Edward F. T. Charfauros, inspiring author, assists fellow students with their presentation for a successful grade. He also blogs upon his own inspiring blog, where you'll discover life changing stuff. Sign up for his blog by sending him an email~ Copyright 2013 Edward F. T. Charfauros. Reference, www.YourBlogorResume.net.

1. August
21,
2013

2. August
21,2013
DAVIDBARRETT
page
2
David,
Hello~
Great
day
to
you,
as
it
is
an
absolute
amazing
feeling
being
better
than
yesterday
both
mentally
and
physically!
It
is
an
honor
and
a
pleasure
meeting
you!
I
look
forward
to
a
healthy
and
fit
relationship
with
you,
as
we
progress
forward
together
for
a
better
tomorrow!
“If
you
want
more
of
the
better!
It
begins
and
ends
with:
Loving
Thoughts
+
Great
Nutrition
+
Decisive
Action
+
Proper
Slumber
=
Healthy
Living
thriving
upon
desirable
outcomes
deriving
from
optimal
habits
for
that
ideal
benefit
of
change."
The
proceeding
pages
reveals
an
ideal
health
and
fitness
regiment
base
upon
the
NHE
questionnaire
we
have
received
in
your
name.
I
sincerely
hope
this
program
satisfies
you
to
begin
your
program,
as
when
any
questions,
concerns,
and
or
issues
arise
please
bring
them
forward!
I
look
forward
to
your
continual
successes
in
achievements
and
accomplishments,
as
a
great
day
continues.
Thank
you
for
allowing
me
to
passionately
involve
myself
with
your
muscular
development,
cardio,
and
flexibility
program.
Sincerely
with
Best
Regards,
Edward
F.
T.
Charfauros
PERSONAL
FITNESS
MANAGEMENT
SPECIALIST
Anchorage,
Alaska
99504
Phone:
(808)
381-­‐3164
Fax:
(907)
444-­‐6096
E-­‐Mail:
Chozen.Charfauros@Gmail.com
Web:
http://www.nhecertification.com/

3. August
21,2013
DAVIDBARRETT
page
3
Goals
Agenda~
Program Type
Lifestyle
Recommendations
Meal Plans
FOOD GROUP
NUTRITION LOG
Fitness
Tracker
Exercise
Descriptions

4. August
21,2013
DAVIDBARRETT
page
4
Goals~>
Improve Muscular Development, Cardio, and Flexibility
Increase
Overall
Conditioning
Lose 15 Lbs.
Strengthen
Core
Increase Bicep
and Tricep
Strength
Increase and
Harden Upper
Chest
Program Type: Dynamic Strength and Resistance Training with High/Low
Model
There
are
several
goals
to
this
program
to
accomplish
your
desirable
results
by
wanting
to
induce
muscle
growth
to
gain
harden
size
by
increasing
strength,
enhancing
performance,
and
stimulating
muscle
creation.
The
plan
is
to
simply
rotate
with
three
workouts
with
24
hours
(1
whole
day)
off
for
rejuvenation,
or
when
needing
to
in
between
fitness
training
days.
Strive
to
complete
the
three
workouts
within
one
week
using
the
standard
3-­‐day
split
and
1
day
off.
Below
is
a
microcycle
(the
shortest
training
cycle
focusing
upon
a
block
of
training)
among
one
of
the
three
workouts,
as
part
of
your
mesocycle
(a
specific block of training design for accomplishing a specific goal)
while
using
the
High/Low
Model
(beginning
with
higher
reps
and
a
lower
amount
of
weight
the
first
week.
Increase
the
weight
by
adding
weight
and
decrease
reps
each
week
the
first
month.
Following
month
begin
again
at
higher
reps
and
higher
starting
weight).
Upon
beginning
your
exercise
the
first
week,
first
see
and
feel
how
heavy
you
can
lift
10
times,
and
if
you
are
able
to
lift
the
weight
more
than
10
times,
add
more
weight.
The
following
week
you
will
add
a
small
increment
of
weight.
You
will
conduct
cardio
exercises
before
weight
training.
Focus
on
form,
as
quality
of
work
out
is
more
important
than
quantity!
Remember
proper
form
prevents
injuries,
as
strength
gain
comes
from
the
gym.
To
accomplish
your
goals
your
nutrition
will
be
crucial
requiring
you
to
consume
throughout
the
day
(seven
times
total),
because
proper
nutrition
transforms
your
body.
You
will
find
an
ideal
nutrition
plan
to
use
below,
as
it
is
simply
a
guideline
base
upon
your
questionnaire.
Remember
continue
hydrating
daily,
before,
during,
and
after
training
with
emphasis
on
recovery!
HAVE FUN~

5. August
21,2013
DAVIDBARRETT
page
5
Lifestyle Recommendations
 Enjoy
breakfast
daily
 Remain
honest
with
yourself
while
practicing
positive
self-­‐talk
 Concentrate
upon
healthy
lifestyle
habits
rather
than
focusing
upon
weight
loss
 Maintain
a
low-­‐fat,
low-­‐calorie
diet
 Enjoy
and
monitor
the
same
diet
both
on
weekdays
and
weekends
 Continue
recording
your
food/calorie
intake
and
maintaining
a
daily
planner
 Maintain
healthy
routines
 Socialize
regularly
for
mental
and
physical
stimulation
 Continue
striving
to
maintain
a
regular
8-­‐hour
sleep
schedule
 Be
spontaneous
and
change
it
up
here
and
there
(lessen
the
amount
of
beer
consumption
and
or
drink
wine)

6. August
21,2013
DAVIDBARRETT
page
6
Day of Training Meal Plan (Drink
water
with
meals)
 Meal
One:
Gingerbread
Oatmeal
(1
cup
water,
½
cup
old-­‐fashioned
oats,
¼
cup
dried
unsweetened
cherries
or
cranberries,
1
teaspoon
ground
ginger,
½
teaspoon
ground
cinnamon,
¼
teaspoon
ground
nutmeg,
1
tablespoon
flaxseeds,
and
1
tablespoon
molasses)
 Meal
Two:
6
ounces
of
Salmon
with
4
cooked
egg
whites.
4
ounces
of
oatmeal
(make
traditional
oatmeal
porridge)
or
Cream
of
Wheat
(measure
dry
with
(dried
or
fresh)
tart
cherries)
 Meal
Three:
6
ounces
of
halibut.
1
cup
of
white
rice.
1
cup
of
asparagus.
 Meal
Four:
2
serving
size
chicken
breast
(4
slices).
7
ounces
of
baked
potato.
1
cup
of
broccoli.
 Meal
Five:
6
ounces
of
halibut.
2
cup
of
fresh
green
salad.
1
cup
of
asparagus.
 Meal
Six:
6.7
ounces
of
smoked
herring
kipper.
7
ounces
of
baked
potato.
1
cup
of
fresh
green
salad
(with
pumpkin
seed
and
ginger).
 Meal
Seven:
30
grams
of
Hydrolyzed
Whey
Protein,
7
egg
whites
scrambled
with
1
ounce
of
three
choices
of
vegetables.
Note:
Strive
for
organic
ingredients
when
available.
No
microwaving,
No
frying,
use
baking,
grilling,
and
sautéing
methods
and
techniques
when
able.
Use
extra
virgin
olive
oil
or
extra
virgin
olive
coconut
oil
when
cooking.
Little
to
no
processed
foods
when
possible.
Avoid
unnatural
and
processed
high
sugar
foods.
Non-Training Day Meal Plan (Drink
water
with
solid
meals)
 Meal
One:
30
grams
of
Hydrolyzed
Whey
Protein,
7
egg
whites
scrambled
with
1
ounce
of
each
of
your
three
choices
of
vegetables
(such
mushrooms,
peppers,
etc.).
 Snack:
Raspberry
Green
Tea
Smoothie
(1
½
cups
chilled
green
tea,
2
cups
frozen
unsweetened
raspberries,
1
banana,
1
tablespoon
of
royal
jelly,
a
pinch
of
flaxseed,
and
¼
cup
protein
powder)
 Meal
Two:
Persimmon
and
Pear
Salad
(1
teaspoon
whole
grain
mustard,
2
tablespoons
fresh
lemon
juice,
3
tablespoons
extra
virgin
olive
oil,
1
minced
shallot,
1
teaspoon
minced
garlic,
1
ripe
sliced
persimmon,
1
ripe
sliced
red
pear,
½
cup
chopped
toasted
pecans,
and
6
cups
of
baby
spinach)
 Snack:
Celery
Green
Smoothie
with
Mango,
Banana
and
Goji
Berries
(3-­‐4
stalks
of
chopped
celery,
fresh
or
frozen
of
1-­‐2
bananas,
1/2
cup
Goji
berries
(soaked
in
water
for
20
minutes),
1
cup
fresh
or
frozen
mango
pieces,
1
cup
water,
1/2
scoop
Casein,
and
1/4
scoop
Whey).
 Meal
Three:
2
serving
size
chicken
breast
(4
slices).
2
cup
of
fresh
green
salad.
1
cup
of
broccoli.
 Snack:
1
cup
of
grapes
and
1
cup
of
slice
apples

7. August
21,2013
DAVIDBARRETT
page
7
FOOD GROUP NUTRITION LOG:
Wednesday/Aug. 21,2013
Breakfast
Category
Items
Servings
Calories
Servings
Calories
Servings
Calories
Servings
Calories
Servings
Calories
Fruits
Vegetables
Milk & Dairy
Grains & Staches
Meat, Poultry, & Fish
Fats
Total
Lunch
Category
Items
Fruits
Vegetables
Milk & Dairy
Grains & Staches
Meat, Poultry, & Fish
Fats
Total
Dinner
Category
Items
Fruits
Vegetables
Milk & Dairy
Grains & Staches
Meat, Poultry, & Fish
Fats
Total
Snacks
Category
Items
Fruits
Vegetables
Milk & Dairy
Grains & Staches
Meat, Poultry, & Fish
Fats
Total
Daily Total
Items
Total Daily Intake

8. August
21,2013
DAVIDBARRETT
page
8
David
Barrett
Wednesday
Fitness
Tracker
Goals:
Lose
15
Lbs.
/
Increase
biceps
&
triceps
/
Strengthen
core
/
Improve
overall
conditioning
/
Increase
and
harden
upper
chest
Date:
8/21/13
Beginning
Weight:
201
Minimum
Time
Frame:
1
Current
Weight:
201
Actual
Total
Time
Frame:
1
Trainer's
Name
(First,
Last):
Weight
Goal:
186
Edward
F.
T.
Charfauros
Organization:
NHE
(National
Health
Educators)
Trainer's
Phone/Fax:
(808)
381-­‐3164
/
(907)
444-­‐6096
Today's
Instruction/s:
Emphasis
on
chest,
core
and
conditioning.
Follow
list
in
order
from
top
to
bottom.
Move
from
exercise
to
exercise
with
rest
between
30
&
60
seconds.
Hydrate!
Reps
Timing
Rest
(seconds)
Sets
Water
Aerobics
or
Swimming
-­‐
Cardio
10
min
60
1
Recumbent
Bike
-­‐
Cardio
15
min
60
1
Exercise
Directions/Remarks
Warm
water
line
at
chest
high
/
Fast
stomp
with
medium
strides
Squat
-­‐
Warm-­‐up
10
60
1
Begin
pace
that
will
shorten
your
breath
with
the
ability
to
still
talk
Up
to
fail
/
No
more
than
10
Pushup
-­‐
Warm-­‐up
10
30
1
Up
to
fail
/
No
more
than
10
Diamond
Pushup
-­‐
Warm-­‐up
10
30
1
Up
to
fail
/
No
more
than
10
Wide-­‐Hands
Pushup
-­‐
Warm-­‐up
10
30
1
Up
to
fail
/
No
more
than
10
Dumbbell
Lateral
Raise
and
External
Rotation
10
30
1
Use
light
weight
/
No
more
than
10
Calf
Stretch
-­‐
Stretch
10
sec
30
1
each
side
Quadricep
-­‐
Stretch
10
sec
30
1
each
side
Stretch
before
and
after
/
Repeat
stretch
exercise
for
cool
down
Repeat
stretch
exercise
for
cool
down
Reclining
Big
Toe
Pose
-­‐
Stretch
10
sec
30
1
each
side
Laying
down
/
Repeat
stretch
exercise
for
cool
down
10
sec
30
1
each
side
Repeat
stretch
exercise
for
cool
down
Triceps
Side
Stretch
-­‐
Stretch
10
sec
30
1
each
side
Repeat
stretch
exercise
for
cool
down
Standing
Biceps
Stretch
-­‐
Stretch
10
sec
30
1
each
side
Repeat
stretch
exercise
for
cool
down
Chest
Stretch
-­‐
Stretch
10
sec
30
1
Upward
Salute
-­‐
Stretch
10
sec
30
1
Hold
for
10
seconds
/
Repeat
stretch
exercise
for
cool
down
Repeat
stretch
exercise
for
cool
down
Abdominal
Contraction
10
30
1
Up
to
fail
/
No
more
than
10
The
Crunch
10
30
1
Up
to
fail
/
No
more
than
10
The
Pelvic
Tilt
10
3
sec
each
30
1
Up
to
fail
/
No
more
than
10
Cow
Face
Arms
-­‐
Stretch
Side
Plank
15
sec
30
1
each
side
Up
to
fail
/
No
more
than
10
Heel
Slides
10
30
1
Up
to
fail
/
No
more
than
10
Dumbbell
Incline
Press
10
60
1
Alternate
arms
using
medium
weight
Dumbbell
Bench
Press
10
60
1
Alternate
arms
using
medium
weight
Flyes
10
60
1
Use
medium
weight
Decline
Dumbbell
Bench
Press
10
60
1
Alternate
arms
using
medium
weight
Deep
Breathing
Barbell
Pullovers
10
60
1
Use
medium
weight
Dips
10
60
1
Use
body
weight
up
to
fail
/
No
more
than
10

9. August
21,2013
DAVIDBARRETT
page
9
Total:
26
exercises
165
reps
34
min
of
exercise
time
21
minutes
of
rest
time
Rep
count
excludes
cardio
exercises
Exercise
Descriptions
1.
Water
Aerobics
or
Swimming
-­‐
Cardio
Begin
by
walking
into
the
water
until
the
waterline
is
chest-­‐deep.
Move
your
legs
in
a
stomping
motion
using
medium
strides
forward
to
the
front
for
two
minutes,
next
to
each
side
for
two
minutes
per
side,
and
end
moving
backwards
to
the
rear
for
two
minutes.
The
goal
is
to
increase
your
heart
rate
and
breathing
slowly
to
an
aerobic
level.
End
by
exiting
the
water
within
the
last
minute.
2.
Recumbent
Bike
-­‐
Cardio
Begin
by
seating
yourself
on
the
bike
and
adjust
the
seat
to
your
height.
Select
the
desired
option
from
the
menu.
You
may
have
to
start
pedaling
to
turn
it
on.
You
can
use
the
manual
setting,
or
you
can
select
a
program
to
use.
Typically,
you
can
enter
your
age
and
weight
to
estimate
the
amount
of
calories
burned
during
exercise.
The
level
of
resistance
can
be
changed
throughout
the
workout.
The
handles
can
be
used
to
monitor
your
heart
rate
to
help
you
stay
at
an
appropriate
intensity.
Recumbent
bikes
offer
convenience,
cardiovascular
benefits,
and
have
less
impact
than
other
activities.
1.
Squat
-­‐
Warm-­‐Up
Begin
by
slowly
lowering
the
bar
by
bending
the
knees
as
you
maintain
a
straight
posture
with
the
head
up.
Continue
down
until
the
angle
between
the
upper
leg
and
the
calves
becomes
slightly
less
than
90-­‐degrees
(which
is
the
point
in
which
the
upper
legs
are
below
parallel
to
the
floor).
Inhale
as
you
perform
this
portion
of
the
movement.
(Note:
If
you
performed
the
exercise
correctly,
the
front
of
the
knees
should
make
an
imaginary
straight
line
with
the
toes
that
is
perpendicular
to
the
front.
If
your
knees
are
past
that
imaginary
line
(if
they
are
past
your
toes)
then
you
are
placing
undue
stress
on
the
knee
and
the
exercise
has
been
performed
incorrectly).
2.
Pushup
-­‐
Warm-­‐Up
Assume
a
pushup
position
with
your
hands
set
just
wider
than
shoulder-­‐width.
Your
body
should
form
a
straight
line
from
your
head
to
your
ankles.
Lower
your
body
until
your
chest
almost
touches
the
floor,
then
push
yourself
back
up
to
the
starting
position.
That’s
one
rep.
3.
Diamond
Pushup
-­‐
Warm-­‐Up
Do
a
pushup
with
your
hands
close
enough
for
the
tips
of
your
thumbs
and
index
fingers
to
touch,
forming
a
diamond
shape.

10. August
21,2013
DAVIDBARRETT
page
10
4.
Wide-­‐Hands
Pushup
-­‐
Warm-­‐Up
Place
your
hands
about
twice
shoulder-­‐width
apart.
1.
Calf
Stretch
-­‐
Stretch
Position
yourself
with
your
hands
against
the
wall.
Keep
one
leg
forward,
bent
at
the
knee.
The
other
leg
should
be
straight,
going
behind
you.
With
the
leg
behind
you,
push
your
heel
towards
the
ground
until
you
feel
a
stretch
in
the
calf
muscle.
Hold
the
stretch
then
repeat
with
the
other
leg.
2.
Quadriceps
-­‐
Stretch
While
standing,
place
your
right
hand
on
the
wall
or
the
back
of
a
chair
for
support.
Bend
your
left
leg
behind
you,
and
grab
it
just
above
the
ankle
with
your
left
hand.
Pull
the
ankle
backward
toward
your
buttocks.
Tighten
your
tummy
and
tuck
your
buttocks
in.
Hold
the
stretch
for
a
moment,
then
release
and
stretch
the
other
leg.
3.
Reclining
Big
Toe
Pose
-­‐
Stretch
Lie
on
your
back
and
extend
your
left
leg
toward
the
ceiling
at
a
90-­‐degree
angle
with
your
right
leg
extended
along
the
floor.
Flex
both
feet.
Bend
your
left
knee
and
bring
the
knee
in
toward
your
chest
using
your
hands.
Hug
it
tightly
against
your
body
to
relax
your
hip.
Next,
loop
a
strap
around
your
left
foot
and
slowly
straighten
the
left
leg
back
to
90
degrees.
Press
your
right
thigh
firmly
down
against
the
floor.
Hold
for
5
breaths
and
repeat
on
the
opposite
side.
Repeat
twice
on
each
side.
4.
Cow
Face
Arms
-­‐
Stretch
Sit
on
a
chair,
toward
the
front
of
the
seat
so
that
your
feet
rest
solidly
on
the
floor.
Hold
a
yoga
strap
in
your
right
hand
and
reach
that
hand
as
high
as
you
can,
straight
up
in
the
air.
Keep
your
shoulder
and
elbow
where
they
are
as
you
bend
the
elbow,
reaching
your
right
hand
down
your
back.
Bring
your
left
hand
behind
your
back
from
below.
Grasp
the
strap
in
your
left
hand,
as
close
as
you
can
get
to
the
right
hand.
Press
your
head
into
your
right
arm
as
you
open
your
chest.
To
come
out,
slowly
release
your
arms,
rest
a
moment
and
repeat
on
the
other
side.
5.
Triceps
Side
Stretch
-­‐
Stretch
Bring
right
arm
across
your
body
and
over
your
left
shoulder,
holding
your
elbow
with
your
left
hand,
until
you
feel
a
stretch
in
your
tricep.
Then
repeat
for
your
other
arm.
6.
Standing
Biceps
Stretch
-­‐
Stretch
Begin
with
your
back
and
neck
straight
and
your
arm
supported
behind
you
on
a
bench
or
table.
Gently
lower
your
body,
allowing
your
arm
to
move
further
behind
you
until
you
feel
a
mild
to
moderate
stretch
pain-­‐free.

11. August
21,2013
DAVIDBARRETT
page
11
7.
Chest
Stretch
-­‐
Stretch
Place
your
forearm
flat
against
a
wall.
Keep
your
arm
at
a
90-­‐degree
angle
and
gently
lean
forward
until
you
feel
a
stretch
through
the
upper
portion
of
your
shoulder
and
chest.
Hold
for
10
seconds,
then
return
to
starting
position.
Repeat
again
for
second
time.
8.
Upward
Salute
-­‐
Stretch
Begin
in
Mountain
Pose:
Stand
up
straight
with
both
feet
at
hip-­‐width.
Turn
your
heels
a
little
outward
and
let
your
weight
rest
on
your
toes.
Your
arms
hang
downwards
along
your
body
and
the
palm
of
your
hands
point
towards
your
body.
Now
make
the
back
of
your
pelvis
move
away
from
your
lower
back.
You
can
do
this
by
drawing
in
your
ribs
a
little
in
the
direction
of
your
belly.
Breathe
in
and
out
a
few
times
with
full
concentration.
Through
your
breathing
place
your
neck
straight
over
the
upper
back.
It
would
then
feel
as
if
you
stretch
your
body
upwards
from
the
neck.
The
shoulders
feel
broad
and
are
relaxed.
Look
straight
ahead
of
you
at
a
spot
within
your
vision
and
try
to
stand
motionless
with
as
little
effort
as
possible.
Next,
Inhale
as
your
raise
your
arms
up,
your
biceps
should
be
near
your
ears.
Your
palms
should
face
one
another
and
let
them
lightly
touch.
Lift
your
chest
and
bring
your
gaze
up
towards
your
hands.
Hold
for
a
few
breaths.
1.
Abdominal
Contraction
Lie
on
your
back
with
your
knees
bent
in
a
comfortable
position.
Place
your
hands
just
below
your
ribs.
Pull
your
bellybutton
into
your
spine
and
then
contract
your
abdominal
muscles.
Hold
the
contraction
for
five
seconds
while
continuing
to
breathe.
2.
The
Crunch
Lie
on
your
back
with
your
knees
bent
and
your
feet
flat
on
the
floor.
Place
the
tips
of
your
fingers
at
the
edge
of
your
head.
Do
not
interlace
them,
because
this
promotes
pulling
on
your
neck.
With
your
head
on
the
floor,
inhale
and
perform
a
small
nod.
This
will
put
your
neck
in
the
correct
position.
As
you
exhale,
draw
your
belly
in
and
lift
your
head
and
shoulders
from
the
floor.
Think
of
bringing
your
rib
cage
toward
your
pelvis.
Hold
the
position
for
one
second
and
take
a
small
breath
in,
without
allowing
your
belly
to
protrude.
Exhale
and
return
while
this
breathing
pattern
may
seem
unusual,
it
is
necessary
for
back
straining
prevention.
The
exhalation
helps
depress
the
rib
cage,
making
the
exercise
safer.
Perform
as
many
repetitions
as
you
can
perform
without
feeling
strain
on
your
neck.
3.
The
Pelvic
Tilt
The
pelvic
tilt
strengthens
your
lower
abs.
Lie
on
your
back
with
your
knees
bent
and
feet
flat
on
the
floor.
Pull
your
bellybutton
into
your
spine
and
then
press
your
lower
back
into
the
floor
by
tilting
your
pelvis
upward.
Hold
this
position
for
3
seconds.
Slowly
return
to
the
starting
position.
Complete
up
to
fail
or
10
repetitions.

12. August
21,2013
DAVIDBARRETT
page
12
4.
Side
Plank
Lie
on
your
right
side
with
your
knees
bent.
Lean
on
your
right
elbow,
and
place
your
left
hand
on
your
left
hip.
Inhale
to
prepare.
As
you
exhale,
lift
your
right
hip
from
the
floor.
Perform
eight
repetitions,
and
then
switch
sides.
5.
Heel
Slides
This
is
also
a
lower
ab-­‐strengthening
exercise.
Lie
on
your
back
with
your
knees
bent
and
feet
flat
on
the
floor.
Slowly
extend
your
right
leg
by
sliding
your
right
heel
along
the
floor.
Slide
your
heel
back
to
return
to
the
starting
position.
Repeat
the
exercise
with
your
left
leg.
Concentrate
on
using
your
abdominal
muscles
to
move
your
legs.
Complete
10
to
20
repetitions
on
each
leg.
1.
Incline
Dumbbell
Bench
Press
Lie
back
on
an
incline
bench
with
a
dumbbell
in
each
hand
atop
your
thighs.
The
palms
of
your
hands
will
be
facing
each
other.
Then,
using
your
thighs
to
help
push
the
dumbbells
up,
lift
the
dumbbells
one
at
a
time
so
that
you
can
hold
them
at
shoulder
width.
Once
you
have
the
dumbbells
raised
to
shoulder
width,
rotate
your
wrists
forward
so
that
the
palms
of
your
hands
are
facing
away
from
you.
This
will
be
your
starting
position.
Be
sure
to
keep
full
control
of
the
dumbbells
at
all
times.
Then
breathe
out
and
push
the
dumbbells
up
with
your
chest.
Lock
your
arms
at
the
top,
hold
for
a
second,
and
then
start
slowly
lowering
the
weight
twice
as
long
as
raising
them.
Repeat
the
movement
for
the
prescribed
amount
of
repetitions.
When
you
are
done,
place
the
dumbbells
back
on
your
thighs
and
then
on
the
floor.
This
is
the
safest
manner
to
release
the
dumbbells.
2.
Dumbbell
Bench
Press
Sit
down
on
bench
with
dumbbells
resting
on
lower
thigh.
Kick
weights
to
shoulder
and
lie
back.
Position
dumbbells
to
sides
of
chest
with
bent
arm
under
each
dumbbell.
Press
dumbbells
up
with
elbows
to
sides
until
arms
are
extended.
Lower
weight
to
sides
of
upper
chest
until
slight
stretch
is
felt
in
chest
or
shoulder.
Repeat.
Dumbbells
should
follow
slight
arch
pattern,
above
upper
arm
between
elbow
and
chest
at
bottom,
traveling
inward
over
each
shoulder
at
top.
NOTE:
There
is
no
need
to
drop
weights.
3.
Flyes
Lie
down
on
a
bench.
Start
with
the
dumbbells
or
kettlebells
extending
outward
elbows
bent
90
degrees.
Raise
the
weights
until
they
clasp
above
your
head,
while
inhaling,
and
squeezing
your
shoulders
and
chest.
Exhale,
and
lower
the
weight
back
down
slowly
to
starting
position.

13. August
21,2013
DAVIDBARRETT
page
13
4.
Decline
Dumbbell
Bench
Press
Secure
your
legs
at
the
end
of
the
decline
bench
and
lie
down
with
a
dumbbell
on
each
hand
on
top
of
your
thighs.
The
palms
of
your
hand
will
be
facing
each
other.
Once
you
are
laying
down,
move
the
dumbbells
in
front
of
you
at
shoulder
width.
Once
at
shoulder
width,
rotate
your
wrists
forward
so
that
the
palms
of
your
hands
are
facing
away
from
you.
This
will
be
your
starting
position.
Bring
down
the
weights
slowly
to
your
side
as
you
breathe
out.
Keep
full
control
of
the
dumbbells
at
all
times.
Tip:
Throughout
the
motion,
the
forearms
should
always
be
perpendicular
to
the
floor.
As
you
breathe
out,
push
the
dumbbells
up
using
your
pectoral
muscles.
Lock
your
arms
in
the
contracted
position,
squeeze
your
chest,
hold
for
a
second
and
then
start
coming
down
slowly.
Tip:
It
should
take
at
least
twice
as
long
to
go
down
than
to
come
up.
Repeat
the
movement
for
the
prescribed
amount
of
repetitions
of
your
training
program.
5.
Deep
Breathing
Barbell
Pullovers
Lay
flat
on
your
back
on
a
flat
bench
with
a
heavy
dumbbell
upon
your
chest.
When
you're
ready.
Raise
the
dumbbell
up
until
your
elbows
are
slightly
bent
above
your
chest.
Gently
lower
the
heavy
dumbbell
above
and
beyond
the
back
of
your
head
stretching
your
arms
(and
the
dumbbell)
to
a
comfortable
position
without
straining.
Reverse
the
motion
and
come
up
to
the
start
position.
Repeat
6.
Dips
For
this
exercise
you
will
need
access
to
parallel
bars.
To
get
yourself
into
the
starting
position,
hold
your
body
at
arms
length
(arms
locked)
above
the
bars.
While
breathing
in,
lower
yourself
slowly
with
your
torso
leaning
forward
around
30
degrees
or
so
and
your
elbows
flared
out
slightly
until
you
feel
a
slight
stretch
in
the
chest.
Once
you
feel
the
stretch,
use
your
chest
to
bring
your
body
back
to
the
breathe
out.
Repeat
the
movement
for
the
prescribed
amount
of
repetitions.