be 4 seconds up and down.

2-24. Bent Over
Dumbbell Rows
Elbows In (Seated)

Primary muscles: back-
traps-biceps-core
Sit on a bench and lean
forward, bending at your
waist, keeping your abs
tight. Hold the dumbbells
in front near your knees,
pull them back toward
your armpits as your
elbows stay near the side
of your body, then lower
them back slowly toward
your knees.

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BACKMOTIONS

2-25. Bent Over One
Arm Dumbbell Rows
Elbow In (Seated)

Primary muscles: back-
trap-bicep-core
Sit on a bench and
lean forward, bending
at your waist, keeping
your abs tight. Holding
the dumbbell in front
near your knee, pull the
dumbbell up toward your
armpit keeping your elbow
down, then slowly lower it
back down to the knee.

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BACKMOTIONS

2-26. Bent Over
Alternating Dumbbell
Rows Elbows In
(Seated)

Primary muscles: back-
traps-biceps-core
Sit on a bench and lean
forward, bending at your
waist, keeping your abs
tight. Hold the dumbbells
in front near your knees.
Pull one up at a time. As
one goes up, the other one
goes down in a controlled
motion.

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BACKMOTIONS

2-27. Bent Over
Dumbbell Rows
Elbows Up (Seated)

Primary muscles: upper
back-traps-biceps-core
Sit on a bench and lean
forward, bending at your
waist, keeping your abs
tight. Hold the dumbbells
in front near your knees.
Pull them back toward
your shoulders as your
elbows stay up, then lower
them back slowly toward
your knees.

80

BACKMOTIONS

2-28. Bent Over One
Arm Dumbbell Rows
Elbow Up (Seated)

Primary muscles: upper
back-trap-bicep-core
Sit on a bench and lean
forward, bending at your
waist, keeping your abs
tight. Hold the dumbbells
in front near your knees.
Pull the dumbbell up
toward your shoulder,
keeping your elbow up,
then slowly lower it back
down to the knee.

81

BACKMOTIONS

2-29. Bent Over
Alternating Dumbbell
Rows Elbows Up
(Seated)

Primary muscles: upper
back-traps-biceps-core
Sit on a bench and lean
forward, bending at your
waist, keeping your abs
tight. Hold the dumbbells
in front near your knees.
Pull one up at a time. As
one goes up, the other one
goes down in a controlled
motion.

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BACKMOTIONS

2-30. Bent Over
Dumbbell Reverse Fly
(Seated)

Primary muscles: mid
back-traps-biceps-core
Sit on a bench and lean
forward, bending at your
waist, keeping your abs
tight. Hold the dumbbells
in front under your legs.
With your arms bent,
raise the dumbbells up
as high as you can, then
lower them slowly down,
keeping your arms bent.

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BACKMOTIONS

2-31. Bent Over
One Arm Dumbbell
Reverse Fly (Seated)

Primary muscles: mid
back-traps-biceps-core
Sit on a bench and lean
forward, bending at your
waist, keeping your abs
tight. Hold the dumbbell
in front of you under your
leg. With your arm bent,
raise the dumbbell up
as high as you can, then
slowly lower it back down.

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BACKMOTIONS

2-32. Bent Over
Alternating Dumbbell
Reverse Fly (Seated)

Primary muscles: mid
back-traps-biceps-core
Sit on a bench and lean
forward, bending at your
waist, keeping your abs
tight. Hold the dumbbells
in front under your legs
with your arms bent.
Raise one dumbbell up at
a time. As one goes up,
the other one goes down
in a controlled motion.

85

BACKMOTIONS

2-33. Lying on a
Bench Dumbbell Rows
Elbows In

Primary muscles: back-
traps-biceps
Hold the dumbbells out in
front. Pull the dumbbells
up toward your armpit,
then slowly lower them
back down, keeping your
elbows near the side of
your body.

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BACKMOTIONS

2-34. Lying on a
Bench One Arm
Dumbbell Rows Elbow
In

Primary muscles: back-
traps-biceps
Hold the dumbbell out in
front. Keeping your elbow
to your side, pull the one
dumbbell up and down in
a slow, controlled motion.

87

BACKMOTIONS

2-35. Lying on a
Bench Alternating
Dumbbell Rows
Elbows In

Primary muscles: back-
traps-biceps
Hold the dumbbells out in
front. Pull one dumbbell
up at a time. As one goes
up, the other dumbbell
goes down in a slow,
controlled motion.

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BACKMOTIONS

2-36. Lying on a
Bench Dumbbell Rows
Elbows Up

Primary muscles: back-
traps-biceps
Hold the dumbbells out in
front. Pull the dumbbells
up toward your shoulders,
then slowly lower them
back down, keeping your
elbows up.

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BACKMOTIONS

2-37. Lying on a
Bench One Arm
Dumbbell Rows Elbow
Up

Primary muscles: back-
traps-biceps
Hold the dumbbell out in
front. Keeping your elbow
up, pull the one dumbbell
up and down in a slow
controlled motion.

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BACKMOTIONS

2-38. Lying on a
Bench Alternating
Dumbbell Rows
Elbows Up

Primary muscles: back-
traps-biceps
Hold the dumbbells out in
front. Pull one dumbbell
up at a time. As one goes
up the other one goes
down in a slow, controlled
motion.

91

BACKMOTIONS

2-39. Lying on a
Bench Dumbbell
Reverse Fly

Primary muscles: back-
traps
Hold the dumbbells in
front. With your arms
bent, raise the dumbbells
up as high as you can,
then slowly lower them
back down.

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BACKMOTIONS

2-40. Lying on a
Bench One Arm
Dumbbell Reverse Fly

Primary muscles: back-
traps
Hold the dumbbell out
in front. Keeping your
arm bent, raise the one
dumbbell up in a slow,
controlled motion, then
lower it back down.

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BACKMOTIONS

2-41. Lying on a
Bench Alternating
Dumbbell Reverse Fly

Primary muscles: back-
traps

Hold the dumbbells out in
front. Keeping your arm
bent, raise one dumbbell
up at a time. As one goes
up, the other dumbbell
goes down in a slow,
controlled motion.

94

BACKMOTIONS

2-42. Bent over
Barbell Rows Elbows
In (Standing)

Primary muscles: lower
and mid back-traps-
biceps-core
Lean over the bar. Keep
your knees bent, back
straight, and your abs
tight. Pull the bar to the
lower part of your chest
area, then slowly lower the
bar back down, keeping
your arms bent.

95

BACKMOTIONS

2-43. Bent Over
Barbell Rows Elbows
Up (Standing)

Primary muscles: lower
and upper back-traps-
biceps-core
Lean over the bar. Keep
your knees bent, back
straight, and your abs
tight. Pull the bar to the
mid to upper part of your
chest area, then slowly
lower the bar back down,
keeping your elbows up.

96

TRAPMOTIONS

CHAPTER 3: TRAP MOTIONS

When doing your Traps keep your knees bent, back straight, and your abs tight. Don’t lean
back or forward during the motions and don’t forget to breathe. The speed of motion should
be 4 seconds up and down.

3-1. Dumbbell Shrugs

Primary muscles: traps
Hold the dumbbells to
your side. Raise your
shoulders up to your ears,
then slowly lower them
back down.

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TRAPMOTIONS

3-2. One Arm
Dumbbell Shrug

Primary muscles: traps
Hold the dumbbell to your
side. Raise your shoulder
up to your ear, then slowly
lower the dumbbell back
down.

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