DISCLAIMER

 

 

 

 

Use ACC Method in your Daily Fitness Exercise Training  

A - Activate your muscles by tightening, squeezing, isolating, and flexing.

 

C - Connect your mind and muscle group.   

Be fully engaged with intensity.

       Create a habit of correct posture

       Correct formation.

       Connect your breathing through

       your nose as air enters your belly.

        Inhale on relaxation and

        Exhale during exertion.

   

 

C - Concentrate by focusing

      on the muscle group.

       Do it in slow motion.

       Control your movements.

       Visualize your end result.  You can do it.

 

 Pick a Level   
 start with lighter weights

Add more weights when you can do level 1 (30 reps) at ease.

 

 

 

               

                 

 

 

 

 

Wide Grip Barbell Chest Press

 Activates your pectorals, triceps, and deltoids which are your shoulder muscles.  This exercise will strengthen your upper body strength and power when pushing strollers, shopping cards, heavy doors.

Wide Grip on the Barbell.

1. lay on bench
2. wide grip on barbell 
3. press straight up slow control movement 
4. slowly descend down into your chest

 

 

Dumbbell flies + variations Deltoid

 Activates your back and deltoids which are your shoulder muscles. 3 variations:

Bent over fly - front grip

1. bent over back flat
2. weights in front grip 
3. extend both arms slow straight out

Bent over fly - hammer grip

1. bent over back flat
2. weights in front hammer grip 
3. extend both arms straight out

 

Bent over fly - bend elbow

1. bent over back flat
2. weights in front hammer grip 
3. bend both arms right degree angle 
4. Bend elbow fly open then close

Bent over fly - bend elbow row

1. bent over back flat
2. weights in front hammer grip 
3. bend both arms right degree angle 
4. Bend elbow row straight up then down 

 

 

Hi Lo Pulley Front Raise Machine

  Activates your back and deltoids which are your shoulder muscles.

1. stand up straight with knees slightly bent
2. move forward slightly 
3. take both hands grip on bar straight out front raise
4. slowly and controlled pull down arms straight forward 
5. engage core raise arms up and down pulley

 

 

Barbell Row

  Activates your back and trunk  muscles that promotes spine stability.

1. stand up, bend over forward
2. wide grip hand on the barbell
3. Pull the barbell up into the chest
4. row up and down by pulling the barbell into the chest

 

 

Bicep Curls

 Activates your bicep muscles and strengthen your arms and elbow and joint flexibility.

1. stand up straight
2. underhand wide grip on the barbell
3. Bend knees slightly so your knees are not locked
4. Slowly pull the barbell into the chest
5. up and down in controlled movement 

 

 

 

Close Narrow Grip Barbell Triceps Press

  Activates your triceps medial, lateral, and long heads, and deltoids which are your shoulder muscles.  

 Close Narrow Grip on Barbell by making your hands closer to each other.

1. lay down on the bench with your back flat
2. Close, grip or narrow grip on the barbell with hands, few inches apart
3. tight grip gently, slowly going down into the chest and straight up, working your tricep muscles. 

 

 

 

 

 

Lunge combo + front raise + cross variation 

  Activates your arms, back, and deltoids which are your shoulder muscles.

1. one front lunge on the bench
2. Take your dumbbells and a hammer grip
3. slowly front raise up and open wide cross
4. open and close wide 
5. then slowly front rraise up and down

 

 

Ski overhead Hammer Strength

  Activates your arms and deltoids which are your shoulder muscles.

1. Stand upright holding dumbells or plates and raise straight up.
2. gently add squats like you are about to hit the slopes and ski 

 

 

 

Overhead shoulder press

  Activates your triceps, back, and deltoids which are your shoulder muscles.

1. stand up straight feet apart
2. take one step in front for balance 
3. take dumbbells straight up from shoulders press up and down in control motion

Other variation-

1. take dumbbells hammer grip bent elbows and open activating your pectorals .
2. Open and close slowly, imagine you have an object in between squeezing your chest muscles  

 

 

Upright Row and Bentover Row

 Activates your back and deltoids which are your shoulder muscles.

1. stand up straight engage your core
2. Take barbell wide grip from knees to shoulder upright row

bent over row

1. stand up straight bend over forward 
2. take barbell from leg to chest lower back row

 

 

 

 

Combo + squats + front raise

1. Stand up straight 
2. raise your dumbbells straight up front
3. arms straight core enagaged
4. add squat in a sitting position 
5. squeezing glutes on top when rising

 

 

 

 

Lateral Raise + Front Raise

1. stand up straight with weights on side
2. raise dumbbells on side lateral movement 
3. arms straight out on side rising up and down
4. keep core tight and arms in controlled 

 

 

 

 

Cable Row

1. Stand up straight keeping cable under your feet
2. bend over forward keep core tight 
3. pull cable towards chest
4. row up and down

 

 

 

Triceps Rope Pulley

  Activates and strengthen your triceps muscles.

 

 

 

Upper Body Variations - Angel Circles

  Activates your arms, back and deltoids which are your shoulder muscles.

 

 

 

Punching Bag Variation: Jab + hook+high punch

Activates your arms, biceps, triceps, back and deltoids which are your shoulder muscles.  This exercise improves your stability, balance, and agility.

 

 

 

Bicep Curls Hi-Lo Pulley

  Activates and strengthen your biceps and improves elbow joint mobility.

 

 

 

Hammer Grip Bench Press

 

 

 

Clean and Press

 

 

 

Chest Press

 

 

 

Upright row

 

 

 

 

Squat Combo Punch Variation

 

 

 

 

Rope Pulley Triceps

 

 

 

Cable Side Lateral

1. Tie cable to the bar hold tight
2. Take one arm of cable stretch side 
3. Create a driven  intensity for resistance 
4. repeat side to side controlled movement 
5. Keep core tight and arms controlled straight out 

 

 

Barbell Overhead Press

1. stand up straight 
2. Lift up barbell overhead pressing up and down
3. Keep core tight and arms in controlled Motion

 

 

 

 

combinations exercises:

Hammer Curls in combination with back lunge

1. stand up straight 
2. Step one step back
3. Back lunge hammer curl flexing biceps and core tight  

 

 

3 kettle bells 3 tricep combination

 

Deadlift Biceps Curls combination for glutes and biceps

 

 

High Knees Overhead Press combination

 

 

Floor to shoulders upright to forearm raise

 

 

Stay low squat fly step out

 

 

 

All angles front raise arrow shoulders biceps

 

 

Biceps triceps

 

 

Combo table top triceps extension for balance and strength

 

 

Arnold press front lunge variation

 

step out dumbell flies

 

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