Decline Hammer Strength Machine Bench Press
The handles should be near the bottom of the pectorals at the beginning of the motion. Your chest and head should be up and your shoulder blades retracted. This will be your starting position. Press the handles forward by extending through the elbow. After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.
Incline Hammer Strength Machine Bench Press
Keeping elbow pointed down while you push up on the handles. Inhale while you lower back to the starting position. Repeat.
Ab Crunch Push Up
Lie down on the floor placing your feet. Your legs should be bent at the knees. Place your hands behind your head and lock them together by clasping your fingers. Exhale, elevate your upper body until you feel a contraction. Inhale, and lower to starting position. Repeat.
Bicycle Kicks
Lie flat on the floor. For this exercise, you will need to put your hands beside your head. Now lift your shoulders into the crunch position. Bring knees up to where they are perpendicular to the floor and lower legs parallel to the floor. Now simultaneously, slowly go through a cycle pedal motion kicking forward with the right leg and bringing in the knee of the left leg. Bring your right elbow close to your left knee by crunching to the side, as you breathe out. Go back to the initial position as you breathe in.
Leg Raises
Lie with your back flat on a bench and your legs extended in front of you off the end. Place your hands either under your glutes. As you keep your legs extended and straight. Exhale and raise your legs until they make a 90-degree angle with the floor. Pause, Now, as you inhale, slowly lower your legs back down.
Medicine Ball Russian Twist
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. Place your hands behind your head and lock them together by clasping your fingers. Exhale, elevate and twist torso so elbow is touching opposite sides knee until you feel a contraction. Inhale, and lower to starting position. Repeat.
Sit Up
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. Place your hands behind your head and lock them together by clasping your fingers. Exhale, elevate your upper body until you feel a contraction. Inhale, and lower to starting position. Repeat.
Seated Ab Crunches
Sit on a flat bench with your back facing a high pulley. Hold rope attachment with both hands (with the palms of the hands facing each other) and place your hands securely over both shoulders. Exhale and flex the waist so the elbows travel toward the hips. Inhale, go back to the initial position slowly.
Standing Calf Raises
Lift as high as you can onto your toes and lower your heels down as much as your ankle flexibility allows. Push evenly through the entire width of your foot.
Seated Calf Raises
Sit on the machine and place your toes on the lower portion of the platform. Place your lower thighs under the lever pad. Lift the lever slightly by pushing your heels up and release the safety bar. This will be your starting position. Inhale, slowly lower your heels by bending at the ankles until the calves are fully stretched. Raise the heels by extending the ankles as high as possible as you contract the calves and exhale. Pause. Repeat.
Seated Leg Curl
As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for one second. Step By Step Instruction
Test
Using a flat bench. Inhale come down slowly until you feel the bar on your middle chest. Pause, exhale and bring the bar back to the starting position and push the bar using your triceps muscles. Lock your arms in the contracted position, pause and then start coming down slowly again.
Test1
Using a flat bench. Inhale come down slowly until you feel the bar on your middle chest. Pause, exhale and bring the bar back to the starting position and push the bar using your triceps muscles. Lock your arms in the contracted position, pause and then start coming down slowly again.
Hip Thrust with Barbell
Begin seated on the ground with a bench directly behind you. Sit back with top of shoulders against bench. With a barbell over hips. Drive hips up. Extend as far as possible, then reverse the motion to return to the starting position. Repeat.
Hip Thrust
Begin seated on the ground with a bench directly behind you. Sit back with top of shoulders against bench Drive hips up. Extend as far as possible, then reverse the motion to return to the starting position. Repeat.
Glute Bridges
Begin seated on the ground with a loaded barbell over your legs Roll the bar so that it is directly above your hips, and lay down flat on the floor. Drive hips up. Extend as far as possible, then reverse the motion to return to the starting position. Repeat.
Sumo Squats with Toes Pointed Out
The wide-stance barbell squat strengthens the lower body with more emphasis on the inner thighs. Wide-stance barbell squats typically also allow for use of a heavier load than traditional stance squats.
Jump Squats
Cross your arms over your chest. With your head up and your back straight. Squat down as you inhale until your upper thighs are parallel to the floor. Exhale and jump straight up in the air as high as possible, using the thighs like springs. Repeat after landing.
Kick Backs
Exhale, lift up your right leg until the hamstrings are in line with the back, Pause. Inhale and go back to starting position now repeat with the left leg.
Stiff Leg Dead Lifts
Keep knees stationary, Inhale and lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward until you feel a stretch on the hamstrings. Exhale and start bringing your torso up straight again by extending your hips until you are back at the starting position.
Single Leg Hamstring Curl
Position the back of one leg against lever with foam pad. Exhale, curl your leg up as far as possible without lifting the upper leg from the pad. Once you hit the fully contracted position, pause. Inhale, bring the leg back to the initial position. Repeat and Switch to opposite leg.
Lying Hamstring Curl
Lie face down on the leg curl machine, legs under foam pads. Exhale, curl your legs up as far as possible without lifting the upper legs from the pad. Once you hit the fully contracted position, pause. As you inhale, bring the legs back to the initial position. Repeat.
Seated Hamstring Curl
Extend your legs to the maximum as you exhale. Pause on the contracted position. Pause, exhale and lower the weight slowly. Repeat.
Sumo Squats
The wide-stance barbell squat strengthens the lower body with more emphasis on the inner thighs. Wide-stance barbell squats typically also allow for use of a heavier load than traditional stance squats.
Bodywieght Walking Lunges
Begin standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Raise up until knees are straight. Step forward with back foot, and repeat.
Hack Squat
Inhale as you slowly lower the unit by bending the knees. Continue down until the angle between the upper leg and the calves becomes slightly less than 90-degrees.Begin to raise the unit as you exhale by pushing the floor with mainly with the heel of your foot as you straighten the legs again and go back to the starting position. Repeat.
Squats
Begin with the barbell supported on top of the traps. Descend by flexing the knees, keep the torso as upright as possible. Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.
Single Leg Leg Extensions
Using a leg extension machine. Using your quadricep, extend your leg to the maximum as you exhale. Pause on the contracted position. Pause, exhale and lower the weight slowly. Repeat.
Leg Extensions
Using a leg extension machine. Using your quadriceps, extend your legs to the maximum as you exhale. Pause on the contracted position. Pause, exhale and lower the weight slowly. Repeat.
Barbell Preacher Curls
Using a preacher bench and ez-curl bar. Exhale, bring the weights forward until bar is at shoulder level and muscles are fully contracted. Pause, inhale and lower the weight slowly. Repeat.
Dumbbell Single Arm Preacher Curls
Using a dumbbell. Inhale, lower the dumbbell until your upper arm is extended and the biceps is fully stretched. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Squeeze bicep at the contracted position, Repeat and switch arms.
Cable Curls
Stand up while holding a cable curl bar attached to a low pulley. Grab the cable bar at shoulder width. Palms facing up. Keeping upper arms stationary, exhale, curl the weights while contracting the biceps until bar is at shoulder level. Pause, inhale and lower the bar. Repeat.
Straight Barbell Curls
Stand up while holding a barbell at a shoulder-width grip and palms facing forward. Keeping the upper arms stationary, exhale and curl the weights forward while contracting the biceps until bar is at shoulder level. Pause, inhale and lower weight back to starting position. Repeat.
Easy Curl Bar
Standing with both arms straight down on your sides hold the curl bar. Keep upper arms stationary exhale, bring the weights forward until bar is at shoulder level and muscles are fully contracted. Pause, inhale and lower the weight slowly. Repeat.
Single Arm Dumbbell Curls
Using a dumbbell. Inhale, lower the dumbbell until your upper arm is extended and the biceps is fully stretched. As you exhale, use the biceps to curl the weight up until your biceps is fully contracted and the dumbbell is at shoulder height. Squeeze bicep at the contracted position, Repeat and switch arms.
Close Grip Tricep Press
Using a flat bench. Inhale come down slowly until you feel the bar on your middle chest. Pause, exhale and bring the bar back to the starting position and push the bar using your triceps muscles. Lock your arms in the contracted position, pause and then start coming down slowly again.
Dumbbell Kick Backs
Using dumbells. Keeping your upper arms stationary, exhale and use your triceps to lift the weights until the arm is fully extended. Pause at the top contraction, inhale and slowly lower the dumbbells back down to the starting position. repeat
Overhead Tricep Press
Using a bench. Keeping your upper arms close to your head (elbows in) and perpendicular to the floor, inhale and lower the resistance in a semi-circular motion behind your head until your forearms touch your biceps. Exhale go back to the starting position by using the triceps to raise the dumbbell. Repeat.
Tricep Pulldowns with Straight Bar
Using a high pulley with a bar attachment. Using the triceps, exhale and bring the bar down until it touches the front of your thighs. Pause, at the contracted position, exhale bring the bar slowly up to the starting point. repeat.
Tricep Pulldowns with Rope
Using a high pulley with the rope attachment. Exhale, using the triceps, bring the rope down as you bring each side of the rope to the side of your thighs. After pausing, at the contracted position, inhale and bring the rope slowly up to the starting point. Breathe in as you perform this step. repeat.
Tricep Cable
Using a high cable pulley. Exhale as you contract the triceps, move the single handle attachment down to your side until your arm is straight. Squeeze the triceps and pause in this contracted position. Slowly return the handle to the starting position.
Pull Ups
Using a pull up bar. Exhale and pull your torso up until the bar touches your upper chest by drawing the shoulders and the upper arms down and back. Pause on the contracted position, Inhale and slowly lower your torso back to the starting position when your arms are fully extended and the lats are fully stretched. Repeat
Seated Cable Rows
Using a low pulley row machine and the v-grip attachment. Exhale pulling the handles towards your torso while keeping your arms close to it until you touch the abdominals. Then squeezing your back muscles pause. Inhale going back to the original position. repeat
Hyper Extensions
Using a Hyper extension bench. Keeping arms crossed on your chest. Exhale and bend forward until you feel a stretch on your hamstring. Inhale and return to starting position.
Single Arm Dumbbell Row
Exhale while pulling the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary. Exhale while lowering straight down to the starting position. Repeat. Switch sides.
Stiff Leg Dead Lifts
Keep knees stationary, Inhale and lower the barbell to over the top of your feet by bending at the waist while keeping your back straight. Keep moving forward until you feel a stretch on the hamstrings. Exhale and start bringing your torso up straight again by extending your hips until you are back at the starting position.
Bent Over Rows with Dumbells
Keeping torso stationary, Exhale and lift the dumbbells to your side, keeping the elbows close to the body. On the top contracted position, squeeze the back muscles and hold for a second. Inhale while lowering to the starting position.
Bent Over Rows with Barbell
Keeping torso stationary, breathe out and lift the barbell. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold and pause. Then inhale and lower the barbell back to the starting position.
Underhand Cable Pulldown
Breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement. Repeat.
Wide Grip Lat Pulldown
Breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. Contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement. Repeat.
Lateral Machine Raises
Initiate the movement by moving your upper arms laterally, away from the midline of the body. Continue until your upper arms are parallel to the floor. Pause, and then return to the starting position. Repeat.
Reverse Machine Fly
In a semicircular motion, pull your hands out to your side and back, contracting your rear delts. Keep your arms slightly bent throughout the movement, with all of the motion occurring at the shoulder joint. Pause at the rear of the movement, and slowly return the weight to the starting position. Repeat
Upright Rows with Barbell
Exhale and use shoulders lift the bar, raising your elbows up and to the side. Continue to lift the bar until it nearly touches your chin, and pause. Lower the bar back down slowly to the starting position. Inhale as you perform this portion of the movement. repeat
Barbell Front Raises
Start by flexing your shoulders, raising the weight straight out in front of you. Continue the upward movement of the arms until the barbell is just above shoulder height. At the top of the motion, pause, and slowly return to the starting position.
Dumbbell Front Raises
With torso stationary, lift the left dumbbell to the front with palms always facing down. Exhale and go up until you arm is slightly above parallel to the floor pause at the top. Inhale after a pause. Now lower the dumbbell back down slowly to the starting position as you lift the right dumbbell. repeat
Cable Front Raises
With torso stationary (no swinging), and hand always faces down. Continue to go up until you arm is slightly above parallel to the floor. Exhale as you execute this portion of the movement and pause at the top. Inhale lower the arm back down slowly to the starting position. Repeat.
Bent Over Rear Delt Raises
Keeping your torso forward and stationary, Exhale and lift the dumbbells straight to the side until both arms are parallel to the floor.
After a one second contraction at the top, slowly lower the dumbbells back to the starting position. Repeat.
Dumbbell Lateral Raises
While maintaining the torso in a stationary position (no swinging), lift the dumbbells to your side. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause at the top. Lower the dumbbells back down slowly to the starting position as you inhale. Repeat
Seated Dumbbell Military Press
As you exhale, push the dumbbells up until they touch at the top. After a second pause, slowly come down back to the starting position as you inhale. Repeat.
Seated Barbell Military Press
Lower the bar down to the collarbone slowly as you inhale. Lift the bar back up to the starting position as you exhale.
Pec Deck Fly (butterfly)
Take hold of the handles. Push the handles together slowly as you squeeze your chest in the middle. Breath out and hold the contraction for a second. Return to the starting position slowly as you inhale until your chest muscles are fully stretched.
Pushups
Lie on the floor face down and place your hands shoulder width apart while holding your torso up at arms length. Inhale, lower yourself downward until your chest almost touches the floor. Breathe out and press your upper body back up to the starting position while squeezing your chest. Pause. Repeat
Cable Flys
Extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
Dumbbell Flys
Lower your arms out at both sides in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.Return your arms back to the starting position as you squeeze your chest muscles and breathe out.
Decline Dumbbell Press
Bring down the weights slowly to your side as you breathe out. Keep full control of the dumbbells at all times. As you breathe out, push the dumbbells up using your pectoral muscles. Lock your arms in the contracted position, squeeze your chest, hold for a second and then start coming down slowly.
Incline Dumbbell Press
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.
Flat Dumbbell Press
Breathe out, use your chest to push the dumbbells up. Lock your arms at the top of the lift and squeeze your chest, hold for a second and then begin coming down slow.
Incline Bench Press
Lay down on incline bench. Lift the bar from the rack and hold it straight over you with your arms locked. Inhale and come down slowly until you feel the bar on your lower chest. Pause, exhale and bring the bar back to the starting position(using chest muscles). Lock your arms and squeeze your chest in the contracted position, and lower bar. Repeat.
Flat Bench Press
Lay down on decline bench. Lift the bar from the rack and hold it straight over you with your arms locked. Inhale and come down slowly until you feel the bar on your lower chest. Pause, exhale and bring the bar back to the starting position(using chest muscles). Lock your arms and squeeze your chest in the contracted position, and lower bar. Repeat.
Seated Leg Curl
As you exhale, pull the machine lever as far as possible to the back of your thighs by flexing at the knees. Keep your torso stationary at all times. Hold the contracted position for one second.