Tag Archives: exercise

Week 5: Split Routine- Chest Day

  • Incline bench press 3 sets 10 reps
  • Flat bench press 3 sets 10 reps
  • Flat dumbbell fry 3 sets 10 reps
  • Dips 3 sets 10 reps
  • Straight-arm dumbbell pull-over 3 sets 10 reps

Alternate barbell and dumbbell

60 sec rest between sets.

Chest Monday, this is a funny term in bodybuilding communities. The reason we call Chest Monday because a professional bodybuilder routine usually starts on Monday, and chest is always the first muscle part of working on. It has no scientific background to support chest should do on Monday or Chest should always put to the beginning, but this is a bodybuilding tradition, and it has been created a norm for a while.

In the Chest training, I would like to divide the chest into three parts, upper, middle, and lower. The separation of training able to provide an all-round and even training on every single piece of the chest. From the training list, you can see the training programme from the upper chest to lower chest. It is because the upper chest is relatively bigger than the lower chest. The principle of training is work from bigger muscle to smaller muscle since the bigger muscle will cost more energy than the smaller one. Proper distribution of your energy is essential in training. 

Week 4- Six Fundamental Movement Patterns Part 2

After the first three Fundamental Movement Patterns (FMP), your body should build up the foundation of the lower body. The lower body is playing an important role in exercise; it helps us to stabilize our movement, increase our stability and agility. So, let’s move on to the rest of the FMP which is concentrate on our upper body. Those three exercises including Push (Push-up), Pull, and rotation.


  • Pushing patterns can be in multiple plans of movement. Push over-head, push-up, bench press, or dips are options for Push exercise.
  • Keep your entire spine in line
  • Push the floor or object away, exhale on the way up. Exhale through pursed lips to maintain tension on the body.

2. Pull

  • Pushing patterns can also be in multiple plans of movement. Lat pull down, pull up, seated row or upright row are options for pull exercise.
  • Keep the head and neck in line with the rest of the spine.
  • Exhale through pursed lips maintain tension on the body.

3. Rotation

  • The rotation exercises are mainly focus on internal and external oblique muscles that are primarily respond to rotation movement.
  • Lunge with medical ball rotation, cable rotation (High to low chop rotation) or resistance bands rotation are options for rotation exercise.
  • When training rotation, the subject should stand sideway for rotation patterns.
  • Pull the load down across your body, maintaining hinge and good posture. 
  • Keep the head in line with the spine. 
  • Inhale during preparation, hold your breath at the beginning and exhale throughout the movement .

These six Fundamental Movement Patterns (FMP) provides excellent preparation to your body, and it can increase your body strength and muscles tolerance. Remember, these patterns are always useful even though you are a professional athlete. These are the foundation of our body and helps us to develop a well-structured of our body. Although I provide details and recommendation in training, it is necessary that to practice over and over again to build up your body mass and muscle fibre. Remember, Practice make perfect. 


Leyland, T. (2017). Exercise Programming Science and Practice. Burnaby, British Columbia: Simon Fraser University.

Week 3- Six Fundamental Movement Pattern Part 1

Fundamental Movement Patterns (FMP) are patterns of movement that serves as a foundation for strength training. These movement patterns are essential for people who are working on resistant training and strength training. The FMP helps people to build up their foundation of training patterns and builds up the muscle that will be using in training. To build up the FMP, do not try to put weight on training in the first place. Please be aware of the competence in these movement patterns; you should make sure the movement is tight and stable. It is crucial for you before you put weight into your training section.

  1. Squat 
  • Take a comfortable stance that is wide enough for you to squat down between your legs. Feet can be turned out anywhere between 20-45 degree. 
  • Inhale and hold your body tight. Push your hips back and drop down. Notice that your weight distribution should be at the back of your feet which mean you should be able to squat still without any rolling.
  • Go as low as you can, maintaining a straight and stable spine. 
  • Exhale while on the way back up.

2. Deadlift 

  • The stance can vary, with the hands grasping the bar inside or outside the knees.
  • Toes can be turned out and facing ahead.
  • Keep your back straight; the back angle is critical in this exercise. ( I do not encourage people to put weight in this exercise until they are familiar with the movement pattern.) 
  •  Keep pressure across the entire surface of the feet.
  •  Push the floor away to stand, exhale through pursed lips once weight has moved off the floor. 
  • Extend the knees, maintaining the hip angle until the bar has passed the knees.
  • On the way down, flex at the hip and allow the bar to pass the knee before finishing the required knee flexion.  

3. Lunge

  • Stance tall with your feet together and step forward or backwards so that both knees form 90 degree angles with your front hip.
  • If you workout with dumbbells, I will recommend stepping backward to stay yourself in balance. 
  • Inhale, hold your breath and descend slowly. Exhale while pushing back up to standing. 

Practice the first three FMP in the gym, find a spacious area to exercise. These three exercises mainly focus on the lower part of the body, mostly on your legs, lower back, and hip. Start your workout today, and we will discuss the upper body FMP next week.


There is No Easy Pill to Substitute Hard Work

No tricks, gimmicks, special pills, special potions, special equipment. All it takes is desire and will.” — Richard Simmons


*Please excuse the worst Photoshop skills to ever be presented online. Hopefully the message is still clear.*