30 Day Design System
Workout 1
-Spinal Stretch-
www.worldstarbodies.com
-Pull-Ups (You can also use a pull-up machine.)-
www.worldstarbodies.com
-Close-grip Front Lat Pull-Downs-
www.worldstarbodies.com
-Smith Machine Rows-
www.worldstarbodies.com
Variations: You can perform the same exercise using a supinated (palms facing away from you) grip to concentrate on designing the lower lat area. You can also use barbells and dumbbells.
-Straight-Arm Pull-Downs-
www.worldstarbodies.com
-Bent Arm Barbell Pullovers-
www.worldstarbodies.com
-Leverage Shrugs-
www.worldstarbodies.com
-Spinal Stretch-
www.worldstarbodies.com
- Sit in a chair so your back is straight with feet planted on the floor.
- Interlace your fingers behind your head, elbows out and your chin down.
- Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your opposite elbow to the inside of your opposite knee.
- Return to upright position and then repeat for your other side.
-Pull-Ups (You can also use a pull-up machine.)-
www.worldstarbodies.com
- Grasp a sturdy bar with a firm overhand grip and your hands separated about shoulder width apart and your arms straightened but not locked, allow your body to hang from the bar. This is your starting position.
- Pull yourself upward so your chest nearly touches the bar and your chin is over the bar.
- Slowly lower to starting position.
-Close-grip Front Lat Pull-Downs-
www.worldstarbodies.com
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the kneepad of the machine to fit your height.
- Grab the bar with the palms facing forward using a distance smaller than your shoulder width, with your elbows directly under your wrists.
- As you have both arms extended in front of you, stick your chest out and keep your spine stacked. This is your starting position.
- As you exhale, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
- Inhale as you slowly raise the bar back to the starting position when your arms are fully extended but not locked.
- Repeat from starting position for prescribed repetitions.
-Smith Machine Rows-
www.worldstarbodies.com
- Set the barbell attached to the smith machine to a height that is about 2 inches below your knees.
- Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Keep your back arched and do not hunch over.
- Now grasp the barbell using an overhand (pronated) grip and unlock it from the smith machine rack. Let it hang directly in front of you as your arms hang extended perpendicular to the floor and your torso. This is your starting position.
- While keeping the torso stationary, lift the barbell as you exhale, keeping the elbows close to the body and the forearms stationary. At the top contracted position, squeeze the back muscles and hold for a second.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Variations: You can perform the same exercise using a supinated (palms facing away from you) grip to concentrate on designing the lower lat area. You can also use barbells and dumbbells.
-Straight-Arm Pull-Downs-
www.worldstarbodies.com
- Grab the wide bar from the top pulley of a pull-down machine and using a wider than shoulder-width pronated (palms down) grip. Step backwards two feet or so.
- Bend your torso forward at the waist by around 30-degrees with your arms fully extended in front of you and a slight bend at the elbows. If your arms are not fully extended then you need to step back a bit more until they are. Once your arms are fully extended and your torso is slightly bent at the waist, tighten the lats by bringing the shoulder blades down and back to start.
- While keeping the arms straight, exhale as you pull the bar down by contracting the lats until your hands are next to the side of the thighs.
- While keeping the arms straight, slowly reverse to starting position while inhaling.
-Bent Arm Barbell Pullovers-
www.worldstarbodies.com
- Lie on a flat bench with a barbell using a shoulder grip width.
- Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
- While keeping your arms in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
- Exhale as you bring the barbell back to the starting position using the same arc of motion.
-Leverage Shrugs-
www.worldstarbodies.com
- Load the pins to an appropriate weight. Position yourself directly between the handles.
- Grasp the top handles with a comfortable grip, and then lower your hips as you inhale. Look forward, keeping the body upright with a straight spine.
- Drive through the floor with your heels, extending your hips and knees as you exhale and rise to a standing position. Keep your arms straight throughout the movement, finishing with your shoulders back. This will be your starting position.
- Raise the weight by shrugging the shoulders towards your ears, moving straight up.
- Pause at the top of the motion, and then return the weight to the starting position.
Workout 2
-Overhead Lat Stretch-
www.worldstarbodies.com
-Underhand Cable Pull-downs-
www.worldstarbodies.com
-V-Bar Pull-Downs-
www.worldstarbodies.com
-Alternating Renegade Rows-
www.worldstarbodies.com
-Seated Good Mornings-
www.worldstarbodies.com
-Lying T-Bar Rows-
www.worldstarbodies.com
-Smith Machine Shrugs-
www.worldstarbodies.com
-Overhead Lat Stretch-
www.worldstarbodies.com
- Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back.
- Hold and then switch sides.
-Underhand Cable Pull-downs-
www.worldstarbodies.com
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the kneepad of the machine to fit your height.
- Grab the pull-down bar with the hands less than shoulder-width apart, palms facing your torso (a supinated grip).
- Bring your torso back around 30-degrees with your lower back arched and your chest out. This is your starting position.
- Exhale as you pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
- After a second in the contracted position, inhale and slowly bring the bar back to the starting position, shoulders away from your ears and arms extended overhead.
- Repeat this motion for the prescribed amount of repetitions.
-V-Bar Pull-Downs-
www.worldstarbodies.com
- Sit down on a pull-down machine with a V-Bar attached to the top pulley.
- Adjust the kneepad of the machine to fit your height.
- Grab the V-bar with the palms facing each other (a neutral grip). Stick the chest out and lean yourself back slightly (around 30-degrees). This will be your starting position.
- Using your lats, pull the bar down as you exhale, squeezing your shoulder blades down. Continue until your chest nearly touches the V-bar.
- Inhale as you slowly bring the bar back to the starting position.
- Repeat for the prescribed number of repetitions.
-Alternating Renegade Rows-
www.worldstarbodies.com
- Place two dumbbells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the dumbbells to support your upper body. You may need to position your feet wide for support.
- Push one dumbbell into the floor and row the other dumbbell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
- Lower the dumbbell to the floor before lifting the dumbbell in the opposite hand. Repeat for prescribed reps.
-Seated Good Mornings-
www.worldstarbodies.com
- Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, hands securely gripping the bar.
- Remove the bar from the rack, creating a tight arch in your lower back with your head facing forward. With your back, shoulders, and core tight, sit back with your hips until you are seated on the box. This will be your starting position.
- Keeping the bar tight, bend forward at the hips as much as possible or until parallel to the pins.
- Reverse the motion until your torso it upright.
-Lying T-Bar Rows-
www.worldstarbodies.com
- Load the T-bar Row Machine with the desired weight and adjust the leg height so that your upper chest is at the top of the pad. Grab the handles with your desired grip.
- Lift the bar off the rack and extend your arms in front of you. This will be your starting position.
- Exhale as you slowly pull the weight towards your chest as you squeeze your back.
- After a brief squeeze at the top of the movement, inhale slowly back down to the starting position.
- Repeat for the recommended amount of repetitions.
-Smith Machine Shrugs-
www.worldstarbodies.com
- Set the bar height on the smith machine to the middle of your thighs. Once the correct height is chosen and the bar is loaded, grab the bar using a pronated grip (palms facing you), shoulder width apart.
- Lift the barbell up and fully extend your arms with your back straight. This is the starting position.
- While exhaling, elevate the bar by raising your shoulders towards your ears.
- Hold the contraction for a second before lowering the bar back down to the starting position while inhaling.
- Repeat for the recommended amount of repetitions.
Workout 3
-Upper Back Stretch-
www.worldstarbodies.com
-Rocky Pull-Ups/Pull-Downs (You can also use a pull-down machine.)-
www.worldstarbodies.com
Variations: You can use a pull-up assist machine, a spotter to hold your legs, or a pull-down machine to help you with the movement.
-Rack Pulls-
www.worldstarbodies.com
-Middle Back Shrugs-
www.worldstarbodies.com
-Seated Rows-
www.worldstarbodies.com
Variations: You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).
-Supermans-
www.worldstarbodies.com
Variations: You can also perform this exercise using one arm and leg at a time.
-Standing Dumbbell Upright Rows-
www.worldstarbodies.com
Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar.
-Upper Back Stretch-
www.worldstarbodies.com
-Rocky Pull-Ups/Pull-Downs (You can also use a pull-down machine.)-
www.worldstarbodies.com
- With a wide grip, grab the pull-up bar with the palms facing forward. Bring your torso back 30-degrees while keeping your spines stacked and sticking your chest out. This is your starting position.
- Exhale as you pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back.
- After a second in the contracted position, inhale and slowly lower your torso back to the starting position when your arms are fully extended with the lats still engaged.
- Repeat the same movements as described above except this time your torso will remain straight.
Variations: You can use a pull-up assist machine, a spotter to hold your legs, or a pull-down machine to help you with the movement.
-Rack Pulls-
www.worldstarbodies.com
- Set up in a power rack with the bar on the pins. The pins can be just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position with feet under hips, back arched, and hips back to engage the hamstrings.
- Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight. The wider you grab the bar, the more your lats will be involved in the movement.
- With your head looking forward, exhale as your extend through the hips and knees, pulling the weight up and back until spine is completely straight and upright. Squeeze your glutes here and pull your shoulders back as you complete the movement.
- Inhale as you slowly return the weight to the pins and repeat.
-Middle Back Shrugs-
www.worldstarbodies.com
- Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor with palms of your hand facing each other. This will be your starting position.
- As you exhale, squeeze your shoulder blades back and together and hold the contraction for a full second.
- Inhale and return to start.
- Repeat for the recommended amount of repetitions.
-Seated Rows-
www.worldstarbodies.com
- For this exercise you will need access to a low pulley row machine with a V-bar. Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles with a neutral grip.
- With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- Keeping the torso stationary, exhale as you pull the handles back towards your torso while keeping the arms close to your sides.
- Hold the contraction for a second before inhaling back to start.
- Repeat for the recommended amount of repetitions.
Variations: You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).
-Supermans-
www.worldstarbodies.com
- Lie face down on the floor or exercise mat with limbs extended. Your arms should be fully extended in front of you. This is the starting position.
- Simultaneously raise your arms, legs, and chest off of the floor as exhale and squeeze all of the muscles in the back of your body.
- Slowly begin to lower your arms, legs and chest back down to the starting position while inhaling. That’s one rep.
Variations: You can also perform this exercise using one arm and leg at a time.
-Standing Dumbbell Upright Rows-
www.worldstarbodies.com
- Grasp a dumbbell in each hand with a neutral grip. The dumbbells should be resting by the sides of your thighs. Your arms should be extended with a slight bend at the elbows and your back should be straight, shoulders down and back. This will be your starting position.
- Use your shoulders to lift the dumbbells towards your armpits as you exhale. The dumbbells should be close to the body as you move them up and the elbows should drive the motion. Keep your torso stationary and pause for a second at the top of the movement.
- Lower the dumbbells back down slowly to the starting position. Inhale as you perform this portion of the movement.
- Repeat for the recommended amount of repetitions.
Variations: This exercise can also be performed using a straight bar attached to a low pulley and it can also be performed using an e-z bar.
Workout 4
-Middle Back Stretch-
www.worldstarbodies.com
-Farmers Walks-
www.worldstarbodies.com
-Dumbbell Incline Rows-
www.worldstarbodies.com
-Lat Pull-Downs-
www.worldstarbodies.com
-Bent Over One-Arm Long Bar Rows-
www.worldstarbodies.com
-Hyperextensions (Back Extensions)-
www.worldstarbodies.com
-Calf Machine Shoulder Shrugs-
www.worldstarbodies.com
-Middle Back Stretch-
www.worldstarbodies.com
- Stand so your feet are shoulder width apart and your hands are on your hips.
- Twist at your waist until you feel a stretch. Hold for 30 seconds and then switch sides.
-Farmers Walks-
www.worldstarbodies.com
- These can be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing by your chosen weight.
- Bend from the knees and firmly grip before lifting them up by driving through your heels, keeping your back straight and your head up.
- Walk taking short, quick steps, breathing evenly and keeping your shoulders down and back.
-Dumbbell Incline Rows-
www.worldstarbodies.com
- Lean into an incline bench, chest down, with a dumbbell in each hand with a neutral grip, arms straight. This will be your starting position.
- Exhale as you retract the shoulder blades and flex the elbows to row the dumbbells to your sides.
- Pause at the top of the motion, and then inhale as you return to the starting position.
-Lat Pull-Downs-
www.worldstarbodies.com
- Grasp the lat pull-down bar and make sure your spine is stacked and your shoulders are pulled down and back. This is your starting position.
- Exhale as you squeeze your back and pull the bar down to the upper chest.
- Inhale and slowly return to start.
-Bent Over One-Arm Long Bar Rows-
www.worldstarbodies.com
- Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
- Bend forward until your torso is as close to parallel with the floor as you can get with your knees slightly bent.
- Grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
- Exhale as you pull the bar straight up with your elbow by your side until the plates touch your lower chest. Do not allow for any swinging of the torso. Only the arm should move.
- Slowly lower the bar to the starting position as you inhale.
- Repeat for the recommended amount of repetitions and then switch arms.
-Hyperextensions (Back Extensions)-
www.worldstarbodies.com
- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. With your body straight, cross your arms in front of you or behind your head. This will be your starting position.
- Inhale as you bend forward slowly at the waist as far as you can while keeping your back flat.
- Slowly raise your torso back to the initial position as you exhale.
- Repeat for the recommended amount of repetitions.
-Calf Machine Shoulder Shrugs-
www.worldstarbodies.com
- Position yourself on the calf machine so the shoulder pads are above your shoulders. Your torso should be straight with the arms extended normally by your sides. This will be your starting position.
- Raise your shoulders up towards your ears as you exhale and hold the contraction for a full second.
- Slowly return to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Workout 5
-One-Handed Hangs-
www.worldstarbodies.com
-Reverse Grip Pull-Ups-
www.worldstarbodies.com
-Inverted Rows-
www.worldstarbodies.com
-Dumbbell Shrugs-
www.worldstarbodies.com
-Incline Bench Pulls-
www.worldstarbodies.com
-Leverage Iso Rows-
www.worldstarbodies.com
-Cable Shrugs-
www.worldstarbodies.com
Variations: You can use a single handle and work one side at a time.
-One-Handed Hangs-
www.worldstarbodies.com
-Reverse Grip Pull-Ups-
www.worldstarbodies.com
- Grasp the bar with a reverse grip; hands about shoulder width apart. Allow yourself to hang in the initial position without locking your arms.
- While focusing your attention on your biceps, lats, and back muscles, exhale as you pull yourself up and try to touch either your chin or upper chest to the bar by squeezing your shoulder blades together. Keep your elbows close to your body.
- Inhale and slowly return to the initial position.
-Inverted Rows-
www.worldstarbodies.com
- Position a bar in a rack to about waist height. You can also use a smith machine.
- Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended, and the bar directly in line with the midline of your chest. This will be your starting position.
- Exhale as you flex the elbows, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement and squeeze your back.
- Pause at the top of the motion before inhaling back to start position.
-Dumbbell Shrugs-
www.worldstarbodies.com
- Stand erect with a dumbbell in each hand (palms facing your torso), arms extended by the sides.
- Lift the dumbbells by elevating the shoulders as high as possible while you exhale, keeping the arms straight and the neck in a neutral position.
- Hold the contraction at the top for a second and then inhale as you lower the dumbbells back to the original position.
-Incline Bench Pulls-
www.worldstarbodies.com
- Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline of about 30-degrees.
- Let your arms hang to your sides, fully extended towards the floor.
- Turn the wrists until your hands are pronated (palms down) and flare the elbows out about 45-degrees away from your sides. This will be your starting position.
- Exhale as you pull the dumbbells up as if you are doing a reverse bench press by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back.
- Hold the contraction at the top for a second before slowly inhaling back to start.
- Repeat for the recommended amount of repetitions.
-Leverage Iso Rows-
www.worldstarbodies.com
- Load an appropriate weight onto the pins and adjust the seat height so that the handles are at chest level. Grasp the handles with either a neutral or pronated grip. This will be your starting position.
- Exhale as you pull the handles towards your torso, retracting your shoulder blades as you flex the elbows.
- Pause and then inhale as you slowly return the handles to the starting position. Do not completely return the weight to the stops to maintain tension on the muscles being worked.
-Cable Shrugs-
www.worldstarbodies.com
- Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
- Stand erect close to the pulley with your arms extended in front of your thighs, holding the bar. This will be your starting position.
- Lift the bar by elevating the shoulders towards your ears as you exhale. Keep your head upright.
- Hold the contraction at the top for a second before inhaling as you lower the bar back to the original position.
- Repeat for the recommended amount of repetitions.
Variations: You can use a single handle and work one side at a time.
Workout 6
-Cat-Cow Stretch-
www.worldstarbodies.com
-Overhead Slams-
www.worldstarbodies.com
-Chin-Ups-
www.worldstarbodies.com
-Deadlifts-
www.worldstarbodies.com
-Bent Arm Barbell Pullovers-
www.worldstarbodies.com
-Dumbbell Shrugs-
www.worldstarbodies.com
Variations: You can perform this exercise with bands, barbells or cables. You can also use a single handle and work one side at a time.
-Upper Back Stretch-
www.worldstarbodies.com
-Cat-Cow Stretch-
www.worldstarbodies.com
- Position yourself on the floor on your hands under shoulders and knees under hips. This is your starting position.
- Pull your belly in and round your spine from head to tailbone as you exhale.
- Inhale as you arch your back and look up.
- Repeat for 30 seconds.
-Overhead Slams-
www.worldstarbodies.com
- Hold a medicine ball with both hands and stand with your feet at shoulder width. This will be your starting position.
- Quickly raise the ball above your head, fully extending your body.
- Explosively reverse the motion, slamming the ball into the ground directly in front of you as hard as you can as you exhale and squeeze your core.
- Receive the ball with both hands on the bounce and repeat the movement.
-Chin-Ups-
www.worldstarbodies.com
- Grasp the bar with a reverse grip hands about 6-8 apart. Allow yourself to hang in the initial position without locking your arms.
- While focusing your attention on your biceps, lats, and back muscles, exhale as you pull yourself up and try to touch either your chin or upper chest to the bar by squeezing your shoulder blades together.
- Inhale as you slowly return to the initial position.
-Deadlifts-
www.worldstarbodies.com
- Stand hip-width apart directly in front of a barbell. Bend at the hips to grip the bar at shoulder width, allowing your shoulder blades to protract.
- With your feet and your grip set, inhale as you lower your hips and flex the knees, sticking your butt down and back while looking forward with your head.
- Keeping your chest up and your back arched, exhale as you begin driving through the heels to move the weight upward. Pull your shoulder blades together as you drive your hips forward into the bar.
- Inhale as you slowly lower the bar by bending at the hips and guiding it to the floor, keeping it close to your shins.
-Bent Arm Barbell Pullovers-
www.worldstarbodies.com
- Lie on a flat bench with a barbell using a shoulder width grip.
- Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
- While keeping your arms in the bent arm position, inhale as you lower the weight slowly in an arc behind your head while breathing in until you feel a slight stretch in the chest and lats.
- Exhale as you bring the barbell back to the starting through the same arc back over your chest.
- Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
-Dumbbell Shrugs-
www.worldstarbodies.com
- Stand erect with a dumbbell in each hand (palms facing your torso), arms extended by your sides.
- Exhale as you lift the dumbbells by elevating the shoulders towards your ears while keeping your head upright.
- Hold the contraction at the top for a second and then inhale as you lower the dumbbells back to the original position.
- Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with bands, barbells or cables. You can also use a single handle and work one side at a time.
-Upper Back Stretch-
www.worldstarbodies.com
Workout 7
-Spinal Stretch-
www.worldstarbodies.com
-Pull-ups (You can also use a pull-up machine)-
www.worldstarbodies.com
-Underhand Unilateral Cable Pulldowns-
www.worldstarbodies.com
-Rack Pulls-
www.worldstarbodies.com
-Middle Back Shrugs-
www.worldstarbodies.com
-One-Arm Dumbbell Rows-
www.worldstarbodies.com
-Dumbbell Shrugs-
www.worldstarbodies.com
Variations: You can perform this exercise with bands, barbells or cables. You can also use a single handle and work one side at a time.
-Spinal Stretch-
www.worldstarbodies.com
- Sit in a chair so your back is straight with feet planted on the floor.
- Interlace your fingers behind your head, elbows out and your chin down.
- Twist your upper body to one side about 3 times as far as you can. Then lean forward and twist your torso to reach your opposite elbow to the inside of your opposite knee.
- Return to upright position and then repeat for your other side.
-Pull-ups (You can also use a pull-up machine)-
www.worldstarbodies.com
- Grasp a sturdy bar with a firm overhand grip and your hands separated about shoulder width apart and your arms straightened but not locked, allow your body to hang from the bar. This is your starting position.
- Exhale as you pull yourself upward so your chest nearly touches the bar and your chin is over the bar.
- Inhale as you slowly lower to starting position.
-Underhand Unilateral Cable Pulldowns-
www.worldstarbodies.com
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Adjust the kneepad of the machine to fit your height. Grab the pull-down bar shoulder-width apart with the palms facing your torso (a supinated grip).
- Bring your torso back around 30-degrees while keeping your spine stacked. This is your starting position.
- Exhale as you pull the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
- After a second in the contracted position, inhale as you slowly bring the bar back to the starting position with arms extended and the lats slightly stretched stretched.
-Rack Pulls-
www.worldstarbodies.com
- Set up in a power rack with the bar on the pins. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position. Position yourself against the bar in proper deadlifting position. Your feet should be under your hips with your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
- With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout. Be sure to pull your shoulders back as you complete the movement.
-Middle Back Shrugs-
www.worldstarbodies.com
- Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor with palms of your hand facing each other. This will be your starting position.
- As you exhale, squeeze your shoulder blades back and together and hold the contraction for a full second.
- Inhale and return to start.
- Repeat for the recommended amount of repetitions.
-One-Arm Dumbbell Rows-
www.worldstarbodies.com
- Choose a flat bench and place a dumbbell on each side of it.
- Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
- Use the left hand to pick up the dumbbell on the floor and hold the weight with a neutral grip while keeping your lower back straight. This will be your starting position.
- Exhale as you pull the dumbbell straight up to the side of your chest, keeping your upper arm close to your side with the torso stationary.
- Lower the resistance straight down to the starting position as you inhale.
- Repeat the movement for the specified amount of repetitions before switching sides.
-Dumbbell Shrugs-
www.worldstarbodies.com
- Stand erect with a dumbbell in each hand (palms facing your torso), arms extended by your sides.
- Exhale as you lift the dumbbells by elevating the shoulders towards your ears while keeping your head upright.
- Hold the contraction at the top for a second and then inhale as you lower the dumbbells back to the original position.
- Repeat for the recommended amount of repetitions.
Variations: You can perform this exercise with bands, barbells or cables. You can also use a single handle and work one side at a time.
Workout 8
Overhead Lat Stretch-
www.worldstarbodies.com
-Overhead Slams-
www.worldstarbodies.com
-Incline Bench Pulls-
www.worldstarbodies.com
-Alternating Renegade Rows-
www.worldstarbodies.com
-Wide Grip Pull Ups-
www.worldstarbodies.com
Variations: You can use bands or an assistance machine if necessary.
-Elevated Cable Rows-
www.worldstarbodies.com
Variations: You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).
-Snatch Shrugs-
www.worldstarbodies.com
Overhead Lat Stretch-
www.worldstarbodies.com
- Raise one arm straight up, and flex the elbow, attempting to touch your hand to your back.
- Hold and then switch sides.
-Overhead Slams-
www.worldstarbodies.com
- Hold a medicine ball with both hands and stand with your feet at shoulder width. This will be your starting position.
- Quickly raise the ball above your head, fully extending your body.
- Explosively reverse the motion, slamming the ball into the ground directly in front of you as hard as you can as you exhale and squeeze your core.
- Receive the ball with both hands on the bounce and repeat the movement.
-Incline Bench Pulls-
www.worldstarbodies.com
- Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline of about 30-degrees.
- Let your arms hang to your sides, fully extended towards the floor.
- Turn the wrists until your hands are pronated (palms down) and flare the elbows out about 45-degrees away from your sides. This will be your starting position.
- Exhale as you pull the dumbbells up as if you are doing a reverse bench press by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back.
- Hold the contraction at the top for a second before slowly inhaling back to start.
- Repeat for the recommended amount of repetitions.
-Alternating Renegade Rows-
www.worldstarbodies.com
- Place two dumbbells on the floor about shoulder width apart. Position yourself on your toes and your hands as though you were doing a pushup, with the body straight and extended. Use the handles of the dumbbells to support your upper body. You may need to position your feet wide for support.
- Push one dumbbell into the floor and row the other dumbbell, retracting the shoulder blade of the working side as you flex the elbow, pulling it to your side.
- Lower the dumbbell to the floor before lifting the dumbbell in the opposite hand. Repeat for prescribed reps.
-Wide Grip Pull Ups-
www.worldstarbodies.com
- Grasp a sturdy bar with a firm overhand grip and your hands separated wider than shoulder width apart. Allow your body to hang from the bar with arms straightened but not locked. This is your starting position.
- Exhale as you pull yourself upward so your chest nearly touches the bar and your chin is over the bar.
- Inhale as you slowly lower to starting position.
Variations: You can use bands or an assistance machine if necessary.
-Elevated Cable Rows-
www.worldstarbodies.com
- Sit down on the seat of the cable row machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the V-Bar handles.
- With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- Keeping the torso stationary, exhale as you pull the handles back towards your torso while keeping the arms close to your body.
- Squeeze your back muscles for a second and then slowly return to start as you inhale.
- Repeat for the recommended amount of repetitions.
Variations: You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).
-Snatch Shrugs-
www.worldstarbodies.com
- Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip. Your back should be straight and hinged very slightly forward.
- Quickly shrug your shoulders towards your ears.
Workout 9
-One Arm Up Against The Wall Stretch-
www.worldstarbodies.com
-V-Bar Pull-Downs-
www.worldstarbodies.com
-Seated Rows-
www.worldstarbodies.com
Variations: You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).
-Reverse Grip Bent-Over Rows-
www.worldstarbodies.com
Variations: You can perform the same exercise using a pronated (palms facing out) grip or using dumbbells.
-Dumbbell Incline Rows-
www.worldstarbodies.com
-Hyperextensions (Back Extensions)-
www.worldstarbodies.com
-Barbell Shrugs-
www.worldstarbodies.com
-One Arm Up Against The Wall Stretch-
www.worldstarbodies.com
- From a standing position, place a bent arm against a wall or doorway.
- Slowly lean toward your arm until you feel a stretch in your lats.
-V-Bar Pull-Downs-
www.worldstarbodies.com
- Sit down on a pull-down machine with a V-Bar attached to the top pulley.
- Adjust the kneepad of the machine to fit your height.
- Grab the V-bar with the palms facing each other (a neutral grip). Stick the chest out and lean yourself back slightly (around 30-degrees). This will be your starting position.
- Using your lats, pull the bar down as you exhale, squeezing your shoulder blades down. Continue until your chest nearly touches the V-bar.
- Inhale as you slowly bring the bar back to the starting position.
- Repeat for the prescribed number of repetitions.
-Seated Rows-
www.worldstarbodies.com
- For this exercise you will need access to a low pulley row machine with a V-bar. Sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
- Lean over as you keep the natural alignment of your back and grab the V-bar handles with a neutral grip.
- With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
- Keeping the torso stationary, exhale as you pull the handles back towards your torso while keeping the arms close to your sides.
- Hold the contraction for a second before inhaling back to start.
- Repeat for the recommended amount of repetitions.
Variations: You can use a straight bar instead of a V-Bar and perform with a pronated grip (palms facing down-forward) or a supinated grip (palms facing up-reverse grip).
-Reverse Grip Bent-Over Rows-
www.worldstarbodies.com
- Stand erect while holding a barbell with a supinated grip (palms facing up).
- Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
- While keeping the torso stationary, lift the barbell as you exhale, keeping the elbows close to the body.
- Slowly lower the weight again to the starting position as you inhale.
- Repeat for the recommended amount of repetitions.
Variations: You can perform the same exercise using a pronated (palms facing out) grip or using dumbbells.
-Dumbbell Incline Rows-
www.worldstarbodies.com
- Lean into an incline bench with chest facing bench. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
- Retract the shoulder blades and flex the elbows to row the dumbbells to your sides as you exhale.
- Pause at the top of the motion, inhaling as you return to starting position.
-Hyperextensions (Back Extensions)-
www.worldstarbodies.com
- Lie face down on a hyperextension bench, tucking your ankles securely under the footpads. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction. With your body straight, cross your arms in front of you or behind your head. This will be your starting position.
- Inhale as you bend forward slowly at the waist as far as you can while keeping your back flat.
- Slowly raise your torso back to the initial position as you exhale.
- Repeat for the recommended amount of repetitions.
-Barbell Shrugs-
www.worldstarbodies.com
- Stand up straight with your feet shoulder width apart as you hold a barbell with both hands in front of you using a pronated grip (palms facing the thighs). This will be your starting position.
- Exhale as you raise your shoulders up towards your ears, holding the contraction for a second.
- Slowly return to the starting position as you inhale
- Repeat for the recommended amount of repetitions.
Workout 10
Cat-Cow Stretch-
www.worldstarbodies.com
-Farmers Walks-
www.worldstarbodies.com
-Bent Arm Barbell Pullovers-
www.worldstarbodies.com
-Wide-Grip Lat Pull-Downs-
www.worldstarbodies.com
-Seated Good Mornings-
www.worldstarbodies.com
-Cable Incline Pushdowns-
www.worldstarbodies.com
-Smith Machine Upright Row-
www.worldstarbodies.com
Caution: If you suffer from shoulder problems, stay away from upright rows and substitute by some form of lateral raises.
Variations: This exercise can also be performed using a barbell, E-Z bar, straight bar attached to a low pulley and it can also be performed using dumbbells.
Cat-Cow Stretch-
www.worldstarbodies.com
- Position yourself on the floor on your hands under shoulders and knees under hips. This is your starting position.
- Pull your belly in and round your spine from head to tailbone as you exhale.
- Inhale as you arch your back and look up.
- Repeat for prescribed reps.
-Farmers Walks-
www.worldstarbodies.com
- These can be performed with heavy dumbbells or short bars if these implements aren't available. Begin by standing by your chosen weight.
- Bend from the knees and firmly grip before lifting them up by driving through your heels, keeping your back straight and your head up.
- Walk taking short, quick steps, breathing evenly and keeping your shoulders down and back.
-Bent Arm Barbell Pullovers-
www.worldstarbodies.com
- Lie on a flat bench with a barbell using a shoulder width grip.
- Hold the bar straight over your chest with a bend in your arms. This will be your starting position.
- While keeping your arms in the bent arm position, inhale as you lower the weight slowly in an arc behind your head while breathing in until you feel a slight stretch in the chest and lats.
- Exhale as you bring the barbell back to the starting through the same arc back over your chest.
- Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.
-Wide-Grip Lat Pull-Downs-
www.worldstarbodies.com
- Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure you adjust the kneepad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
- Grab the bar with the palms facing forward with hands wider than shoulder width apart, stack your spine and stick your chest out. This is your starting position.
- Exhale and bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
- Inhale as you slowly raise the bar back to the starting position when your arms are fully extended but not locked and the lats fully stretched.
- Repeat this motion for the prescribed amount of repetitions.
-Seated Good Mornings-
www.worldstarbodies.com
- Set up a box in a power rack. The pins should be set at an appropriate height. Begin by stepping under the bar and placing it across the back of the shoulders. Squeeze your shoulder blades together and rotate your elbows forward, hands securely gripping the bar.
- Remove the bar from the rack, creating a tight arch in your lower back with your head facing forward. With your back, shoulders, and core tight, sit back with your hips until you are seated on the box. This will be your starting position.
- Keeping the bar tight, bend forward at the hips as much as possible or until parallel to the pins.
- Reverse the motion until your torso it upright.
-Cable Incline Pushdowns-
www.worldstarbodies.com
- Lie on an incline bench facing away from a high pulley machine that has a straight bar attachment on it.
- Grasp the straight bar attachment overhead with a pronated (overhand; palms down), shoulder width grip and extend your arms in front of you. The bar should be around 2 inches away from your upper thighs. This will be your starting position.
- Keeping the upper arms stationary, inhale as you lift your arms back in a semi circle until the bar is straight over your head.
- Exhale as you slowly return to the starting position using your lats and hold the contraction once you reach the starting position.
-Smith Machine Upright Row-
www.worldstarbodies.com
- Set the bar on the smith machine to a height that is around the middle of your thighs. After the bar is loaded with the desired weight, grasp the bar using a pronated (palms forward) grip that is shoulder width apart.
- Lift the barbell off the rack and fully extend your arms with your back straight. There should be a slight bend at the elbows. This is the starting position.
- Use your side shoulders to lift the bar as you exhale. The bar should be close to the body as you move it up.
- Inhale as you slowly lower the bar back down to the starting position.
- Repeat for the recommended amount of repetitions.
Caution: If you suffer from shoulder problems, stay away from upright rows and substitute by some form of lateral raises.
Variations: This exercise can also be performed using a barbell, E-Z bar, straight bar attached to a low pulley and it can also be performed using dumbbells.