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Foundation Program, Gym Exercises, Maintenance Phase
 
 
Weeks 1 - 4
- Perform 1 set of 12 reps for each exercise.
- Quickly move from one exercise to the next, wait 30
   to 60 seconds between exercise sets.
 
Muscle Group Exercise

Select Your Own Exercises:
You can replace any of the exercises with an exercise within the same muscle group.

For Example:
For Muscle Group - Quadriceps. The listed exercise is Leg Extensions. You can select any exercise, like the Squat, which is listed in the Quadriceps Muscle Group.
  1) Quadriceps Leg Extension
  2) Chest Dumbbell Bench Press
  3) Hamstrings Leg Curl
  4) Back Lat. Pull Down
  5) Calves Stair Calf Raise
  6) Shoulders Dumbbell Front Raise
  7) Abdominal Crunch
  8) Biceps Standing Dumbbell Curl
  9) Lower Back Superman
10) Triceps Dumbbell Kickback
 
1) Quadriceps
Leg Extension
 
Start Midpoint
  • Sit upright in a leg-extension machine, with your back flat against the back pad. The center of your knee joints should be even with the axis of the weighted bar. Your feet should be in a neutral position and the pad should fit right above your ankle joint.
  • Start with your knees bent to less than a 90-degree angle and fully extend your legs, keeping your feet in a neutral (pointing forward) position.
  • Pause, and slowly lower your legs back to the starting position.
  • Do not swing or bounce the weight.
  • Use slow and controlled movements throughout the exercise.
  • Keep your feet pointed straight forward, and do not allow any rotation.
 
2) Chest
Dumbbell Chest Press
 
Start Midpoint
  • Grasp a dumbbell in each hand, and lie on your back on a flat bench.
  • Start with your arms bent and the dumbbells even with your chest.
  • Press the dumbbells straight up over your mid chest until your arms are fully extended. Pause, and return slowly to the starting position.

  • To emphasize different areas of the pectoral muscles, this exercise can be performed by using a flat, incline and decline bench.
 
3) Hamstrings
Leg Curl
 
Start Midpoint
  • Lie face down on a leg-curl machine and line your knee joints up with the cam of the machine. Check to be sure the machine is adjusted so that the pads are touching the back of your ankles. Press your hips down onto the pad, and hold on to the handles below.
  • Slowly contract your hamstrings until your low back begins to arch or your hips begin to rise off the bench. At that point, slowly lower the weight in a controlled eccentric (lowering) motion back to the starting position.
  • The goal is to be able to pull your heels as close as you can to your glutes while keeping your hips on the bench.
  • Try not to arch your back or use momentum for assistance.
 
4) Back
Lat. Pull Down
 
Start Midpoint
  • Sit in a high-pulley cable machine, and grasp the pull-down bar with a wider than shoulder width grip.
  • With a wide grip, pull the pull-down bar toward your upper chest. Pause, and return to the starting position.
  • Do not lean too far back during this exercise. Focus on keeping your torso upright and, as always, your abdominals contracted.
 
5) Calves
Stair Calf Raise
 
Start Midpoint
  • Stand on a stair or crate.
  • Lower your heels to the lowest possible position.
  • Slowly raise up on your toes as high as you can go. Hold for a moment and return to the starting position.
  • Do not "swing" the weight up using momentum! Repeat.


  • To add more weight, you can perform the exercise with one calf at a time, or hold a dumbbell in the hand that is not stabilizing your body.
 
6) Shoulders
Dumbbell Front Raise
 
Start Midpoint
  • Grasp a dumbbell in each hand. Stand with your feet shoulder width apart and your knees slightly bent. Your arms should be fully extended in front of your body, reaching toward the floor and touching your quads.
  • Raise a dumbbell up from your quads to shoulder height. Maintain a tight grip on the dumbbell, and make sure your arm is fully extended.
  • Pause at shoulder level, and slowly lower the weight back to the starting position. Repeat with your other arm.
  • Do not let your body sway or the weights swing, stay in control.
 
7) Abdominals
Crunch
 
Start Midpoint
  • Lie on your back on the floor. Bend your knees to a 90-degree angle. Cross hands over chest.
  • Contract your abdominal muscles to lift your shoulders and upper back off the floor. Squeeze for a count of two and then slowly lower back to the starting position.
  • Focus on using only your abdominal muscles. Do not pull your arms forward to lift your shoulders off the ground. Be sure your low back is pushed flat against the ground throughout the exercise.
 
8) Biceps
Standing Dumbbell Curl
 
Start Midpoint
  • Stand with your back straight, your feet shoulder width apart, your arms at your sides, and a dumbbell in each hand.
  • Raise the dumbbells by flexing your arms towards your shoulders.
  • Slowly lower the dumbbells under control until your arms are extended. Instead of lifting both arms together, you can choose to alternate each arm with this exercise.
  • Avoid swinging the weight.
  • Keep your torso upright.
 
9) Lower Back
Superman
 
Start Midpoint
  • Lie face down on the floor. Your body should be fully extended in a straight line, with your arms stretched overhead.
  • Lift your upper and lower body off the ground in one motion, keeping your muscles tight.
  • For balance, your abs should stay in contact with the floor. Pause, and slowly return to the starting position.
 
10) Triceps
Dumbbell Kickback
 
Start Midpoint
  • Bend over a flat bench, keeping your back flat. Rest one hand flat on the bench.
  • Grasp a dumbbell in your opposite hand. Bend that arm to your side at a 90-degree angle.
  • Fully extend the weight behind you, pause, and return slowly back to the starting position.
  • Be sure to maintain a flat back position.
  • Do this exercise in a slow and controlled manner, and do not swing the weight