THE GODFATHER OF BODYBUILDING

CHARLES GLASS
INTRODUCTION
Why is Charles Glass the Godfather of
Bodybuilding? Charles has over 40 years of
experience as a trainer. Charles has modified
his methods through years of practical
experience, observation, and results to
produce dramatic and significant gains to
anyone that applies them. Prior to becoming
the Godfather of Bodybuilding, Charles was an
engineer. His engineering background gave
him additional insight and perspective on
ways to manipulate the angles of exercises to
improve their ability to recruit muscle fibers.
Charles is known for adjusting exercises so
that a greater number of muscle fibers are
recruited, which leads to greater development
of the trained muscles.

The world has numerous people that are

deemed exercise and fitness experts. With
Charles, the proof is in the pudding. His clients
across the spectrum from celebrities, fitness
athletes, and pro athletes to everyday people.
His list of clients includes some of the most
successful people in the fitness industry, such
as:

● Flex Wheeler
● Dwayne “The Rock” Johnson
● Gunter Schlierkamp
● Shawn Rhoden
● Chris Cormier By the end of this book, you will have a greater
● Paul Dillett understanding of how to design a workout
● Guy Cisternino program for yourself. You should have an
understanding of how many sets and reps and
● Hidetada Yamagishi what kinds of rest intervals are needed to
● Wesley Snipes make a workout effective. And you should
● Steve Cook have a better grasp of how to perform the
listed exercises.
● Eddie Bracamontes
● Sugar Ray Leonard
● Magic Johnson
● Ben Pakulski
 ABOUT THE
AUTHOR

Neal Cochran is a 39-year-old police lieutenant that has

been weight training since he was 15 years old. Neal
describes his genetics as average at best. Having read
and tried almost everything to gain weight and have
success in the gym, he reached out to Charles in 2013
for a training session. After one session with Charles,
he realized how wrong he previously had been
performing exercises. When training with Charles, he
soon recruited fibers he did not know he had.
He noticed the most dramatic gains of his life and
stopped acquiring many of the injuries that had plagued
him before he met Charles.

Neal started as a client, but became a devout student

and friend to Charles. Neal made it a personal mission
to learn all he could from Charles. He was so moved by
the results he made and the knowledge he acquired, he
felt compelled to share it in a detailed fashion so the
rest of the word could see why Charles creates success
for others.
TABLE OF CONTENTS

11

14 16 20 23

25 27
 FUNDAMENTALS OF A
BASIC WORKOUT
Weight training and its science can be
complicated and overwhelming. In today’s Legs
Internet age, there are countless articles and
other pieces of literature available, each ● 8-10
arguing why their techniques and protocols are ● 10-12
best. ● 12-15
I used to fall victim to the information overload ● 15-20
that stemmed from reading various pieces of
literature pertaining to different workout Calves/Abs
methods. I found that once I utilized actual
practical experience as a guide, my clients’ ● 15-25
results improved dramatically.
If you utilize the principles and techniques I If you were to spread your rep ranges too
show you in this book, I guarantee you will broadly; for example, reps of 10, 8, 4, 4, you
recruit fibers you did not know you had. would fail to provide adequate fatigue to a given
You will see why my techniques have been so set of fibers, which would limit hypertrophy.
effective for developing and improving
physiques. Sets:
I generally prescribe straight sets. A straight set
The following are guidelines I generally use is when you repeat your sets on one particular
when training clients. There are times I deviate, exercise until you reach your total desired
but following these principles is a primary way number of sets. I generally prescribe four sets
to ensure continued success in the gym. per exercise, but will do only three if the trainee
is tired or a beginner.
Reps: I generally prescribe 12-16 sets per body part.
I primarily use rep ranges of 8-10, with quads Larger body parts need more sets than smaller
varying from 8-20 reps. I stick to specific rep body parts. I classify the following as large body
ranges during a workout so as to target specific parts:
fibers. Fibers that are trained in these rep
ranges are the most important to gain size and ● Chest
shape. ● Back
The purpose of sticking to given rep ranges is ● Quads
to fatigue the fibers that are trained in that rep ● Hamstrings
range. Examples of rep ranges I may use on ● Shoulders
the given exercises are:

Smaller body parts are:

Upper Body ● Arms

● Abs
● 6-8 ● Forearms
● 8-10 ● Calves.
● 10-12
● 12-15

1
Warm-up:
Pyramiding is an excellent technique to
When training any given body part, I will start with maximize the amount of weight lifted while
two or three warm-up sets before beginning the reducing the risk of injury. This is because
actual work sets of my first exercise. The purpose each successive set is performed with greater
of the warm-up is to get a pump into the region weight than the prior one. This technique
you intend to train. Ideally, a pump should begin steadily prepares the body for an increased
to take place by the third set. For example, if you weight load. By the time the maximal weight
are aiming to do 8-10 reps at 60 pounds for Incline is deployed, injury is less likely because the
Dumbbell Bench, you should do two or three body’s exposure to increased weight has built
warm-up sets of that exercise in the following up gradually.
manner:
1. 30 lbs x 10 Here is an example of pyramiding with weight
2. 40 lbs x 10 on the bench press:
3. 50 lbs x 10
Once you complete your first exercise, no ● 10 reps @ 135 lbs, 10 reps @ 145 lbs,
additional warm-ups need to be done. If you train 8 reps @ 155 lbs, and 8 reps @ 165
a second body part later in the workout, do one lbs
light set on the first exercise before proceeding to Notice that the weight increases with each
heavier sets. set.

Pyramiding:
Reverse Pyramiding:
Pyramiding is a technique whereby the trainee
progressively increases weight while lowering the Reverse pyramiding consists of starting with
targeted rep ranges. Pyramiding can spread the heaviest weight possible and reducing the
across two rep ranges. This is acceptable weight for each successive set.
because fibers will still be targeted adequately to A reverse pyramid would look something like:
acquire hypertrophy. Examples of pyramiding rep
ranges are: ● 6 reps @200 lbs, 8 reps @ 180 lbs, 10
reps @ 160 lbs, 10 reps@ 160 lbs
● 4 sets of x 12 reps @ 100 lbs, 10 reps@
110 lbs, 8 reps@ 120 lbs, 8 reps@ 130 lbs I do not prescribe reverse pyramiding to my
clients. I have found it leads to many injuries
because the athlete is starting at their
● 4 sets of x 12 reps @100 lbs, 10 reps@
heaviest weight and then lightening the load.
110lbs, 10 reps@120 lbs, 8 reps@ 130 lbs The body is not as prepared for such a high
load of weight when using this method.
● 4 sets x 15 reps@90 lbs, 12 reps@100 lbs,
12 reps@110 lbs, 10 reps @120 lbs
Rest:
● 4 sets x 15 reps@90 lbs, 12 reps@100 lbs,
10 reps@110 lbs, 10 reps@120 lbs Rest intervals are usually short, 45-60
seconds. When moving heavier weights,
such as during leg movements, there are
● 4 sets x 10 reps@130 lbs, 8 reps@140 lbs, times when rest intervals may take longer
6 reps@150 lbs, 6 reps@160 lbs because the trainee has to catch their breath
before proceeding. These rest intervals can
● 4 sets x 10 reps@130 lbs, 8 reps@140 lbs, take as long as two minutes between sets.
8, reps@150 lbs, 6 reps@160 lbs
2
The goal when weight training is to fatigue I recommend you do not perform the same
muscle fibers and break them down as much as workout more than six times in a row because
possible. your body will have adapted to the program by
then and results will diminish. You may return to a
Allowing longer rest intervals allows the fibers
to recover too much, which can reduce the workout after you introduce a different one to
amount of hypertrophy obtainable from a given keep your body confused and always in a state of
workout. If your rest intervals are too short, adaptation. I have included a sample workout for
sometimes your nervous system may not have you to target the body parts of each area we
recuperated in time for you to begin your next cover. Once you have completed this workout,
set. If you are training with a partner, you should
you can make it a new workout by changing the
start each set immediately upon completion of
your partner’s sets. rep ranges and the order of the exercises. You
should be constantly assessing your physique for
Please note: depending on your level of strengths and weaknesses. Fine-tune the
experience with weight training, your work program to place emphasis on your visible
capacity may not be able to handle short rest deficiencies.
intervals, especially at first. If you keep striving
to meet the time limits of these rest intervals,
In the event you go to your local gym and each
your body will eventually adapt. Just keep at it
and your work capacity will improve. machine or piece of equipment you had hoped to
use is busy when you come to that point in your
Time to complete a workout: workout, you can just change the order of the
listed exercises. This will enable you to be
My workouts never exceed one hour. When a flexible when needed and it will help keep your
workout exceeds an hour, your ability to create body from adapting to the program.
intensity during your sets becomes greatly
diminished.
If you are able to train with a partner and perform Speed of reps:
your sets alternately with each other, your
workouts will often take only 45 minutes. I do not intentionally count rep speed, but my
clients generally execute reps that take one to
Frequency: three seconds. I have my clients execute their
reps as fast as possible with a goal of maintaining
My purpose when training is to completely tension on the muscle throughout the repetition.
fatigue a set of fibers so it needs one week to This does not translate to you having permission
recover. Soreness in a set muscle group to throw weights around recklessly. I have found
following a workout is a good indicator of a that reps performed at the aforementioned speed
successful workout, but it is not necessary to allow you to place the greatest amount of weight
make progress. I have encountered situations and tension on the muscles, which leads to
where I was not sore after completing some of greater hypertrophy.
the greatest workouts of my life.
There are occasions where I use dead stops,
I recommend each body part be trained only AKA paused presses, and slow concentric
once a week with the exception of calves and movements, but they are advanced concepts and
abdominals. Calves and abdominals can be will be discussed in later publications.
trained up to three times a week.

3
Structural Balance:

When you design your workout, you should be

mindful of deficiencies in the development of
your muscles. You should always strive to Training Splits:
develop each body part to its fullest so that you
are never overly dominant in one particular area. I train body parts in the following sequence
I will explore this further in later chapters by over the course of a week. This requires you
addressing some of the more commonly train five days a week:
deficient body parts.
● Chest & Biceps or Chest & Abs
● Quads
Weight Belts: ● Back & Triceps
● Shoulders & Abs or Shoulders & Biceps
I am a proponent of using a weight belt on ● Hamstrings
virtually all exercises, with the exception of
abdominal exercises. Wearing a belt is a great You can take two days off as you see fit
way to train yourself to keep your abdominal wall during the week.
tight. Weight belts relieve unnecessary pressure Another set of options would include
from being placed on your lower back. Their training six days a week:
usage can ensure greater weight poundage can
be used on your exercises, which translates to ● Chest & Abs
greater recruitment of fibers, which translates to ● Quads & Calves
greater hypertrophy. ● Back & Rear Shoulders
Regarding brands of weight belts, I prefer ● Shoulders & Abs
old-style, solid cowhide leather weight belts. ● Hamstrings & Calves
These are the kinds that do not have lower back ● Arms
padding. Be mindful that the weight belts you
can buy at sporting goods stores are often made You can take your off day as needed.
from pig leather, which is cheaper but does not
hold up over time. You can choose training splits however you
like, but please note the following principles
Stretching and Injuries: when deciding how to design your own
program:
I have found it productive to stretch the trained
muscles periodically between sets because it Triceps muscles get a slight workout when one
can reduce injuries. Repetitive motion, which is conducts a chest workout. Biceps muscles
what weight training is, can cause micro trauma get a slight workout when one conducts a
that can lead to injuries. Specifically, muscles back workout. Shoulder muscles are trained
can bind together because adhesions develop when one conducts a chest workout.
between fibers and at points where muscles
intersect. When adhesions develop, they reduce For these reasons, if possible, one should be
the amount of pump one can attain as well as mindful not to pair or conduct training sessions
hinder performance because they do not allow for these body parts back to back. For
opposing muscles to fire independently. example, if you have done a chest workout,
Periodically stretching between sets can reduce wait before training your triceps or shoulders.
the frequency of injuries and the resulting Otherwise, you would impair the valuable rest
development of adhesions. needed for these fibers to recover.
In the event your injuries become too severe or
debilitating, I have found that the best treatment
is myofascial release therapy. Its fundamentals
can be researched extensively via the Internet. 4
Angles:
When you perform exercises, please keep in
mind the importance of angles. As you follow
along, you will understand what I mean. The
angle at which you place your hands or feet
on a given exercise, particularly in pressing
movements, will play a direct role in how well
you recruit the targeted fibers. In almost all
pressing movements, you should have your
hands or feet just shy of 90 degrees when
your arm or leg is in the bent position. We
use this concept later to demonstrate the
proper execution of exercises.

Selection of Exercises:
When I design a workout for a client, I assess
their structural deficiencies. My goal is to
ensure complete development of each
muscle group. I work a muscle group by
training it at all angles so no portion of the
muscle is neglected. For example, I would
never have a client do flat dumbbell bench
presses, flat machine bench presses, and flat
barbell bench in the same workout. Let us
explore the various ways you can ensure
maximal development for your body.

5
 CHEST
The chest is a crucial region for men. Having ● The top range of motion is just shy of
full, thick Pecs is a must if you are going to take locking the arms. This keeps tension on
your shirt off at the beach or pool. Using the tips the pec fibers.
presented in this book can facilitate pectoral
growth. They will ensure maximal recruitment ● The bottom range of motion is about two
and development of your pectoral muscles. or three inches above the chest. Lowering
When I train a client, I make it a point to ensure the bar further recruits the shoulder
maximal development of the pectoral muscles
muscles and takes tension off the
by training each region of the pectoral muscles –
upper, middle, and lower. The primary mistake I pectoral muscles, thereby reducing
see people make when doing chest movements hypertrophy by giving the pectoral
is that they fail to keep their shoulder blades muscles a rest.
pinched together. By keeping shoulders blades
together during the movement, tension is forced ● When performing the exercise, your arms
onto the pectoral muscles. Trainees must also
should not bend beyond a
be cognizant not to lock out their arms at the top
90- degree angle. This will ensure
range of the movement, because this allows the
trained muscles to rest. It also will cause you to maximal tension is placed onto the
unlock your shoulder blades. pectoral muscles. If you extend beyond
In almost all people, the upper chest region is 90 degrees, tension gets redistributed to
the most important portion of the chest to work the shoulder muscles and taken off of the
on because it is usually the least developed. pectorals. To ensure your hands are
For this reason, I almost always start with an
placed in the right place, the width of your
upper pectoral exercise.
grip should be the width your hands
Incline Dumbbell Bench Press – would naturally go if you put them in the
air when you are lying down.
Upper Pecs
● The incline of the bench will be higher ● Throughout the movement, your elbows
than usual, approximately 55 degrees should be about two or three inches
high. The bench is elevated to put below your shoulders. If you keep your
greater emphasis on the upper pectoral elbows in line with your shoulders, you
muscles.
will be recruiting your shoulders and not
your pecs.
● The inner edges of the dumbbells should
be in line with your outer pecs, where the
pectoral muscles and shoulders tie in, Watch the following video for a
during the press. demonstration:
https://youtu.be/Z03SzIEurMM
● Shoulder blades must be pinched
together throughout the exercise.
| CHARLES GLASS | Incline Dumbbell
● Ensure the middle of your back is slightly Bench Press |
arched, allowing your shoulder blades to
drive into the bench, but make sure your
lower back remains on the
bench/padding.
6
Decline Barbell Bench Press –
Entire Chest with emphasis on
lower pecs
Flat Barbell Bench Press
This is one of the most important compound
chest movements because it trains the entire ● Pinch your shoulder blades.
pectoral muscle.
● When lowering the barbell, it should
● Pinch your shoulder blades together. align with the bottom of your pecs
and/or your nipples
● Drive straight up from the nipples.
● Keep elbows lower than shoulders by
● Ensure the middle portion of your back about two inches during the exercise.
is slightly arched, allowing your
shoulder blades to drive into the bench ● Drive your toes into ground, which
while keeping your glutes on the pad. helps drive your torso into the padding
of the bench
● The top range of motion is just shy of
locked arms so as to keep tension on ● The bottom end of the range of motion
the fibers. is about two inches above the chest.

● The bottom range of motion is about ● Going all the way down places tension
two or three inches above the chest. on the shoulder muscles, thereby
Lowering the bar further recruits allowing the pectorals a break from
shoulder muscles and takes tension off tension, which reduces hypertrophy.
the pectoral muscles, thereby reducing
hypertrophy by giving the pectoral ● The top of the range of motion is just
muscles a rest. shy of locked arms so as to keep
tension on the pectoral fibers.
● If you are standing over a person
performing this exercise, where a ● When performing reps, the arm should
spotter would stand, make sure their be just shy of a 90-degree angle when
arm is just inside of a 90-degree angle. the arm is bent.
This will ensure maximal tension is
placed onto the pectoral muscles. To ● It is okay if your back is arched. We just
accomplish this, the width of your grip want your shoulder blades and glutes
should be the width your hands would to be on the bench
naturally go if you put them in the air
when you are lying down. ● These principles can be used on all flat
bench press machines. They can also
● Elbows should be about one to two be used on all flat bench press
inches lower than the shoulders while movements.
performing repetitions. This ensures
tension remains on the pectoral Watch the following video for a demonstration:
muscles throughout the exercise, not https://youtu.be/8sQurstmdAA
on the shoulders.
| CHARLES GLASS | Flat Barbell Bench Press |
Watch the following video for a demonstration:
https://youtu.be/4sCYCU6_92w

| CHARLES GLASS | Decline Barbell Bench

Press | 7
Flys – Upper, Inner Pectoral Muscles Chest Workout:
I prescribe this exercise in a way that is completely A. Incline Dumbbell Bench Press 4 X 8-10
different from most others. Traditional flies are
performed with the palms facing each other. I B. Decline Barbell Bench Press 4 X 8-10
perform them with thumbs facing each other.
C. Flat Bench Press Machine 4 X 8-10
● Do these on a low incline, 20 degrees of
height. D. Low Incline Flys 4 X 8-10
● Position yourself so the tops of your
shoulder blades hang just off of the top of
the bench.

● This will place your shoulder blades into a

locked, pinched position, facilitating the
recruitment of the upper, inner pectoral
muscles.

● At the top range your thumbs will be about

four inches apart. This maintains tension on
the pectorals. The movement should end
over your hairline.

● The bottom portion of the movement will be

in line with your ears.

● Your arms should be bent no more than

10-15 degrees, but never locked straight at
180 degrees.

Watch the following video for a demonstration:

https://youtu.be/SVWyu-pS-GQ

| CHARLES GLASS | Low Incline Flys, Thumbs

Facing |

A point to remember is that it can be ineffective to

train the same region of a muscle with two virtually
identical movements unless the area is grossly
underdeveloped. For example, you should never
do a flat barbell bench press in the same workout
as a flat dumbbell bench press. You can, however,
do two upper pectoral exercises.
To do this properly, you would vary the angles of
the two upper pectoral movements. This will
ensure a variety of fibers are still targeted.

8
 QUADRICEPS
My approach to legs is different from many ● Keep your feet shoulder width or slightly
people’s in that I do quadriceps and hamstrings less than this. If you go any wider, your
on separate days. Both sides of the legs adductors and glutes will take over.
require intensity and a high volume of sets to Keeping this narrow stance is necessary
ensure hypertrophy. If your quads are trained for quad recruitment.
properly, you will not have the energy to train
your hamstrings effectively in the same workout. ● Sit back as if you are sitting into a chair
Let’s review some basic leg principles to ensure You have gone deep enough if the top of
maximal leg development. your quads makes contact with the
lower part of your abdomen.
Leg Extensions – Vastus Medialis
● Do not bounce out of the bottom
I always begin with leg extensions to warm up
the quadriceps. Leg extensions are not mass ● When you get to the bottom, allow your
builders. Although used as a warm-up exercise, knees to flare outward slightly
they can also be used as a finishing exercise to
sculpt the muscles by enhancing the separation ● Bring your quads back together as you
of the quadriceps muscles. lift upward

● Toes should be pointed upwards, ● Do not lock your legs at the top
towards your knees aka dorsiflexed
(shins flexed) throughout the movement. ● Keep your hands tight and visualize
pushing them together as you perform
● Toes should be angled slightly outward. your reps

● To enhance quadriceps activation, set ● Keeping your upper back tight will help
the seat back so you can lean your body you lift heavier weights. Do not forget
backwards during movement. that a squat is a whole body movement.

● Throughout the movement, retract your ● Push your abs into your weigh belt as
shoulders and keep your chest elevated. you lift upwards. This will allow your
hips to open better and make the range
Watch the following video for a demonstration: of motion take place with greater ease
https://youtu.be/dPMISkYsWQw
Watch the following video for a demonstration:
| CHARLES GLASS | Leg Extensions with the https://youtu.be/hgWbsqVR12E
GOB Pad |

| CHARLES GLASS | Back Squats |

Back Squats – All Quadriceps
Muscles with some glute recruitment Startrac Leg Press – All Quadriceps
● Place a 5 pound plate under each heel. If with additional emphasis on the
you are wearing squat shoes, you can Vastus Medialis
pass on this recommendation.
● From a side view, the back pad should
● The plate under the feet causes greater almost be parallel to the footpad. Many
quad recruitment. If you do not use it you people recline the back pad of the leg
may recruit more glute muscles than press too far. Reclining too far reduces
desirable the recruitment of the quadriceps. 9
 ● Place GOB Pad under upper back. This
will prop you up so you can open your
● When seated, stick your chest up, retract hips and fall into position much better.
your shoulders, and anchor your lower
back into the bottom portion of the seat. ● Grab the handles and lift your elbows.
Or cross your elbows and elevate this.
● If possible, place a two- or Doing either will allow you to descend
three-inch-thick pad behind your upper with much better form. It will also keep
back. This allows you to keep your chest greater tension on the quads.
up and facilitates a full range of motion.
● When you get to the bottom, allow your
● Place your feet at least shoulder-width knees to flare outward. As you drive
apart on the footpad. upward, bring the knees inward to the
position they were in as you lowered the
● Toes should be pointed slightly outward. weight. You will feel great tension on
the quads by implementing this
● Pull down on either the handles or the technique.
seat pad when you push the foot pad
upwards. ● Ensure that your feet are placed on the
pad so that your legs form less than a
● The top range of motion should be just 90 degree angle when you in the bottom
shy of lockout. position.

● Preferably wear a weight belt. Blow into ● Your feet should be about shoulder
the belt, flexing your abdominal muscles width or slightly less as you perform
with each concentric repetition. your repetitions.

● The bottom range of motion should be ● Drive your lower back into the pad as
when the vastus medialis muscles you lift the weight. This helps ensure
contact your pectoral muscles, just that maximal tension is placed on the
above your armpits. quads throughout the movement.

● When bent, from a side view, your legs ● Top position – do not lock your legs.
should form an angle just less than 90
degrees. ● Bottom position – aim to make your
calves meet your hamstrings.
Watch the following video for a demonstration:
https://youtu.be/wS4BN6BKNj0 Watch the following video for a demonstration:
https://youtu.be/p4LX2iJqYZE
| CHARLES GLASS | Flex Startrac Leg Press |
| CHARLES GLASS | Precor Hack Squats With
GOB Pad |
Hack Squat with GOB Pad
Quad Workout:
I have modified the way my clients do hack
squats by placing a pad behind their upper back A. Leg Extension 4 X 12-15
when they perform the exercise. This lifts the
chest off the back pad, which allows you to B. Back Squats 4 X 10-12
break at the hips easier, which allows for an
easier recruitment of the quadriceps. C. Leg Press 4 X 10-12

D. Hack Squats 4 X 10-12 10

 HAMSTRINGS
The hamstrings are the biceps of the upper
legs. They are often neglected because they ● You should maintain dorsi-flexion of your
cannot be seen easily in the mirror. toes during the movement. This means
Hamstrings can make or break a you must keep your toes pointed up
bodybuilder’s success in competition because towards your knees, because it
hamstring development is a sign of complete enhances recruitment of fibers.
development and attention to detail. Even if
you do not compete, having non-existent ● Your feet should be parallel.
hamstrings is a great way to ruin the
aesthetics of your legs. ● The top of your kneecaps should be just
below the edge of the pad.
Lying Leg Curls – Upper ● The leg pad should be right at your
Hamstrings Achilles tendon.

A problem affecting hamstring development is ● While executing the movement, you

that the vast majority of leg curl machines are must flex your glutes and tighten your
poorly designed. Most leg curl machines abdominal muscles. These two tips will
have a hump in the middle of the machine. vastly increase the recruitment of your
People will often follow the design of the hamstrings. Conversely, these tips will
machine to perform the exercise. also result in a substantial reduction of
Unfortunately, the hump in the machine the poundage you can you use. Be
results in poor execution and limits the patient, as this strength will return with
recruitment of fibers. Let’s review some basic continued proper form.
fundamentals of hamstring execution to
ensure you get maximal development when I have included two videos for this exercise.
training. One involves a machine that has a minimal
hump. The other video shows how I correct
When you watch someone perform this the hump in the machine to make it more
exercise from a side view, his or her upper effective by placing a box on the machine.
body should be as erect as possible. This
goes against conventional wisdom as most all Watch the following video for a demonstration:
machines have a slight bend in https://youtu.be/lywBJKBchpY
the middle of the machine. When
a person bends forward, as the machine’s | CHARLES GLASS | Original Nautilus Lying Leg
design suggests, it reduces recruitment of the Curls |
hamstrings.
Seated Leg Curl with GOB Pad: –
● To reduce the bend of your torso due Lower Hamstring
to the machine’s design, I recommend
tucking your elbows under your upper ● Keep your chest upright.
torso and resting them on the pad.
This will help you keep your torso erect ● Keep your shoulders retracted.
during the movement.

11
 ● Your kneecaps should be just below the ● Place your forearms under your
hinge on the machine that allows the leg torso to keep you propped in an
pad to bend. Placing your knees just
erect manner.
below the hinge allows for recruitment of
the fibers at the lower insertion point of ● Lower the working leg just shy of
the hamstrings. lockout.
● Be cognizant of the slight angle
● Feet should be parallel. and opening created around the
● Toes should be in dorsiflexion position, hip region of the working leg (refer
which means your shins will be flexed. to video). This needs to be
The reason we do not point our toes maintained throughout the
downward AKA plantar flexion is because movement.
it places emphasis on the calf muscles,
diminishing hamstring recruitment).
Watch the following video for a
● Pull the upper leg pad onto your thighs as demonstration:
tight as possible so you have no play https://youtu.be/8Kilwb_u54k
between your legs and the pad.
| CHARLES GLASS | Cybex Standing Leg
● With each repetition, hold the contraction
at the bottom range of the movement for Curls |
one second before releasing upward.
This will enhance the recruitment of the
fibers.

● Raise the pad just short of lockout.

Watch the following video for a demonstration:

https://youtu.be/N5jRoCxz2dE

| CHARLES GLASS | Seated Leg Curls With GOB

Pad |

Cybex Standing Leg Curls – Upper

Hamstring

● The non-working leg should be placed on

the ground as though you were in the
lunge type of position.

● Toes should be in a dorsiflexion position.

● Flex your glutes and abdominals as you

curl upward. Do not allow your torso to
lean forward as you curl upwards. Keep
your torso upright. 12
Stiff Legged Deadlifts in Hack Squat Hamstrings Workout
Machine Glute/Hamstring Tie-In
A. Lying Leg Curls 4 X 8-10
● Face the machine.
B. Seated Leg Curls 4 X 8-10
● Place your feet so that your toes are on
the ground and your heels are on the C. Lying Single Leg Curls 4X 8-10
pad.
D. Stiff Legged Deadlifts in Hack Squat
● Place your feet shoulder-width apart. Machine 4 X 12,10,8,8

● Make sure your toes are pointed

forward and feet are parallel.

● Rest your traps under the shoulder

padding.

● Place your hands on the bottom portion

of the back pad and hold with a palm
upward grip aka supinated.

● Stand up and lift the padding.

● Keep your legs just shy of locked out.

● As you lower, keep your legs almost

locked.

● Lower until you start losing the arch in

your lower back.

● Drive up through the heels and pull

upwards through the upper
hamstrings/glutes.

● Rise until being just shy of locking out.

This will keep tension on the glutes
throughout the movement.

Watch the following video for a demonstration:

https://youtu.be/1h5pK2KLBCc
| CHARLES GLASS | Stiff Legged Deadlifts in
Hack Squat Machine | 13
 CALVES
Calves are the finishing touches on balanced, Seated Calf Raises
complete legs. Given that calf muscles are
designed to help us walk around, they are
designed to tolerate a greater workload. I find ● Bend your upper torso forward, leaning
that people often do not train these muscles over your knees. This ensures weight is
enough or with proper technique. These more greatly distributed onto the calf
muscles can be trained up to three times a muscles. Your upper torso will touch
week, depending on how much development
the hand rests of the machine.
they need.

Standing Calf Raises ● Feet should feel as though they are

about to fall off platform. This ensures
● Feet should be parallel. a greater range of motion, particularly at
the top range of motion.
● Chest should be upright.
● When leaning forward, make sure the
● Shoulders should be retracted to
support the upper back. pad of the machine is directly on top of
your vastus medialis. If you lean too far
● Put a slight bend in knees. forward, the pad will be resting higher on
your thigh, causing tension to be
● Feet should feel as though they are
reduced on the calves.
about to fall off the platform during
repetitions. This ensures a greater
range of motion, particularly at the top Watch the following video for a demonstration:
range of motion. https://youtu.be/9tztGSssiEo
● Lower your range of motion until you no
longer feel a stretch in the calf muscles. | CHARLES GLASS | Seated Calf Raise |

● When you get to the top, get as high on

your toes as possible. Donkey Calf Raises

Although I suggested your feet should be ● Place a pad on your lower back.
parallel for this set of instructions, be mindful
you can turn this exercise into three different ● Straighten your legs until they are just
exercises by merely changing the positioning of shy of lockout.
your feet. Simply point your toes inward,
parallel or outward. Keep your toes positioned ● Place your feet on the platform below
in these angles throughout your workout so as until your feet feel like they are about to
to ensure maximal fatigue to the trained fibers. slide off of platform.

Watch the following video for a demonstration: ● Raise the toes until you are on your
tippy toes. Squeeze and flex for one
https://youtu.be/n1w1KkpNGr8 second at top portion of the movement.
● Lower with a slight bend in your knees
until you feel a stretch.
| CHARLES GLASS | Standing Calf Raises |
14
Watch the following video for a demonstration:
https://youtu.be/DjASU4k0hXM
| CHARLES GLASS |Donkey Calf Raise |

Calf Workout:

A. Standing Calf Raises 4 X 15-25

B. Seated Calf Raises 4 X 15-25

C. Donkey Calf Raises 4 X 15-25

15
 SHOULDERS
Shoulders have an important role in creating the ● Ensure that your elbows are kept pointed
visual impact of an aesthetic physique. The only towards the ceiling throughout the
way to ensure complete development of the movement. This is one of the most
shoulders is to train the muscles in such a important techniques this exercise
manner that all heads – anterior, lateral and because people often point the elbows
posterior – are equally developed. backwards as they raise their arms, which
takes tension off the lateral deltoids.
Seated Glass Dumbbell Lateral
● Top position – Raise your arms until your
Raises – Lateral Deltoids
biceps are almost parallel to the ground.
Do not try to go higher than this as you will
The lateral raise is the backbone exercise to put undue strain to your joints because
creating a full, capped look to your shoulders. I they are not designed to go higher.
usually start shoulder workouts with lateral
raises. I like them as a starting exercise because ● Bottom position – Your thumbs should land
lighter weight loads are used to perform the just behind your hips, but make sure you
exercise. The lighter loads serve as a great way do not lower them to where you lose
to progressively warm up the joints and muscles tension on the muscle belly.
for the heavier movements that are used later in
the workout. Watch the following video for a demonstration:

I perform these exercises much differently than https://youtu.be/-pJvG07pAxM

the conventional method, which is with palms
facing each other. I perform lateral raises with my
thumbs pointed towards my body. The pinkies are |CHARLES GLASS | Seated Glass Dumbbell
closest to the sky at the top of the range of Lateral Raises |
motion. This ensures maximal recruitment of the
lateral heads of the deltoids by working the
muscles from each of the muscles’ insertion
points.

Although this video depicts free weights, the

same principles apply to doing this exercise with
a machine.

● Sit on a flat bench

● Keep arms in a slight bend, no more than

10 degrees, but do not lock them straight.

● Pinch your shoulder blades together.

● Pull your traps down with each rep. This

pushes the tension onto the side lateral
muscles

16
Ez Bar Front Raises – Anterior ● You will create a 90-degree angle when
at the top of the range of motion. Pull
Deltoids
directly upwards while you pull your trap
muscles down.
● Start position – Place your lower back
against an incline bench. This allows you
● Keep the bar a few inches in front of
to brace yourself during the movement.
your torso as you pull. Do not let the bar
drag against the body. Dragging the bar
● Lean forward about 10 degrees during
causes there to be less tension placed
movement.
on the deltoids.
● Place hands on the narrow portion of the
● Pulling your trap muscles down keeps
EZ Bar.
tension on the deltoids.
● Lift upwards aiming to go as high as your
● At the top range of motion, your elbows
hairline.
will not come up higher than your
shoulders.
● Do not lower below your nipples.
● Bottom range – just shy of locking the
● While lifting upwards with your anterior
arms. Locked arms will remove tension
deltoids, pull your trapezius muscles
from the fibers.
downward. If you do not pull the trapezius
muscles downwards, they will overtake
Watch the following video for a demonstration:
the movement, which will diminish
anterior deltoid development. https://youtu.be/CfzZvYLYThc

● Flex your abs and glutes during this | CHARLES GLASS | Upright Rows Wide Grip |
exercise. This will ensure upper torso
support and help keep tension on the Shoulder Presses – Anterior and
anterior deltoids. Lateral Deltoids
● Make sure your elbows stay under the
plates of the dumbbells. When the weight I utilize a pressing movement in each shoulder
is too heavy, people will allow their elbows workout. I prefer doing pressing movements
to flare outward. second, third, or fourth in a workout so the joint
is adequately warmed up. This helps reduce
Watch the following video for a demonstration: and prevent injuries with pressing movements,
which require heavier weight loads. There are
https://youtu.be/FyjTdc_03EI various ways to do a shoulder press. For this
workout, I utilize an incline bench press
| CHARLES GLASS |Ez Bar Front Raises | machine.

Upright Rows - Wide Grip – Lateral ● Bottom position – Handles will be in line
Deltoids, Upper Trapezius with eye level. Common knowledge
demands you lower the weight all the
way down, but this places undue
● When you row upwards, you will pull until
pressure on your joint capsules. When
your biceps are parallel to the ground.
you lower the weight below your eyes,
you will notice your shoulder capsule
● Your hands will be slightly wider than
opens and you might experience a slight
shoulder-width apart.
pop. This can lead to injury; therefore,
only lower to eye level.
17
 ● Start position – Utilizing the
aforementioned hand placement, begin
● Top position – Just shy of locking out.
when tension is felt.
● Hand placement – Shoulder-width. Your
● End position – Your upper arms will be at
arms should bend into an angle slightly
about a 180-degree angle with your upper
less than a 90-degree angle at the
torso. Going beyond that is beyond the
bottom portion of the movement.
range of motion the joint is designed for.
● As you press, make sure your elbows are
● There should be no point of rest or
slightly forward. This will keep maximal
lessening of tension on the fibers during
tension on your deltoids.
the movement.
Watch the following video for a demonstration:
● Your lower back should slide back slightly
https://youtu.be/7YEBWRvaSRA while seated facing the machine. This
ensures your upper body is arched
| CHARLES GLASS | Machine Shoulder Press | upwards, pointing your chest upwards.
Keeping this angle also allows for the
Posterior Deltoids lower trapezius muscles to be included
(See next section for additional
information on lower trapezius.)
This is the smallest group of shoulder muscles.
They are often neglected. These muscles are
Watch the following video for a demonstration:
crucial in helping maintain symmetry as well as
reducing injuries. People with slouched posture https://youtu.be/MvIpShg8D2E
often lack posterior development, which
contributes to their poor posture. | CHARLES GLASS | Rear Flys On Pec Deck |

I generally perform posterior deltoid work at the Trapezius

end of shoulder workouts or at the end of a
back workout. If the client has extremely
The trapezius muscles cover a large area of the
underdeveloped posterior shoulders, I will
upper back. The upper trapezius muscles cover
prescribe a posterior deltoid exercise on back
the upper back. The muscles extend all the way
and shoulder days. I will continue the extra
down between your shoulder blades, which are
work until the muscle has caught up in
the lower trapezius muscles.
development to the rest of the shoulder
muscles.
The upper trapezius muscles often receive
much indirect work via back exercises.
Rear Shoulder/Pec Deck Machine Consequently, the upper trapezius muscles get
overdeveloped. The lower trapezius muscles get
I like to target these muscles on the neglected, which causes a muscular imbalance.
conventional pec deck/rear shoulder machine. I Neglecting these muscles can lead to further
do these differently by not utilizing the handles injury up to and including impingement
designated for use. I have found it more syndrome. Thus, when I train trapezius muscles,
effective to place my hands above the handles, I strive to put emphasis on the middle and lower
on the machine, at about eye level or slightly trapezius region.
higher. I then reverse my grip, which causes my
knuckles to face each other during the This ensures complete development of the
movement. This position places added trapezius muscles, which serves aesthetic and
emphasis on the posterior deltoids and lower functional purposes. The manner in which I
trapezius muscles. prescribe shrugs will target the middle and lower
trapezius muscles.
18
Shrug Machine – Trapezius

Although a machine is used in this video, you

can use dumbbells to accomplish the same
effect by leaning your upper body forward
about 10 degrees. This redirects the tension
lower on the traps.

● Start position – Dumbbells in each

hand, palms facing each other and
against your hips.

● Tilt your upper body 10 degrees

forward.

● Visualize pulling through your elbows

upward instead of through the upper
traps.

● Pull up as high as possible and hold for

one second.

● Squeeze your lower trap muscles as you

pull.

● Lower back to your hips ensuring you

maintain tension throughout the
movement.

Watch the following video for a demonstration:

https://youtu.be/hA50ubtkHHY

| CHARLES GLASS | Machine Shrug |

Shoulder Workout

A. Machine Lateral Raises 4 X 8-10

B. Dumbbell Front Raises 4 X 8-10

C. Dumbbell Upright Rows 4 X 8-10

D. Machine Shoulder Press 4 X 8-10

E. Pec Deck-Rear Shoulders 4 x 8-10

F. Dumbbell Shrugs 4 X 8-10

19
 BACK
In bodybuilding, it is often said that contests ● Your knuckles will face you
are won from the back. Fully developed back
muscles are hard to achieve. The techniques ● Pull down, aiming to take the bar to
I will explain will help you successfully recruit bottom of your hair line on your neck. Do
more of your back muscles so you can not go lower than this or you can damage
achieve maximal development. your shoulder joints.

A point to consider is the size of the back. ● As you pull down, tilt your head forward.
Consequently, I generally do four to five
exercises in each back workout. I target each ● As you pull, tilt your head forward.
region of the back to ensure complete Simultaneously, pull your elbows forward.
development. The back consists of the Keep your elbows forward throughout the
following muscles: teres major, teres minor, movement.
latissimus dorsi (lats), and the rhomboid
major. ● Be mindful not to pull with your biceps.
Many people fail to develop their backs
In layman’s terms, I will refer to these as because they allow the biceps to
middle back, upper back, and lower back. dominate the movement.
When I design a back workout, I prescribe
exercises that target each region of the back. ● At the top range of motion, your hands
will be just shy of locked out. Keep this
Mid-Back range of motion throughout and you will
feel these muscles firing like never
before.
I like starting back workouts by targeting the
mid-back region. I have found this region to
Watch the following video for a demonstration:
be grossly neglected and it is an area that
serves as a perfect warm-up to the rest of the
back. It serves as an excellent warm-up https://youtu.be/wdcAA5VXE6c
because these muscles are developed by
exercises that are not heavy compound | CHARLES GLASS | Lat Pulldown Behind the
movements. Head |

Lat Pulldown Behind the Head

● Start position – Face away from the

pulley station. Only do this if the pulley
sits directly over your head or slightly
behind your head when you take a
seat.

● Hands will be placed right on the bent

portion of the bar, just outside of the
straight part of the bar.

● Ensure that your hands do not grip the

bar too tight.
20
 Upper/Outer Lats
Seated Cable Row On Dumbbell
With Loose Handles – Entire Lats, If this region is not developed, you will not be
Lower Back and Christmas Tree able to create the visual V taper that completes
Region the aesthetics of a complete back. I use the
wide grip of the lat pull-down machine to
This is an excellent exercise to hit all of the accomplish this.
muscles of the back. It is especially beneficial
for developing the lower lat region of the body,
also known as the “Christmas Tree.” Most
Hammer Strength High Rows – Upper
people perform this exercise using the Outer Lats
predesigned triangular bar. I also usually have
clients sit on a dumbbell. Sitting on a dumbbell ● Sit on the machine.
allows for the weight to be concentrated on the
Christmas Tree region. ● Ensure the top of the pad against your
chest is about two-three inches above
● Start point – Sit on a dumbbell, 30 lbs-50 nipples.
lbs in weight. Ensure your legs have a
slight bend. Reach down and grab the ● Grab the narrow portion of the grip on the
handles of the bar. machine.
● Pull towards the area just below your rib ● Begin pulling, but pull your trap muscles
cage and just above your belly button. down with each repetition.
You must arch your upper back at the top
of the movement. This ensures tension is ● Do not pull with your biceps. Ensure you
placed completely on the lats. This also pull through your elbows.
helps prevent you from pulling exclusively
with your biceps. Watch the following video for a demonstration:
● Throughout the movement, you must
https://youtu.be/UNwKWy4yRk0
maintain a forward lean of about 10
degrees. Many people lean backwards
when they perform this exercise and this CHARLES GLASS | Hammer Strength High Row,
restricts the recruitment of the lats. Wide Grip |

● Lower the weight just shy of locking your

Bent Over Barbell Row – Entire Lat
arms.

● Make sure you pull through your elbows I always incorporate a rowing movement into a
and not through your biceps. workout because it recruits the entire lat,
ensuring complete back development. In this
Watch the following video for a demonstration: video, I present a variation on this exercise that
can alleviate any strain to the lower back. I
https://youtu.be/QbhgK9Qmj1c have modified it by lying face down on a slightly
inclined bench. If you elect to not lie down on a
bench, use these same principles while bending
CHARLES GLASS | Seated Cable Row On
over at the same angle depicted in this video:
Dumbbell With Loose Handles |
● Lie face down.
21
 ● Place hands palm down aka pronated,
shoulder-width apart.

● During each row, ensure you retract

your shoulder blades as you pull the bar
towards you. While rowing, pop your
chest upwards about one inch at the top
of the movement. This will exaggerate
the arch in your back, which will
magnify the recruitment of the lat
muscles.

● Pull the bar to the bottom of the ribs

with each repetition.

● At the bottom of the movement, stretch

the lats just shy of a lockout position.

Watch the following video for a demonstration:

https://youtu.be/WG1VISI8iYE

CHARLES GLASS | Barbell Row |

Back Workout
A. Supinated Grip Lat Pulldowns 4 X 8-10
B. Seated Cable Rows on Dumbbell
4X8-10

C. Wide Grip Hammer Strength Row

Machine 4 X 8-10

D. Barbell Rows 4 X 8-10

22
 BICEPS
Nothing exudes strength like a full, developed
set of arms. Developed arms can make or
break your favorite shirt. The last thing any of
us want is to put on a shirt and have the ● Lower the bar until being just short of
sleeves flap around like a flag waving from a lockout.
flagpole on a windy day. It may surprise you
to hear this, but you can make dramatic gains ● Drive elbows into the pad throughout the
to your arms if you execute form properly. movement. Do not let them come off the
Biceps have three components: the short pad when you curl upward. If this
head, the long head, and the brachialis. happens, you are not positioned properly
on the bench.
I generally make it a point to attack each area
during a workout. These muscles receive ● Make sure you are not rocking the weight
indirect work when you conduct your back upwards with your shoulders each
workouts; therefore, I usually only do three repetition.
exercises for the biceps. This is also why I do
not pair biceps with back work. Watch the following video for a demonstration:

Hammer Strength Preacher Curls https://youtu.be/yCWEAaI6GQQ

– Short Head, Brachialis CHARLES GLASS | Hammer Strength Preacher
Curl |
The key to this exercise is ensuring you keep
your shoulders from doing the lifting. To do
this, you have to ensure that your upper arms Incline Curls – Long Head
are glued into the pad. The leverage of the
curl must come from your elbows. This
means your elbows have to drive into the pad Incline curls are a great way to restrict the
throughout the movement. movement of the upper arms so as to ensure
the shoulders do not come into play during the
As we have discussed earlier, our goal when
exercise.
training is to maintain tension on the fibers.
Therefore, when you curl upwards, you
should only curl to the point where tension ● Sit on an incline bench.
stops being placed on the biceps.
● You will need to pinch your shoulder
Coming higher than that will remove tension blades together and arch your chest
from the biceps. upwards.
Although this video demonstrates a machine,
the same principles apply when using doing ● If you have difficulty arching your chest
free-weight preacher curls. upward, place a dumbbell on the ground
in front of you. Use a dumbbell greater
● This exercise can be done with a wide than 40 pounds and place your feet on
or narrow grip. top of the dumbbells. The purpose of the
dumbbells is to help anchor you into the
● Keep the wrists cocked back slightly bench to further isolate your upper arms.
during the movement. This ensures
maximal tension on the biceps. 23
 ● The angle of the bench is dependent upon ● Lower in the same range of motion, just
your ability to lay your upper arms against
shy of locking out at the bottom end.
the bench with your hands pointed directly
outwards to your sides. This means that
your upper arms will be parallel to the Watch the following video for a demonstration:
mirror, if you are facing a mirror.
● If you have stiff shoulders, your ability to
https://youtu.be/SOLmOWPHdio
point your hands outward may be
inhibited. The bench will rest higher if
this is the case. CHARLES GLASS | Drag Curls |

● Keep your wrists slightly cocked back.

● Lower your arms just short of lock out in

the bottom position.

● Raise the dumbbells as high as possible

while maintaining tension on the biceps.
●
Watch the following video for a demonstration:

https://youtu.be/jolW1ifQwr0

CHARLES GLASS | Incline Bicep Curl |

Standing Barbell Drag Curls, Short

Head of the Biceps

● Stand upright.

● Take a shoulder-width handgrip.

● Drag the bar upwards, keeping it against

your torso the entire time.

● Stop at the bottom of your rib cage.

● As you pull up, pull your elbows

backwards. Imagine you are breaking a
walnut with your arms.

● Pay attention that you do not shrug your

traps when you pull upwards. This will
reduce the tension placed on the biceps.
Pull your traps down as you pull the bar
up.
24
 TRICEPS
The triceps make up two-thirds of your upper Straight Bar Lying Triceps Extension –
arms. They are composed of three heads –
the lateral head, the long head and the medial Long Head of Triceps
head. As with biceps, I make it a point to train
each of the heads of the triceps to ensure
complete, maximal development.
I consider this to be a staple exercise in triceps
workouts. I use both straight and EZ bars to
Triceps Pushdowns, Wide Grip –
Medial and Lateral Head of Triceps complete this exercise. I also use wide and
narrow grips. This video demonstrates a narrow
I always start my triceps workouts with a cable grip.
pushdown exercise. Starting with pushdowns
is a great way to ensure the elbows are
completely warmed up. By your last pushdown ● Lie on an adjustable incline bench. Raise
set, your elbows will be much less likely to
incur an injury on the following compound the bench to a 20-degree angle. This
movements. slight angle intensifies the tension on the

● Shoulder-width grip hand placement. triceps.

● Tilt your body forward so your forehead

almost touches the cable. ● Using a straight bar, keep the width of
your grip shoulder-width.
● Push straight down. Many people make
the mistake of pushing at an angle
towards their abdomen. This will take ● You must keep your wrists canted
tension off the triceps.
forward slightly. This is the most
● Many people make the mistake of essential component of the exercise
bringing the bar up high enough that
because this wrist angle will ensure
their forearm contacts their biceps. This
will take tension off the triceps and maximal tension stays on the triceps.
reduce hypertrophy. Only bring the bar
to parallel.
● There is a belief that the elbows must
● Allow your elbows to flare out, if needed.
stay tucked in during the exercise. I feel it
Watch the following video for a demonstration: is more productive to allow the elbows to
flare out and/or go in whichever direction
https://youtu.be/51lezf0TELU is most comfortable.

CHARLES GLASS | Wide Grip Tricep Extension |

● Raise the bar just shy of lockout

● Lower the bar to your hairline, keeping

tension throughout the movement. 25
Watch the following video for a demonstration: 1. Biceps
2. Biceps
https://youtu.be/MQoCcUTHmPM
3. Triceps
4. Triceps
CHARLES GLASS | Narrow Grip Skull Crushers |
5. Biceps
Dip Machine – Long and Medial 6. Triceps

Heads of Triceps
By breaking up the order, it allows you to give
the muscles a slight break so you can return to
● Face the machine. giving them maximal effort later in the workout.
This allows for a greater intensity to be
● Place your hands so that your knuckles delivered to the targeted muscles.
face your body and your palms face
Arm Workout
outward.
● Press downward. Notice that the A. Straight Bar Preacher Curls 4 X 8-10
movement is similar to a close grip
B. Incline Curls 4 X 8-10
bench press.
C. Rope Pushdowns 4 X 8-10
● Do not lock your arms at the end of the
range of motion. D. Lying Triceps Extensions, Straight Bar
● Do not allow your arms to break parallel 4 X 8-10

as you raise your arms. E. Dumbbell Hammer Curls 4 X 8-10

● Keep your chest upright.
F. Bench Dips 4 X 8-10

Watch the following video for a demonstration:

https://youtu.be/eF-k8iq9-lY

CHARLES GLASS | Dip Machine Facing the

Machine |

When I arrange an arm workout, I typically

break up the order of the muscles trained. I
generally do six exercises in the following
order:

26
 ABS
When a person takes their shirt off, one of the ● Bend forward, but aim to bring your
first areas people look at is the abdominal elbows to your knees. Many people aim
region. Strong, aesthetic abdominal muscles towards their belly button. Aiming
are pivotal in having a great-looking physique. towards the knees will enhance your
Abdominal muscles are designed to help us contraction.
maintain a sturdy core as we live our daily
lives. Although I have not found these muscles ● Raise your upper body as high as you
to be as much in need of high reps as the calf can while maintaining tension on the
muscles, I do find they need more sets and abdominals.
reps than our larger muscles.
Watch the following video for a
One mistake people make when they train their demonstration:
abdominal muscles is they have too great of a https://youtu.be/BXiY1UJxAJo
range of motion. A large range of motion
allows tension to come off of the abdominals CHARLES GLASS | Crunch Machine |
and be transferred to the hip flexors.
Crunch Machine with Leg Lifts
The key to training abdominal muscles is to
keep a tight, short range of motion that ensures
● Position yourself in the machine to
tension is only placed on the abdominals. Rep
ensure that you are easily able to bend
ranges of the abdominals should range from
forward in the machine. The top of the
10-25 repetitions and 8-12 sets per workout.
lower back pad should be in line with the
bottom of your rib cage. Many people
Crunch Machine – Upper sit too low in the machine, which does
Abdominal Region not allow tension to be placed on the
abdominals.
The following video is a demonstration of two
separate exercises. You can make these a ● Slide your glutes towards the edge of the
superset or do them independently of each chair.
other.
● Point your toes upwards.
● Position yourself in the machine to
ensure that you are easily able to bend ● Grab the handles and rest your elbows
forward in the machine. The top of the on the padding of the machine. If you
lower back pad should be in line with the are unable to position your elbows on a
bottom of your rib cage. Many people sit pad, just grab the handles.
too low in the machine, which does not
allow tension to be placed on the
abdominals.

● Grab the handles and rest your elbows

on the padding of the machine. If you
are unable to position your elbows on a
pad, just grab the handles.

27
 ● Bend forward, but aim to bring your
elbows to your knees. Many people aim
Rope Crunches – Entire Abdominal
towards their belly button. Aiming Region with emphasis on Upper
towards the knees will enhance your Abdominals
contraction.
● This exercise can be done standing or on
● Raise your upper body as high as you can
your knees.
while maintaining tension on the
abdominals.
● Bend your legs slightly.
● Lift through your abdominals and be
● Grab the ends of the rope and place your
mindful to not pull through your hips.
hands in front of your forehead. Do not let
them rest against your forehead.
● Imagine a string is pulling your kneecaps
upward and this will help you ensure you
● Bend forward and downwards towards
are pulling through your abdominal
your belly button. Lower your elbows until
muscles.
about your belly button. Do not go lower
because you will lose resistance.
Watch the following video for a demonstration:
● Raise your body upwards just before you
https://youtu.be/jAd6p6kru0M
lose tension on the abdominals. You
should be able to maintain tension on the
CHARLES GLASS | Crunch Machine Leg Lifts |
abdominals throughout the repetitions.

Roman Chair – Lower Abdominals Watch the following video for a demonstration:

● Lean your upper body forward about 10 https://youtu.be/zG_dz7KnO0U

degrees and lean forward with each
repetition. CHARLES GLASS | Rope Crunches |

● Lift your legs using the lower abdominals, Abdominal Workout:

being careful to avoid using your hip
flexors to lift the legs. To do this, you will
A. Crunch Machine or Crunch Machine with
make sure not to pull up through your
Leg Lifts 4 X 15-25
hips.
B. Roman Chair Leg Lifts 4 X 15-25
● Keep your shins flexed so your toes are
pointed upwards. This helps you pull
C. Rope Crunches 4 X 15-25
through your abs and not through your
hip flexors.

● Lower the legs until your upper legs are

just above parallel to the ground. If you
lower the legs beyond this, it removes
tension from the abdominal muscles.

Watch the following video for a demonstration:

https://youtu.be/c7rAUM7IC_k

CHARLES GLASS | Roman Chair |

28
 THE GOB
MEMBERSHIP SITE ?
Now you have completed the ebook, time to
take all this to practice.

Over 400 videos are available in the

membership site, with voice over instructions
This will enable you to be able to implement
my techniques on your own. Also, these 7
benefits are included as well in the
membership site:

1. Get behind the scenes access and see

what professional bodybuilders,
athletes, and celebrities do in the gym
when no one is watching.

2. Learn all the exercises and unique

techniques Charles uses with his
private clients and implement them into
your training.

3. Say goodbye to the self-proclaimed

gurus and trainers. Save THOUSANDS
of dollars (Membership is 10 times
cheaper than the cost of the average
personal trainer)!

4. Get access to a monthly workouts

designed by Charles Glass. When you
use a program designed by Charles,
you can ensure that you’re training
properly.

5. Submit your questions and get

answers from Charles Glass himself.
Gain access to over 300 videos with
play-by-play instructions.

6. Play these videos in between sets on

your phone when you are at the gym! FREE 2 DAY ACCESS
You do not get this knowledge from
watching swipe left Instagram videos.

7. This instruction will ensure that you are

maximizing your ability to perform
movements in the gym.
TRANSLATION—maximal gains!
29
THE GOB BELT
I am a big proponent of wearing a weight belt in
the gym at all times. People get several benefits
when they regularly use a belt. It will train you to
keep your waist tight, breath properly through
your diaphragm and it will reduce the chances of
injury.

Using a belt, particularly on leg day, will help

your hips open up, which is crucial to you being
able to get a proper range of motion so you can
recruit as many fibers as possible.

This belt is top notch quality. It is strong and

sturdy, but is made of a leather that will not
bruise your hips like other brands. It is 4″ in
width. This size allows you to have support
while allowing you to have enough range of
motion to perform your exercises with ease.
The belt is only available in black

GET YOUR GOB BELT

WITH MEMBER DISCOUNT

30
 THE GOB PAD
Do you wish you could recruit more fibers
when you lift?
Do you wish you could modify some of the
equipment at the gym so you feel the
muscles you are targeting work a little more?
Then you do not want to miss the opportunity
to buy a GOB weight training pad. By utilizing
his experience as an engineer, this pad was
specifically designed by Charles Glass so
you could attach it to various machines at the
gym.

Once attached, you can manipulate the

angles of your body to recruit the targeted
muscles more easily. This pad is light weight
and can easily fit into a gym bag.
The attached straps allow you to wrap it
around a machine or bench to your liking so
you can use it while training alone.

These are few of the exercises to use with

the pad. Become a member and search "pad"
on exercise videos, results will show you a
list of exercises detailing how to place and
use the pad:

● Hammer Strength Incline Bench

● Incline Dumbbell Flies, Knuckles

Facing.

● Seated Leg Curls.

● Lying Upright Row On Seated Cable GET YOUR GOB PAD WITH
Row Bench. MEMBER DISCOUNT
● Lying EZ Bar Precor Cable Curls
● Precor Hack Squats.

● Hack Squat Triple Paused Press.

● Incline Nautilus Bench Press.

The pad is only available in black.

31
 THE GOB
PRE-WORKOUT
Jumpstart your workouts and reduce muscle fatigue. Pour
contents directly in your mouth or mix in 6-8 ounces of
water to focus on muscle enhancement, endurance,
boosting energy, and an increased metabolic rate. Take 10
to 15 minutes prior to a workout. Mixed Berry Flavored.

What's great about this product beside its

taste?

● enhance Concentration

● Increase Endurance

● No Post Crash

● Avoid Adrenal Fatigue

● Ensure Gastrointestinal Health

● Individually Sealed Packets

GET YOUR GOB PRE-WORKOUT

WITH MEMBER DISCOUNT
32
ACKNOWLEDGEMENTS

A special thank you goes out to the people featured in

these videos.

• Pedro Aguilar,
• Alan Garcia,
• Eddie Bracamontes

33