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Medical DisclaimerThe information in Building-muscle101.com exercise book e101.com exercise book is not intended for use as asubstitute for consultation or advice given by a qualifiedmedical practitioner, health practitioner, or fitnessprofessional.Before beginning any exercise and diet program, you shouldconsult a physician. All matters regarding your healthrequire medical supervision.Building-muscle101.com shall not be liable or responsible forinjury, loss, or damage occasioned to any person acting orrefraining to act as a result of any information or suggestionin Building-muscle101.com.Building-muscle101.com will not be held responsible for theconduct of any companies and/or web sites recommended inBuilding-muscle101.com.The opinions expressed in Building-muscle101 represent thepersonal views of Building-muscle101.com. If you have anyquestions, please email:Buildingmuscle101@vianet.caThank 1.com3

Theexercises in this guide will help explain some of thebest ways to perform some of the more popular weighttraining exercises. These weight training exercises havebeen taken from the website www.building-muscle101.comThe information in building muscle 101 is geared towardsthe novice weight trainer but it can also be a nice refresherfor those seasoned weight lifters and athletes.The main goal of thisinformation you need tofrom start to finish. Nolooking to build musclegreat help.web site is to give you qualityput together a muscle building plangimmicks and no hype. If you areand power, this website can be aWith this web site you will find great weight liftinginformation and weight lifting tips to help you build muscleand get you started on your life long pursuit of health andfitness.Here's what you can expect from Building muscle 101: How to design and implement your weight liftingroutine; How to build a complete nutritional plan; Weight lifting supplements; Fitness equipment reviews; Tasty body building recipes and menus; Weight lifting tips and techniques; Beginner weight lifting routines to the advanced; Specialized training routines; Figuring out your optimal nutritional needs; Full exercise illustrations and descriptions; And much, much more Visit the building muscle 101 website today!www.building-muscle101.com4

ExercisesChest Flat Bench pressFlat bench press with dumbbellsFlat bench dumbbell flyIncline bench pressIncline dumbbell pressParallel bar dipsDecline dumbbell bench pressIncline dumbbell flyDumbbell pulloverBack Bent over rowingWide grip chinsLat machine pull downsLow cable pulley rowsOne arm dumbbell rowsDead liftsShrugsGood morningsHyperextensionsT bar rowingDumbbell Dead liftShoulders Press behind the neckSeated dumbbell pressSide lateral raisesAlternate front dumbbell raisesBent over lateralsArnold pressesSingle arm dumbbell lateral raisewww.building-muscle101.com5

Side cable lateralsQuadriceps (Upper Legs) SquatsLeg pressLeg extensionsHack squatsDumbbell lungesDumbbell squatSissy squatsHamstrings Lying leg curls Stiff legged dead lifts Dumbbell stiff legged dead liftsCalves Standing calf raise Seated calf raise Donkey calf raiseBiceps Standing barbell curlsSeated alternate dumbbell curlsConcentration curlsPreacher curlIncline dumbbell curlStanding dumbbell curlsTriceps Close grip bench press Lying triceps extensions Standing cable press downswww.building-muscle101.com6

Seated over head barbell extensionsTriceps kick backsOverhead rope extensionsOne arm dumbbell extensionsAbs CrunchesKnee upsHanging leg raiseIncline knee raisesIncline sit upsRoman chair sit upsForearms Reverse barbell curl Wrist curl Reverse wrist curlMuscles of the front bodyMuscles of the back of bodyBuilding Muscle 101 Weight Training Guidewww.building-muscle101.com7

ChestExercises Flat Bench pressFlat bench press with dumbbellsFlat bench dumbbell flyIncline bench pressIncline dumbbell pressParallel bar dipsDecline dumbbell bench pressIncline dumbbell flyDumbbell pulloverCable cross overBack to weight training exercise ---------------------www.building-muscle101.com8

Bench Presshttp://www.building-muscle101.comPosition1. Lie back on the bench with your feet firmly planted on thefloor and back pressed firmly against the padding.2. Take a tight grip of the barbell (overhand) with yourthumbs roughly 3 feet (90cm) apart. Make sure that yourgrip is balanced between both sides of your body. Once yourgrip is set, press your shoulders down and back into thebench. This will push up your pectoral girdle and allow for amuch better stimulation.3. Lift the bar from the rack.www.building-muscle101.com9

Execution1. Take the barbell from the rack and lock your elbows atthe top position. Lower the barbell to the nipple area of thechest, slowly and under control, keeping your elbows awayand outward from the trunk of your body.2. As the weight lowers, be sure not to bounce the weight very important - do not bounce the weight from the chest.Lightly touch the chest and push the weight back up in acontrolled fashion. Beginners may find that the weight startsto fall forward or backward or that the weight is risingunevenly because one arm is stronger than the other.Don’t worry too much about this and concentrate on themovement itself. After a couple of weeks you will develop agroove and this movement will be second 10

Flat Bench Dumbbell Presshttp://www.building-muscle101.comPosition1. While seated on the edge of a flat bench, grasp twodumbbells in an overhand grip.2. Rest the dumbbells in an upright position on the edge ofyour knees. Carefully lie on the flat bench bringing thedumbbells to the sides of your torso at chest level. Makesure to bring the dumbbells up simultaneously. Feet shouldbe planted firmly on the floor.3. Slowly adjust the dumbbells with your arms fullyextended at right angles to the floor. Press the weight up tothe locked position. The dumbbells should be held directlyover your chest area, slightly touching each other withpalms facing forward.www.building-muscle101.com11

Execution1. Slowly bend your arms and lower both dumbbells in aslow, controlled fashion to your chest. The dumbbells shouldbe at the sides of your chest.2. Slowly press the weight back up from the sides of yourchest to the starting position. Do not bounce the weightfrom the chest. Keep you elbows out and away from thetrunk of your body.3. Keep the movement fluent, slow, and ----------------------------Flat Bench Dumbbell uscle101.com12

Position1. While seated on the edge of a flat bench, grasp twodumbbells in an overhand grip.2. Rest the dumbbells in an upright position on the edge ofyour knees.3. Carefully lie on the flat bench, bringing the dumbbells tothe sides of your torso at chest level. Make sure to bring thedumbbells up simultaneously. Feet should be planted firmlyon the floor.4. Slowly adjust the dumbbells with your arms fullyextended at right angles to the floor. Press the weight up tothe locked position. The dumbbells should be held directlyover your chest area, slightly touching each other withpalms facing inward.5. Elbows ion1. Slowly lower your arms out to the side of your body withyour arms at right angles. The dumbbells should be slowlylowered in an arc like motion toward the floor until yourchest is comfortably stretched.2. At the bottom position of the exercise your hands shouldbe parallel the trunk of your body. Raise and repeat. Theelbows should be slightly bent throughout the wholemovement and should not be altered from start to finish(imagine your arms wrapping around a large tree).3. Keep the movement fluent, slow, and om13

Incline Bench Presshttp://www.building-muscle101.comPosition1. Lie back on an incline bench (35 to 45 degrees) with yourfeet firmly planted on the floor. Your back should be pressedfirmly against the padding.2. Grip the barbell with your thumbs roughly 3 feet (90 cm)apart. Make sure that the grip is balanced between bothsides of your body. Lift the bar from the rack.Execution1. Take the barbell from the rack and lock your elbows atthe top position. Keeping the arms away from the body,lower the barbell to the upper chest area slowly andcontrolled.2. Lightly touch the upper chest area and push the weightback up in a controlled manner to the starting position. Trywww.building-muscle101.com14

and keep your eyes on the barbell at all times as this willhelp out with balancing the weight and movement.3. Keep the movement fluent, slow, and ----------------------------Incline Dumbbell Presshttp://www.building-muscle101.comPosition1. While seated in an incline bench, grasp two dumbbells inan overhand grip.2. Rest the dumbbells in an upright position on the edge ofyour knees.www.building-muscle101.com15

3. Carefully lie on the incline bench, bringing the dumbbellsto the sides of your torso at chest level. Make sure to bringthe dumbbells up simultaneously. Feet should be plantedfirmly on the floor.4. Slowly adjust the dumbbells with your arms fullyextended at right angles to the floor. Press the weight up tothe locked position. The dumbbells should be held directlyover your chest area, slightly touching each other withpalms facing forward.Execution1. Slowly bend you arms and lower both dumbbells in aslow, controlled fashion to your chest. The dumbbells shouldbe at the sides of your chest.2. Lower the dumbbells to a position where you feel acomfortable stretch.3. Slowly press the weight back up from the sides of yourchest to the starting position. Do not bounce the weightfrom the chest. Keep you elbows out and away from thetrunk of your body.4. Keep the movement fluent, slow, and .com16

Parallel Bar Dipshttp://www.building-muscle101.comPosition1. Support your body at straight arm’s length.2. Keep your back straight, torso straight, knees flexed, andfeet behind you.Execution1. Lower your body to a point where you feel a comfortablestretch.2. Slowly push your torso upward back to the startingposition.3. Keep the movement fluent, slow, and .com17

Decline Dumbbell Presshttp://www.building-muscle101.comPosition1. Grab a pair of dumbbells and position yourself on thedecline bench (This will take some practice so start light).While on the decline bench, grasp two dumbbells in anoverhand grip.2. Rest the dumbbells in an upright position on the edge ofyour knees.3. Carefully lie on the flat bench, bringing the dumbbells tothe sides of your torso at chest level. Make sure to bring thedumbbells up simultaneously. Feet should be planted firmlyon the floor.4. Slowly adjust the dumbbells with your arms fullyextended at right angles to the floor. Press the weight up tothe locked position. The dumbbells should be held directlyover your chest area, slightly touching each other withpalms facing forward.www.building-muscle101.com18

Execution1. Slowly bend you arms and lower both dumbbells in aslow, controlled fashion to your chest. The dumbbells shouldbe at the sides of your chest.2. Slowly press the weight back up from the sides of yourchest to the starting position. Do not bounce the weightfrom the chest. Keep you elbows out and away from thetrunk of your body.3. Keep the movement fluent, slow, and ----------------------------Incline Dumbbell uscle101.com19