TRAINING INSTRUCTION
1. Warm-Up
To prevent injury and maximize performance we recommend that each workout period starts with a warm-
up. We suggest you do the following exercise as the sketch map. Each exercise at least about 30 seconds.
2. Exercises
Bench Press
1
While lying comfortably on a bench, the bar should be lowered to the middle of
the chest area, and then back up to full extension without locking your elbows.
The lower back should maintain contact with the bench at all times.
Bench Press
2
While lying comfortably on a bench, legs based on leg developer, the bar should
be lowered to the middle of the chest area, and then back up to full extension
without locking your elbows. The lower back should maintain contact with the
bench at all times.
Wide Stance Squats
Take a wide stance with toes pointing out while holding a dumbbell with both
hands. While keeping your back straight and head up, bend at the knees until
your thighs are parallel with the floor or the dumbbell is just above the floor and
not touching it. Reverse the order to bring your body back up.
