FireLumpy Personal Training

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Muscle Group	Beginner	Intermediate	Advanced
Abs	Crunches	Straight Leg Raises	Kneeling Roll Out
Obliques	Crunches with Twist	Bicycle Crunches	V-Sit & Twist
Lower Back	Back Extension	Swimming	Back Extensions with Swiss Ball
Biceps	Concentration Curls	Alternating Biceps Curls	One-Arm Side Push Up
Triceps	Seated Tricep Extension	Skull Crushers	Dips
Shoulders	Upright Rows	Shoulder Press on Ball	Lateral Raises
Back	Boxer	Seated Rows	Reverse Flys on Ball
C hest	Chest Press	Push Ups	Chest Flys on Ball
T highs	Forward Lunge	Wall Squat with Ball	Single Leg Squat
Hips	Bridge Ups	Skater Squat	Genie Sit

Proudly Serving Communities in Southeast Michigan
Oakland County ▪ Macomb County ▪ Wayne County ▪ Livingston County

BRIGHTON · PINCKNEY · HARTLAND · COHOCTAH · FOWLERVILLE · HOWELL · OAK GROVE ·