How-To-Do – Nightwarriors Fitness

INCLINE BARBELL PRESS

FLAT-BENCH DUMBBELL PRESS

DECLINE BENCH PRESS

FLAT-BENCH DUMBBELL FLYE

A list of exercises and how to perform them for each body part

SHOULDER

SHOULDER WORKOUT

	WORKOUT ORDER

		1. Rear Delts
		2. Medial Delts
		3. Front Delts

SEATED MACHINE OVERHEAD PRESS

	1. When you do a CG your shoulders can get over-stretch at the bottom.
	2. Get a full ROM
	3. Don’t go too heavy.

SMITH MACHINE MILITARY PRESS

	1. If you’re new go light.
	2. Go heavy when your learn the mechanics.
	3. Don’t do a push press

DUMBBELL LATERAL RAISE

	1. Turn the pinkie up and thumb down.
	2. Bring the weights down towards your hips, to stop the use of momentum.
	3. Bring the weights to the front to bring in the uses of the rear delts and lower back.

MACHINE LYING REAR-DELT RAISE

	1. It’s all in the elbows lifting the load.
	2. The rear delts are a small muscle, so more reps are needed.
	3. The load should be lighter.

FACE-PULL

	1. Very good for rear delts.
	2. High volume
	3. A multi-joint move

SEATED DUMBBELL SHOULDER PRESS

1. Don’t lock out at the top.
2. By not locking out you’re delts are constantly under tension.
3. There’s no need to clang the weights together.

STANDING DUMBBELL LATERAL RAISE

1. You want to lead with you elbows on the way up.
2. This will limit the use of the traps.
3. On your way down, stop a little short at the bottom.
4. This keeps tension on the delts, and stops momentum usages on the way up.
5. When your arms are hanging down towards to floor, the tension is removed off the delts.

SEATED DUMBBELL 45-DEGREE LATERAL RAISE

1. Sit on a flat surface.
2. Hold your dumbbell which a neutral grip, thumbs up.
3. Lift your arms at a lateral 45-degree angle/
4. The up position should look like a cross between a lateral raise and a front raise.
5. Don’t go heavy on this exercise.

SEATED DUMBBELL REAR DELT RAISE

1. Sit on a bench and bend your hips until you’re face is parallel to the floor.
2. Hang your arms down towards to floor.
3. Turn your palms so they’re facing behind you.
4. this hand positing is very important. I see people always doing this exercise with a neutral grip. The problem with this is you end up pulling with your elbow,
which then turns into a rowing movement, and hits more of the upper traps and upper back.
5. By twisting your palms, your elbows are facing out. This will cause you to reach out instead of back. This hits the rear delts more.
6. When you do the lift, your arms will go out to the sides instead of back into a rowing movement.

BUILDING THE PERFECT SHOULDERS

When working the shoulders you want mass (thickness), rear delt development, middle head development, leanness, and strength. Follow the follow programs to hit the shoulders at all different angles to build the perfect shoulders.

MASS

EXERCISE	SETS	REPS

BARBELL WG OVERHEAD PRESS	3	12, 10, 8,
DUMBBELL OVERHEAD PRESS	3	12, 10, 8,
SEATED DUMBBELL LATERAL RAISE	3	12, 10, 8,
TRI-SET:
REVERSE PEC-DECK	3	12, 10, 8,
BARBELL BENT-OVER REAR DELT ROWS	3	12, 10, 8,
FACE-PULL	3	12, 10, 8,

At the end of each set increase the weight. Rest 1-2 minutes between sets.
The tri-set is done because the rear delts are the least developed of the shoulder muscles.

REAR DELTS

EXERCISE	SETS	REPS

A. SUPPORTED-CHEST DB REAR LATERALS	4	6, 8, 10, 12
B. ONE-ARM DUMBBELL BENT-OVER LATERAL RAISE	4	6, 8, 10, 12

A. SEATED DUMBBELL REVERSE FLY	4	6, 8, 10, 12
B. STANDING REAR CABLE FLYES	4	6, 8, 10, 12

At the end of each set decrease the weight. Rest 1-2 minutes between sets.
Do A and B as a superset. On set four of A exercisers rest for :15 seconds at the end of the set, and do a few extra reps. Rest again and do some more reps. This is known as the rest-pause method. This can also be done during a set.

MIDDLE DELTS

EXERCISE	SETS	REPS

DUMBBELL SIDE-LYING ONE-ARM LATERAL RAISE	3	12, 10, 8,
DUMBBELL LATERAL RAISE	3	12, 10, 8,
WG UPRIGHT ROW	3	12, 10, 8,
KB TWO-HAND HIGH PULL	3	12, 10, 8,
TWO-ARM CABLE LATERAL RAISE	3	12, 10, 8,

At the end of each set increase the weight. Rest 1-2 minutes between sets.

LEANNESS

EXERCISE	SETS	REPS

GIANT SET:
SEATED BARBELL SHOULDER PRESS	4	15
INCLINE BARBELL FRONT RAISE	4	15
DUMBBELL LATERAL RAISE	4	15
ONE-ARM DUMBBELL BENT-OVER LATERAL RAISE	4	15

Do the exercises consecutively with no rest. At the end of eact set rest :30 seconds. Don’t go heavy on this workout.

STRENGTH

EXERCISE	SETS	REPS

BARBELL WG OVERHEAD PRESS	3	3
DUMBBELL LATERAL RAISE	3	3
REVERSE PEC-DEC	3	3
BARBELL BENT-OVER REAR DELT ROWS	3	3

Use the same weight for each exercise. Rest 2-3 minutes between sets.

You will see great gains following this program.

CHEST

BENCH PRESS

	1. Explosive acceleration causes an immediate improvement in strength.

	2. You have to work the chest a variety of angles.

		INCLINES

		15 Degrees
		30 Degrees
		45 Degrees
		60 Degrees

HAMMER STRENGTH INCLINE PRESS

	1. Make sure the handles are outside your chest.
	2. Keep you feet flat on the floor, head and back press to seat.
	3. Grab the handles outside shoulder width in the down position.
	4. Push the weight up explosively, but don’t lockout.
	5. Lower the weight slowly and never let the weight rest on the rack.
	6. Avoid using the shoulders by using a narrow grip.

MACHINE FLYE

	1. Adjust seat so your chest is inline with the handles.
	2. Keep back flat against pad.
	3. Being with your arms out to the side.
	4. Elbows slightly bent.
	5. Contract your chest to bring your arms together.
	6. When your hands touch, squeeze pecs hard for 1-2 sec.
	7. Slowly return to start.
	8. To minimize the use of the shoulder, cut down on the stretch.

CABLE CROSSOVER

	1. Attach d-handles to cables highest pulley setting.
	2. Center yourself in the middle.
	3. Step forward to lift the weight of the stack.
	4. Begin w/ arms outstretched to the sides.
	5. Elbows slightly bent.
	6. Lean torso forward.
	7. Contract you chest to pull you hands down in front of you.
	8. When your hands meet squeeze your pecs hard for 1-2 sec.

DIPS

	1. Use a wide grip on the bar.
	2. Hold on to the end of the bar.
	3. Lean forward to put tension on the pecs.
	4. Lower your body until you feel a stretch in the shoulders and pecs.
	5. Then explode back up.

IMPROVE YOUR DIPS

	If you want your chest to grow and avoid injuries, work on these problems.

	I. WRISTS BENDING

	Don’t move your wrists on the way down or up, and your forearms will be more activated.

	II. OFF ANGLE

	A. Dipping fully erect can wreck your rotator cuff. Lean forward at a 45 degree angle
	B. In the bottom position you should look like you’re doing a bentover row.

	III. HEAD

	A. You want your neck down and head in line with your spine
	B. If your head is off then you neck and traps will be strained

	IV. NARROW YOUR GRIP

	A. A wide grip puts tons of pressure on your elbows.
	B. Keep your elbows tucked in at a 45-degree angle.

	V. ADDING WEIGHT WRONG

	A. You fucking moron never do dips with weight attached to a chain around you neck.
	B. Either wear a weight belt or squeeze a dumbbell between your legs.

BUILDING THE PERFECT CHEST

When working the pecs you want mass (thickness), upper development, lower development, leanness, and strength. Follow the follow programs to hit the chest at all different angles to build the perfect chest.

MASS

EXERCISE	SETS	REPS

INCLINE BARBELL PRESS	4	12, 10, 8, 6
FLAT-BENCH DUMBBELL PRESS	4	12, 10, 8, 6
DECLINE BENCH PRESS	4	12, 10, 8, 6
PEC-DECK FLYE	4	12, 10, 8, 6

At the end of each set increase the weight. Rest 1-2 minutes between sets.
The first exercise hits the upper chest, because it’s always under developed.
We are fascinated with the middle chest, and the bench press is the mother
exercise to show off the chest, leaving other areas of the chest lagging.

UPPER CHEST

EXERCISE	SETS	REPS

INCLINE DUMBBELL PRESS	4	12, 10, 8, 6
INCLINE BARBELL PRESS	4	12, 10, 8, 6
INCLINE CABLE FLYE	4	12, 10, 8, 6
LOW-PULLEY CABLE CROSSOVER	4	12, 10, 8, 6
DECLINE PUSH-UPS	4	AMRAP

At the end of each set increase the weight. Rest 1-2 minutes between sets.

LOWER CHEST

EXERCISE	SETS	REPS

INCLINE DUMBBELL PRESS – A	4	12, 10, 8, 6
INCLINE BARBELL PRESS – B	4	12, 10, 8, 6
INCLINE CABLE FLYE – A	4	12, 10, 8, 6
LOW-PULLEY CABLE CROSSOVER – B	4	12, 10, 8, 6
DECLINE PUSH-UPS	4	AMRAP

At the end of each set decrease the weight. Rest 1-2 minutes between sets.
Do A and B as a superset. The A exercise is done to pre-exhaust the chest.

LEANNESS



EXERCISE	SETS	REPS

INCLINE BENCH CABLE FLYE	5	8, 10, 12, 14, 16
FLAT DUMBBELL PRESS	5	8, 10, 12, 14, 16
CABLE CROSSOVER	5	8, 10, 12, 14, 16
MACHINE PULLOVER	5	8, 10, 12, 14, 16
WG DECLINE PUSHUP	4	AMRAP

At the end of each set decrease the weight. Rest 30-45 seconds between sets.

STRENGTH

Use the same weight for each exercise. Rest 2-3 minutes between sets.

ARMS


CABLE CURL

	1. Do high and low.
	2. Use a straight bar and one-handed.
	3. You lift more weights with two arms.
	4. Use cable to isolate the muscle,and focus on the stretch and contracting of each rep.
		abc

PUSHDOWN

	1. Your feet must be aligned with the shoulders.
	2. Arms are tight.
	3. Shoulders are firm.
	4. Do a full ROM.
	5. Hold for 1-2 seconds.

CONCENTRATION CURL

	1. This exercise is all about mind and muscle connection.
	2. Your goal isn’t to go heavy.

CABLE PREACHER CURL

	1. Cables keep the muscles under constant tension
	2. This also helps w/ sore muscles.
	3. Cables force your to shorten your ROM.
	4. Varying your rom increase tension on the biceps.

ONE-ARM PUSHDOWN

	1. Great for muscle isolation.
	2. You can vary your ROM.
	3. Very your rep speed.

PREACHER MACHINE CURL

	1. Start you bicep workout w/ a machine to warmup the muscle.
	2. When your thumbs are higher than you pinkies, you’re targeting the long head of the biceps.
		abc

ROPE PUSHDOWN

	1. Keep your waist tight
	2. Lean forward w/ your torso.
	3.Keep your upper arm perpendicular to the floor.
	4. Having you arms in front of your body, works the long head of the triceps.
	5. Pull the rope apart at the bottom of the rep, and hold for 1-2 second.

INCLINE EZ-BAR CURL

	1. You’re targeting the long head again.
	2. Thumbs are higher then pinkie.
	3. You take a narrow grip
	4. Lying takes your legs out of the lift, preventing you from swaying.
	5. Your upper arm gets locked in.
	6. On every rep the contraction becomes more intense.
	7. No need to go heavy.

SEATED CABLE TRICEPS EXTENSION

	1. This is a french press with a cable machine.
	2. Let your elbows flare out at the bottom of each rep to maximize the stretch.

LYING TRICEPS EXTENSION

	1. Take a narrow grip.
	2. Let the bar drop just above your forehead.
	3. Power it back up in a brief lockout
	4. Keep a steady pace, to keep tension on the muscles.

UNDERHAND PUSHDOWN

	1. Keep your waist tight.
	2. Lean forward w/ your torso
	3. Use an underhand grip to work the medial head of the triceps.

ONE-ARM MACHINE CURL

	1. You want your elbow higher than your shoulder joint.

HAMMER CURL

	1. Hold dumbbell in a natural position with hand hanging from the side.
	2. Curl while keeping arm in natural position.
	3. Squeeze your biceps at the top.
	4. 12-15 Reps
	5. Use different angles: across the body, up and down, and AMAP.

EZ-BAR CURL

	1. Extend the bars to your thighs.
	2. Grip the bar underhand
	3. Hands shoulder-width apart.
	4. Keep elbows locked to your side.
	5. Flex elbow to contract biceps and squeeze at top.
	6. The ez-bar put less stress on the wrist, so you can go heavier.

DUMBBELL CURL

	1. Start with arms down to your sides.
	2. Have palms facing in.
	3. Slightly bend knees.
	4. Curl arm up to your shoulders.
	5. Turn the pinkie up.
	6. Squeeze at top.
	7. 10-12 Reps

ONE-ARM OVERHEAD TRICEPS EXTENSION

	1. Attack a rope to low pulley.
	2. Face away from stack.
	3. Hold rope behind your back w/ elbow bent.
	4. Extend arms straight overhead and squeeze.
	5. Use pause reps w/ all cable exercises.
	6. 5 rapid, 5 pause, and 5 rapid again.

BUILDING THE PERFECT BICEPS

When building the perfect biceps you want mass (thickness), short head development, long head development, leanness, and strength. The biceps consist of two heads. The short head is worked when the elbows are placed
in front the body. When the elbows are behind the body. The long head is now working.

MASS

EXERCISE	SETS	REPS

STANDING BARBELL CURL – WIDE-GRIP	4	12, 10, 8, 6
BARBELL PREACHER CURL	4	12, 10, 8, 6
HAMMER CURL	4	12, 10, 8, 6
REVERSE GRIP CABLE CURL	4	12, 10, 8, 6

At the end of each set increase the weight. Rest 1-2 minutes between sets.

SHORT HEAD

EXERCISE	SETS	REPS

BARBELL PREACHER CURL	5	8, 10, 12, 14, 16
WIDE-GRIP E-Z BAR CURL	5	8, 10, 12, 14, 16
SEATED DUMBBELL CURL	5	8, 10, 12, 14, 16
ZOTTMAN CURL	5	8, 10, 12, 14, 16

At the end of each set decrease the weight. Rest 1-2 minutes between sets.
On the last two sets of each exercise take 3-5 seconds to lower the weight.

LONG HEAD

EXERCISE	SETS	REPS

BARBELL DRAG CURL	4	8, 10, 12, 14
STANDING BARBELL CURL – CLOSE-GRIP	4	8, 10, 12, 14
INCLINE HUMMER CURL	4	8, 10, 12, 14
CG CABLE CURL	4	8, 10, 12, 14

At the end of each set decrease the weight. Rest 1-2 minutes between sets.
On the second and third set have a spotter assist you with some forced reps.

LEANNESS

EXERCISE	SETS	REPS

SEATED DUMBBELL CURL	4	12, 14, 16, 18
CONCENTRATION CURL	4	12, 14, 16, 18
SPIDER CURL	4	12, 14, 16, 18
REVERSE GRIP CABLE CURL	4	12, 14, 16, 18

At the end of each set decrease the weight. Rest 30-45 seconds between sets.

STRENGTH

EXERCISE	SETS	REPS

STANDING BARBELL CURL – WIDE-GRIP	3	3
STANDING ALTERNATING DUMBBELL CURL	3	3
INCLINE CABLE CURL – WITH BACK FACING CABLE	3	3
HAMMER CURL	3	3

Use the same weight for each exercise. Rest 2-3 minutes between sets.

BUILDING THE PERFECT TRICEPS

When building the perfect triceps you want mass (thickness), lateral head development, long head development, leanness, and strength. The triceps consist of three heads. The lateral head is worked when you do pressdowns,
The long head gets engage with over head exercises, and reverse-grips pressdowns hits the medial head.

MASS

EXERCISE	SETS	REPS

A. BARBELL SEATED OVERHEAD EXTENSION	4	12, 10, 8, 6
B. ROPE PUSHDOWNS	4	12, 10, 8, 6

A. UNDERHAND PUSHDOWN	4	12, 10, 8, 6
B. TRICEP PUSHUPS	4	AMRAP

At the end of each set increase the weight. Rest 1-2 minutes between sets.
Do A and B as a superset.

LATERAL HEAD

EXERCISE	SETS	REPS

CLOSE-GRIP BENCH PRESS	4	8, 10, 12, 14
STRAIGHT-BAR CABLE PUSHDOWN	4	8, 10, 12, 14
ROPE PUSHDOWNS	4	8, 10, 12, 14
CLOSE-GRIP PUSHUP	4	AMRAP

At the end of each set decrease the weight. Rest 1-2 minutes between sets.

LONG HEAD

EXERCISE	SETS	REPS

BARBELL STANDING OVERHEAD EXTENSION	3	12, 10, 8,
DUMBBELL SEATED OVERHEAD EXTENSION	3	12, 10, 8,
STANDING ROPE OVERHEAD EXTENSION	3	12, 10, 8,
LOW-PULLEY OVERHEAD ROPE EXTENSION	3	12, 10, 8,
UNDERHAND EZ-BAR CABLE PUSHDOWN	3	12, 10, 8,

At the end of each set increase the weight. Rest 1-2 minutes between sets.
On set three of each exercise rest for :15 seconds , and do a few extra reps.
Rest again and do some more reps. This is known as the rest-pause method. This can also be done during a set.

LEANNESS

LEANNESS

EXERCISE	SETS	REPS

UNDERHAND EZ-BAR CABLE PUSHDOWN	5	10, 12, 14, 16, 18
V-GRIP PRESSDOWN	5	10, 12, 14, 16, 18
INCLINE TWO-DUMBBELL EXTENSION	5	10, 12, 14, 16, 18
DUMBBELL KICKBACK	5	10, 12, 14, 16, 18
MACHINE DIPS	4	AMRAP

At the end of each set decrease the weight. Rest 30-45 seconds between sets.

STRENGTH

EXERCISE	SETS	REPS

CLOSE-GRIP BENCH PRESS	3	3
BARBELL STANDING OVERHEAD EXTENSION	3	3
SEATED ROPE OVERHEAD EXTENSION	3	3
UNDERHAND EZ-BAR CABLE PUSHDOWN	3	3

Use the same weight for each exercise. Rest 2-3 minutes between sets.

BACK

BUILDING THE PERFECT BACK

When building the perfect back you want mass (thickness), width, middle back development, leanness, and strength. Hand placement and grips are key to back developement. When it comes to width you want to use a wide grip. If you’re working the middle back. You want to go with the close grip.

MASS

EXERCISE	SETS	REPS

CLOSE-GRIP DUMBBELL ROW	4	12, 10, 8, 6
UNDERHAND BARBELL ROWS	4	6, 8, 10, 12
WIDE-GRIP LAT PULLDOWN	4	8, 8, 12, 12
STRAIGHT ARM PULLDOWN	4	12, 10, 8, 6
WIDE-GRIP PULLUP	4	AMRAP

Use a weight that will cause you to fail at the rep range. Rest 1-2 minutes between sets.

WIDTH

EXERCISE	SETS	REPS

STRAIGHT ARM PULLDOWN	4	6, 8, 10, 12
GIANT SET:
WIDE-GRIP DUMBBELL ROW	4	6, 8, 10, 12
WIDE-GRIP T -BAR ROWS	4	6, 8, 10, 12
WIDE-GRIP LAT PULLDOWN	4	6, 8, 10, 12
WIDE-GRIP PULLUP	4	AMRAP

Do the exercises consecutively with no rest. Rest 1-2 minutes between sets.
At the end of each set decrease the weight.

MIDDLE

EXERCISE	SETS	REPS

CLOSE-GRIP T -BAR ROWS	4	6, 8, 10, 12
CLOSE-GRIP LAT PULLDOWN	4	6, 8, 10, 12
CLOSE-GRIPE ROW SEATED	4	6, 8, 10, 12
CLOSE-GRIP PULLUP	4	AMRAP

On the last two sets perform partial reps to failure. Rest 1-2 minutes between sets.

LEANNESS

EXERCISE	SETS	REPS

UNDERHAND BARBELL ROWS	5	10, 12, 14, 16, 20
ONE-ARM DUMBBELL ROWS	5	10, 12, 14, 16, 20
CLOSE-GRIPE ROW SEATED	5	10, 12, 14, 16, 20
REVERSE-GRIP PULLDOWNS	5	10, 12, 14, 16, 20
WIDE-GRIP CHINUPS	4	AMRAP

At the end of each set decrease the weight. Rest 30-45 seconds between sets.

STRENGHT

Use the same weight for each exercise. Rest 2-3 minutes between sets.

LEGS

BUILDING THE PERFECT LEGS

When working the legs you want mass (thickness), quads development, harmstrings development, leanness, and strength.

MASS

EXERCISE	SETS	REPS

A. LEG EXTENSIONS	4	12, 10, 8, 6
B. BARBELL FRONT SQUATS	4	12, 10, 8, 6

A. SEATSED LEG CURLS	4	12, 10, 8, 6
B. DUMBBELL STIFF-LEG DEADLIFTS	4	12, 10, 8, 6

At the end of each set increase the weight. Rest 1-2 minutes between sets.
Do A and B as a superset.

QUADS

EXERCISE	SETS	REPS

BARBELL SQUATS	4	6, 8, 10, 12
GIANT SET:
WALKING BARBELL LUNGES	4	6, 8, 10, 12
DUMBBELL STEP-UP	4	6, 8, 10, 12
LEG PRESS	4	6, 8, 10, 12
SISSY SQUAT	4	AMRAP

Do the exercises consecutively with no rest. Rest 1-2 minutes between sets.
At the end of each set decrease the weight.

HAMSTRINGS

At the end of each set decrease the weight. Rest 1-2 minutes between sets.
On the second and third set have a spotter assist you with some forced reps.

LEANNESS

At the end of each set decrease the weight. Rest 30-45 seconds between sets.

STRENGTH

Use the same weight for each exercise. Rest 2-3 minutes between sets.