WGBJ 1 - Workout 31

Workout 31: Chest & Abs

Caution: In order to protect yourself, it is best to have a spotter to help you.

Start by lying back on a flat bench. Use an overhand grip that is wider than your shoulder width to lift the bar from the rack. Hold it directly above you with your arms fully extended.
TakeInhale and begin lowering the bar toward your chest until your elbow creates a 90° angle.
After a brief pause, push the bar back to the starting position as you exhale. Focus on using your chest muscles to push up the bar.
Lock your arms and squeeze your chest in the contracted position at the top of the motion. Hold for a second and then slowly begin lowering the bar.

Move the pulleys to the highest position and select the same resistance for each D-handle.
Stand between both pulleys with your arms extended out to your sides. Grasp both handles with an overhand grip while keeping your feet aligned with the pulleys.
Remaining upright and keeping a slight bend in your elbows, pull your arms close together in front of your body.
After a pause at the peak contraction, return your arms back to the starting position.

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. Tip Ideally, lowering the weights should take about 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.

Pick up the dumbbells, one in each hand, with your palms facing inward. Sit down on a flat bench and rest the dumbbells on your thighs.
Before laying down, lift the dumbbells in front of you at shoulder width keeping your palms facing each other. To get into position, lay back and keep the dumbbells close to your chest.
When you’re ready, press the dumbbells out and above you so that your arms are fully extended.
Slightly retract your shoulder blades, unlock your elbows, and slowly lower the dumbbells laterally to create a wide arc while maintaining the angle at your elbow. You should feel stretch in your chest.
Once the dumbbells reach your chest level, reverse the movement while trying not to let the dumbbells touch.

Place the pulleys at the lowest position and select the same resistance level for each one.
Stand between both pulleys with your arms extended out to your sides. Grasp both handles with an underhand grip so that your palms are facing forward and move one foot forward.
Start with your hands below your waist and your arms fully extended.
Keep a slight bend in your elbows as you raise your arms upward and towards the middle of your torso. Make sure that you are flexing your chest. Your hands should end up being right in front of your chest.

Caution: Do not choose a weight that is too heavy. This can result in straining your lower back.

Find a cable station and attach a rope handle to the top pulley. Grasp the rope attachment at each end, and kneel down so your knees are bent at a 90° angle.
Your arms should be stretched over your head. Your palms should be facing each other when holding the rope and your hands should be placed next to your face.
Slightly flex your hips forward. There should be tension on the cable, and you should feel a stretch in your abs.  
Keep your hips stationary, contract your abs, and crunch your chest towards your hips until your head is between your knees. Your elbows should be approaching the middle of your thighs. After reaching this point, hold the contraction for a second.
Slowly reverse back to the starting position. Keep as much tension in your abs during this whole movement.

Lie flat with your lower back pressed to the ground. Place your hands behind your head slightly above your neck. Lift your shoulders into a crunch position.
Raise your legs so that your thighs are perpendicular to the ground and your shins parallel to the ground.
Simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg while pulling in the knee of the left leg.
Bring your right elbow close to your left knee by crunching to the side. Then crunch to the opposite side as you cycle your legs and bring your left elbow closer to your right knee.
Alternate sides.

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you, perpendicular to your torso and with the hands clasped. This is the starting position.
Twist your torso to the right side until your arms are parallel with the floor while breathing out.
Hold the contraction for a second and exhale, moving back to the starting position. Now, move to the opposite side, performing the same techniques you applied to the right side.
Repeat for 10-20 reps per side.

Place your forearms on the ground with your elbows aligned beneath your shoulders. Keep your arms parallel to your body at about shoulder width distance. (You should be in a push-up position, only on your forearms rather than your hands).
Ground your toes into the floor and squeeze your glutes to stabilize your body. Be careful to not to lock or hyper-extend your knees.
Neutralize your neck and spine by looking at a spot on the floor about a foot in front of your hands. Your head should be in line with your back. Contract your abdominals to keep yourself up and prevent your booty from sticking up.
Keep your back flat and hold the position for as long as possible without compromising form.