Seated Cable Row

Seated Cable Row

They have proven to be more of a staple in the routines of bodybuilders. It remains closer to the bottom of this list because it’s never going to be a primary movement by nature of the fact that the seated position negates trunk (lower back, hips, and abdominals) activity. Another reason why it is low on the list is because it predominantly activates what most consider not to be a back muscle at all. Sure, it hits your lats and rhomboids to some extent, but it is primarily responsible for working your mid and lower trapezius muscle (or traps).

Think of your trapezius muscles like ice bergs, what you can see sticking out the top is not the majority of the muscle, if you look at the overall anatomical structure of this muscle you’ll see that it extends down your inner back to your lower back (the T12 thoracic process of the spine). Although this muscle is important for stabilization, and it supports your overall strength, targeting it won’t put seated cable rows in the top spot for back development.

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Reverse Grip Bent Over Rows

Reverse Grip Bent Over Rows

This is a variation to the much more popular bent over rows, it is designed to target the lower latissimus  dorsi. However, the lower lats are closer to the insertion point and far from the ‘belly’ or middle of the muscle. So because of the location of its target area it won’t do much to initiate overall back development.

It is great however for any experienced lifter looking for variation in their routine, or anyone who is looking to bring up their lower lats so that it can appear as if your lats are ‘springing out’ from your waist. It is also an effective exercise for those with shoulder or joint injuries as it is easier on your shoulders than a pronated grip. At the end of the day however, it is an exercise that has a limited target area and is not good for overall back development.

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Standing Pulldown

Standing Pulldown

you’ll notice with this exercise, it will be a staple in health magazines trying to get you involved in trying new workouts. However, in any bodybuilding publication that goes over the staple routines of pros, this exercise is nowhere to be found. It’s not that it’s not effective, if you perform this at the end of one of your routines and you’ll definitely feel it; however the target area is so small that if you don’t have overall back development as a base, this exercise won’t do much for you. It is, and will always be an add on, or a variation recommended only when your not a lifter who’s ready for heavy weights or if you need to try something new to chase a pump at the end of a routine.

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Incline Bench Pull

Incline Bench Pull

Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.
Let the arms hang to your sides fully extended as they point to the floor.
Turn the wrists until your hands have a pronated (palms down) grip.
Now flare the elbows out. This will be your starting position.
As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back. Tip: The elbows will come out to the side and your upper arms and torso should make the letter "T" at the top of the movement. Hold the contraction at the top for a second.
Slowly go back down to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.

Variations: You can perform this same movement but with a neutral grip (palms facing each other). You can also use a barbell.

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Bent Over Two -Arm Long Bar

Bent Over Two -Arm Long Bar 

Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
Now grab the bar with both arms just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
Pull the bar straight up with your elbows in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Use a stirrup or double handle cable attachment by hooking it under the end of the bar.
Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise using a low pulley or T-bar row machine.

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Bent Arm Barbell Pullover

Bent Arm Barbell Pullover 

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Lying Face Up Plate Neck Resistance

Lying Face Up Plate Neck Resistance

Lie face up with your whole body straight on a flat bench while holding a weight plate on top of your forehead. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the traps, neck and head to be off the bench. This will be your starting position.
While keeping the plate secure on your forehead slowly lower your head back in a semi-circular motion as you breathe in.
Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
Repeat for the recommended amount of repetitions.

Caution: As with all exercises, refrain from using any sort of sudden or jerking motions.

Variation: You can opt to use no resistance at first.

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Lying Face Down Plate Neck Resistance

Lie face down with your whole body straight on a flat bench while holding a weight plate behind your head. Tip: You will need to position yourself so that your shoulders are slightly above the end of a flat bench in order for the upper chest, neck and face to be off the bench. This will be your starting position.
While keeping the plate secure on the back of your head slowly lower your head (as in saying "yes") as you breathe in.
Raise your head back up to the starting position in a semi-circular motion as you breathe out. Hold the contraction for a second.
Repeat for the recommended amount of repetitions.

Caution: As with all exercises, refrain from using any sort of sudden or jerking motions.

Variation: You can opt to use no resistance at first.

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Isometric Neck Excercise

Isometric Neck Excercise

 With your head and neck in a neutral position (normal position with head erect facing forward), place both of your hands on the front side of your head.
Now gently push forward as you contract the neck muscles but resisting any movement of your head. Start with slow tension and increase slowly. Keep breathing normally as you execute this contraction.
Hold for the recommended number of seconds.
Now release the tension slowly.
Rest for the recommended amount of time and repeat with your hands placed on the back side of your head.
Variations: You can also do this exercise by placing your hands on the sides of your head. First do one side and then the next.

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.Incline Bench Pull

Incline Bench Pull 

Grab a dumbbell in each hand and lie face down on an incline bench that is set to an incline that is approximately 30 degrees.
Let the arms hang to your sides fully extended as they point to the floor.
Turn the wrists until your hands have a pronated (palms down) grip.
Now flare the elbows out. This will be your starting position.
As you breathe out, start to pull the dumbbells up as if you are doing a reverse bench press. You will do this by bending at the elbows and bringing the upper arms up as you let the forearms hang. Continue this motion until the upper arms are at the same level as your back. Tip: The elbows will come out to the side and your upper arms and torso should make the letter "T" at the top of the movement. Hold the contraction at the top for a second.
Slowly go back down to the starting position as you breathe in.
Repeat for the recommended amount of repetitions.

Variations: You can perform this same movement but with a neutral grip (palms facing each other). You can also use a barbell.

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.Bent Over Two Dumbbell Row

Bent Over Two Dumbbell Row

 With a dumbbell in each hand (palms facing your torso), bend your knees slightly and bring your torso forward by bending at the waist; as you bend make sure to keep your back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The weights should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
While keeping the torso stationary, lift the dumbbells to your side (as you breathe out), keeping the elbows close to the body (do not exert any force with the forearm other than holding the weights). On the top contracted position, squeeze the back muscles and hold for a second.
Slowly lower the weight again to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Caution:

This exercise is not recommended for people with back problems. A Low Pulley Row is a better choice for people with back issues.
Ensure perfect form and never round the back as this can promote back injury.
Be cautious with the weight used; in case of doubt, use less weight rather than more.

Variations: You can perform the same exercise using a low pulley instead with a v-bar or with a barbell. This exercise can also be performed with supinated or neutral grips.

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Bent Over One-Arm Long Bar Row

Bent Over One-Arm Long Bar Row

Put weight on one of the ends of an Olympic barbell. Make sure that you either place the other end of the barbell in the corner of two walls; or put a heavy object on the ground so the barbell cannot slide backward.
Bend forward until your torso is as close to parallel with the floor as you can and keep your knees slightly bent.
Now grab the bar with one arm just behind the plates on the side where the weight was placed and put your other hand on your knee. This will be your starting position.
Pull the bar straight up with your elbow in (to maximize back stimulation) until the plates touch your lower chest. Squeeze the back muscles as you lift the weight up and hold for a second at the top of the movement. Breathe out as you lift the weight. Tip: Do not allow for any swinging of the torso. Only the arm should move.
Slowly lower the bar to the starting position getting a nice stretch on the lats. Tip: Do not let the plates touch the floor. To ensure the best range of motion, I recommend using small plates (25-lb ones) as opposed to larger plates (like 35-45lb ones).
Repeat for the recommended amount of repetitions and switch arms.

Variations: You can perform this exercise using a low pulley.

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Flat Bench Lying Leg Raise

Flat Bench Lying Leg Raise

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 with your palms down or by the sides holding on to the bench. This will be your starting position.
As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.
Now, as you inhale, slowly lower your legs back down to the starting position.

Variations: You can also perform this exercise on the floor on top of an exercise mat. You can also add weight by holding a dumbbell in between your feet as you get more advanced.

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Decline Crunch

Decline Crunch

Secure your legs at the end of the decline bench and lie down.
Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don't lock your fingers behind your head.
While pushing the small of your back down in the bench to better isolate your abdominal muscles, begin to roll your shoulders off it.
Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the bench only about four inches, and your lower back should remain on the bench. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement - don't cheat yourself by using momentum.
After the one second contraction, begin to come down slowly again to the starting position as you inhale.
Repeat for the recommended amount of repetitions.

Variations: There are many variations for the crunch. You can perform the exercise with weights, or on top of an exercise ball or on a flat bench.

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Cable Crunch

Cable Crunch

Kneel below a high pulley that contains a rope attachment.
Grasp cable rope attachment and lower the rope until your hands are placed next to your face.
Flex your hips slightly and allow the weight to hyperextend the lower back. This will be your starting position.
With the hips stationary, flex the waist as you contract the abs so that the elbows travel towards the middle of the thighs. Exhale as you perform this portion of the movement and hold the contraction for a second.
Slowly return to the starting position as you inhale. Tip: Make sure that you keep constant tension on the abs throughout the movement. Also, do not choose a weight so heavy that the lower back handles the brunt of the work.
Repeat for the recommended amount of repetitions.

Variations: You can perform this exercise with a handle instead so that you can concentrate on each side of the abs separately by performing the exercise to the side.

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.Butt Ups

Butt Ups

Begin a pushup position but with your elbows on the ground and resting on your forearms. Your arms should be bent at a 90 degree angle.
Arch your back slightly out rather than keeping your back completely straight.
Raise your glutes toward the ceiling, squeezing your abs tightly to close the distance between your ribcage and hips. The end result will be that you’ll end up in a high bridge position. Exhale as you perform this portion of the movement.
Lower back down slowly to your starting position as you breathe in. Tip: Don't let your back sag downwards.
Repeat for the recommended amount of repetitions.

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Bent Knee Hip Raise

Bent Knee Hip Raise

Lay flat on the floor with your arms next to your sides.
Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
Repeat for the recommended amount of repetitions.

Variations: You can straighten your legs to make it harder or wear ankle weights.

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Barbell Side Bend

Barbell Side Bend

Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be shoulder width apart. This will be your starting position.
While keeping your back straight and your head up, bend only at the waist to the right as far as possible. Breathe in as you bend to the side. Then hold for a second and come back up to the starting position as you exhale. Tip: Keep the rest of the body stationary.
Now repeat the movement but bending to the left instead. Hold for a second and come back to the starting position.
Repeat for the recommended amount of repetitions.

Caution: Use caution if you have lower back problems, or avoid this exerise altogether.

Variations: You can also do this exercise while seating on a bench or with dumbbells in your hands.

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Barbell Rollout

Barbell Rollout

Place a loaded barbell on the ground, near the end of a bench. Kneel with both legs on the bench, and take a medium to narrow grip on the barbell. This will be your starting position.
To begin, extend through the hips to slowly roll the bar forward. As you roll out, flex the shoulder to roll the bar above your head. Ensure that your arms remain extended throughout the movement.
When the bar has been moved as far forward as possible, return to the starting position.

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Air Bike Excercise

Air Bike Excercise

Lie flat on the floor with your lower back pressed to the ground. For this exercise, you will need to put your hands beside your head. Be careful however to not strain with the neck as you perform it. Now lift your shoulders into the crunch position.
Bring knees up to where they are perpendicular to the floor, with your lower legs parallel to the floor. This will be your starting position.
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.
Crunch to the opposite side as you cycle your legs and bring closer your left elbow to your right knee and exhale.
Continue alternating in this manner until all of the recommended repetitions for each side have been completed.

Notes: While you cannot add resistance to this exercise you can concentrate on perfect execution and slow speed.

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Ab Crunch Excercise

Ab Crunch Excercise

Select a light resistance and sit down on the ab machine placing your feet under the pads provided and grabbing the top handles. Your arms should be bent at a 90 degree angle as you rest the triceps on the pads provided. This will be your starting position.
At the same time, begin to lift the legs up as you crunch your upper torso. Breathe out as you perform this movement. Tip: Be sure to use a slow and controlled motion. Concentrate on using your abs to move the weight while relaxing your legs and feet.
After a second pause, slowly return to the starting position as you breathe in.
Repeat the movement for the prescribed amount of repetitions.

Caution:

For this exercise, always select a weight that you can easily handle as using too much weight can easily lead to injury.

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Sit Up Excecise

Sit Up Excecise 

Lie down on the floor and secure your feet. Your legs should be bent at the knees.
Place your hands behind or to the side of your head. You will begin with your back on the ground. This will be your starting position.
Flex your hips and spine to raise your torso toward your knees.
At the top of the contraction your torso should be perpendicular to the ground. Reverse the motion, going only ¾ of the way down.
Repeat for the recommended amount of repetitions.

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Rope Jumping Excercise

Rope Jumping Excercise

Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.
Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.

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Barbell Full Squat Excercise (Quardriceps)

Barbell Full Squat Excercise (Quardriceps)

This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack just above shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
Step away from the rack and position your legs using a shoulder-width medium stance with the toes slightly pointed out. Keep your head up at all times and maintain a straight back. This will be your starting position.
Begin to slowly lower the bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up. Continue down until your hamstrings are on your calves. Inhale as you perform this portion of the movement.
Begin to raise the bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.
Repeat for the recommended amount of repetitions.

This type of squat allows a greater range of motion, and allows the trunk to maintain a more vertical position than other types of squats, due to foot position and the higher bar position.

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Chair Squat Excercise(Quardriceps)

Chair Squat Excercise(Quardriceps)

To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
Repeat for the recommended amount of repetitions.

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Eagle Legs Press Excercise

Eagle Legs Press Excercise

Using a leg press machine, sit down on the machine and place your legs on the platform directly in front of you at a medium (shoulder width) foot stance. (Note: For the purposes of this discussion we will use the medium stance described above which targets overall development; however you can choose any of the three stances described in the foot positioning section).
Lower the safety bars holding the weighted platform in place and press the platform all the way up until your legs are fully extended in front of you. Tip: Make sure that you do not lock your knees. Your torso and the legs should make a perfect 90-degree angle. This will be your starting position.
As you inhale, slowly lower the platform until your upper and lower legs make a 90-degree angle.
Pushing mainly with the heels of your feet and using the quadriceps go back to the starting position as you exhale.
Repeat for the recommended amount of repetitions and ensure to lock the safety pins properly once you are done. You do not want that platform falling on you fully loaded.

Caution: Always check to make sure that when you re-rack the weight the platform is securely locked.

Variations: All foot stance variations described in the foot stance section.

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Dumbbell Curl Excercise

Dumbbell Curl Excercise 

Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso and rotate the palms of your hands until they are facing forward. This will be your starting position.
Now, keeping the upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the weights until your biceps are fully contracted and the dumbbells are at shoulder level. Hold the contracted position for a brief pause as you squeeze your biceps.
Then, inhale and slowly begin to lower the dumbbells back to the starting position.
Repeat for the recommended amount of repetitions.

There are many possible variations for this movement. For instance, you can perform the exercise sitting down on a bench with or without back support and you can also perform it by alternating arms; first lift the right arm for one repetition, then the left, then the right, etc.

You can also do the exercise starting with both palms of the hands facing the torso and then rotating forward as the movement is performed. At the top of the movement the palms should face forward and the small finger should be higher than the thumb for a peak contraction.

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Drag Curl Excercise

Drag Curl Excercise

Grab a barbell with a supinated grip (palms facing forward) and get your elbows close to your torso and back. This will be your starting position.
As you exhale, curl the bar up while keeping the elbows to the back as you "Drag" the bar up by keeping it in contact with your torso. Tip: As you can see, you will not be keeping the elbows pinned to your sides, but instead you will be bringing them back. Also, do not lift your shoulders.
Slowly go back to the starting position as you keep the bar in contact with the torso at all times.
Repeat for the recommended amount of repetitions.

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Cable Hammer Curls Excercise

Cable Hammer Curls Excercise

Attach a rope attachment to a low pulley and stand facing the machine about 12 inches away from it.
Grasp the rope with a neutral (palms-in) grip and stand straight up keeping the natural arch of the back and your torso stationary.
Put your elbows in by your side and keep them there stationary during the entire movement. Tip: Only the forearms should move; not your upper arms. This will be your starting position.
Using your biceps, pull your arms up as you exhale until your biceps touch your forearms. Tip: Remember to keep the elbows in and your upper arms stationary.
After a 1 second contraction where you squeeze your biceps, slowly start to bring the weight back to the original position.
Repeat for the recommended amount of repetitions.

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Barbell Curl Excercise

Barbell Curl Excercise

Stand up with your torso upright while holding a barbell at a shoulder-width grip. The palm of your hands should be facing forward and the elbows should be close to the torso. This will be your starting position.
While holding the upper arms stationary, curl the weights forward while contracting the biceps as you breathe out. Tip: Only the forearms should move.
Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps hard.
Slowly begin to bring the bar back to starting position as your breathe in.
Repeat for the recommended amount of repetitions.

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Cable Preacher Curl

Cable Preacher Curl

Place a preacher bench about 2 feet in front of a pulley machine.
Attach a straight bar to the low pulley.
Sit at the preacher bench with your elbow and upper arms firmly on top of the bench pad and have someone hand you the bar from the low pulley.
Grab the bar and fully extend your arms on top of the preacher bench pad. This will be your starting position.
Now start pilling the weight up towards your shoulders and squeeze the biceps hard at the top of the movement. Exhale as you perform this motion. Also, hold for a second at the top.
Now slowly lower the weight to the starting position.
Repeat for the recommended amount of repetitions.

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Standing pelvic Tilt

  Standing pelvic Tilt

Start off with your feet hip-distance apart.

Bend your knees slightly to keep them soft and springy.
You may want to move your pelvis forward and backward and back few times before holding the tailbone forward in this stretch.

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Axle Deadlift Excercise For (Lower Back)

Axle Deadlift Excercise For (Lower Back)

Approach the bar so that it is centered over your feet. You feet should be about hip width apart. Bend at the hip to grip the bar at shoulder width, allowing your shoulder blades to protract. Typically, you would use an over/under grip.
With your feet and your grip set, take a big breath and then lower your hips and flex the knees until your shins contact the bar. Look forward with your head, keep your chest up and your back arched, and begin driving through the heels to move the weight upward.
After the bar passes the knees, aggressively pull the bar back, pulling your shoulder blades together as you drive your hips forward into the bar.
Lower the bar by bending at the hips and guiding it to the floor.

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Cable Chest Press On Standing

Cable Chest Press On Standing

Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.
Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position.
Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you.
Pause at the top of the motion, and return to the starting position.

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Dumbbell Bench Press

Dumbbell Bench Press

Take a dumbbell in each hand and lay back onto a flat bench. Your feet should be flat on the floor and your shoulder blades retracted.
Maintaining a neutral grip, palms facing each other, begin with your arms extended directly above you, perpendicular to the floor. This will be your starting position.
Begin the movement by flexing the elbow, lowering the upper arms to the side. Descend until the dumbbells are to your torso.
Pause, then extend the elbow and return to the starting position.

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Bent Arm Dumbell Pullover

Bent Arm Dumbell Pullover
 Place a dumbbell standing up on a flat bench.
Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench (torso across it as in forming a cross) with only your shoulders lying on the surface. Hips should be below the bench and legs bent with feet firmly on the floor. The head will be off the bench as well.
Grasp the dumbbell with both hands and hold it straight over

your chest with a bend in your arms. Both palms should be pressing against the underside one of the sides of the dumbbell. This will be your starting position. Caution: Always ensure that the dumbbell used for this exercise is secure. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face.
While keeping your arms locked in the bent arm position, lower the weight slowly in an arc behind your head while breathing in until you feel a stretch on the chest.
At that point, bring the dumbbell back to the starting position using the arc through which the weight was lowered and exhale as you perform this movement.
Hold the weight on the initial position for a second and repeat the motion for the prescribed number of repetitions.

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Barbell Bench Press (Medium Grip)

Barbell Bench Press (Medium Grip)

 

Lie back on a flat bench. Using a medium width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position.
From the starting position, breathe in and begin coming down slowly until the bar touches your middle chest.
After a brief pause, push the bar back to the starting position as you breathe out. Focus on pushing the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position at the top of the motion, hold for a second and then start coming down slowly again. Tip: Ideally, lowering the weight should take about twice as long as raising it.
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack.

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Standing Cable Cross

Standing Cable Cross

To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
With a slight bend on your elbows in order to prevent stress at the biceps tendon, 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. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
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.
Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.

Variations: You can vary the point in front of you where your arms meet.

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Low Cable Cross

Low Cable Cross

To move into the starting position, place the pulleys at the low position, select the resistance to be used and grasp a handle in each hand.
Step forward, gaining tension in the pulleys. Your palms should be facing forward, hands below the waist, and your arms straight. This will be your starting position.
With a slight bend in your arms, draw your hands upward and toward the midline of your body. Your hands should come together in front of your chest, palms facing up.
Return your arms back to the starting position after a brief pause.

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Arm Circle Excercise

Arm Circle Excercise

Slowly start to make circles of about 1 foot in diameter with each outstretched arm. Breathe normally as you perform the movement.
Continue the circular motion of the outstretched arms for about ten seconds. Then reverse the movement, going the opposite direction.
 Ten second movements equal one set and each circle equals one repetition.
 As you get stronger you can use some light resistance.

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Barbell Shoulder Press

Barbell Shoulder Press

 

Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
Lower the bar down to the shoulders slowly as you inhale.
Lift the bar back up to the starting position as you exhale.
Repeat for the recommended amount of repetitions.
This exercise can also be performed standing.

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Barbell Rear Delt Row

Barbell Rear Delt Row

 

Stand up straight while holding a barbell using a wide (higher than shoulder width) and overhand (palms facing your body) grip.
Bend knees slightly and bend over as you keep the natural arch of your back. Let the arms hang in front of you as they hold the bar. Once your torso is parallel to the floor, flare the elbows out and away from your body. Tip: Your torso and your arms should resemble the letter "T". Now you are ready to begin the exercise.
While keeping the upper arms perpendicular to the torso, pull the barbell up towards your upper chest as you squeeze the rear delts and you breathe out. Tip: When performed correctly, this exercise should resemble a bench press in reverse. Also, refrain from using your biceps to do the work. Focus on targeting the rear delts; the arms should only act as hooks.
Slowly go back to the initial position as you breathe in.
Repeat for the recommended amount of repetitions.

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Alternating deltoid raise

 

Alternating deltoid raise

• In a standing position, hold a pair of dumbbells at your side.
• Keeping your elbows slightly bent, raise the weights directly in front of you to shoulder height, avoiding any swinging or cheating.
• Return the weights to your side.
• On the next repetition, raise the weights laterally, raising them out to your side to about shoulder height.
• Return the weights to the starting position and continue alternating to the front and side.

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Cable lying triceps excercise

Cable lying triceps excercise

 

Lie on a flat bench and grasp the straight bar attachment of a low pulley with a narrow overhand grip.The easiest way to do this is to have someone hand you the bar as you lay down.
With your arms extended, position the bar over your torso. Your arms and your torso should create a 90-degree angle. This will be your starting position.
Lower the bar by bending at the elbow while keeping the upper arms stationary and elbows in. Go down until the bar lightly touches your forehead. Breathe in as you perform this portion of the movement.
Flex the triceps as you lift the bar back to its starting position. Exhale as you perform this portion of the movement.
Hold for a second at the contracted position and repeat for the recommended amount of repetitions.

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Cable of one arm triceps excercise

Cable of one arm triceps excercise

With your right hand, grasp a single handle attached to the high-cable pulley using a supinated (underhand; palms facing up) grip. You should be standing directly in front of the weight stack.
Now pull the handle down so that your upper arm and elbow are locked in to the side of your body. Your upper arm and forearm should form an acute angle (less than 90-degrees). You can keep the other arm by the waist and you can have one leg in front of you and the other one back for better balance. This will be your starting position.
As you contract the triceps, move the single handle attachment down to your side until your arm is straight. Breathe out as you perform this movement. Tip: Only the forearms should move. Your upper arms should remain stationary at all times.
Squeeze the triceps and hold for a second in this contracted position.
Slowly return the handle to the starting position.
Repeat for the recommended amount of repetitions and then perform the same movement with the other arm.

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Incline Bench Overhead Pressdown

Incline Bench Overhead Pressdown. In my opinion, this movement is the triceps equivalent of concentration curls. It removes the temptation of using your abdominal muscles to complete the range of motion. In other words, it offers an incredible degree of isolation. This exercise also offers the advantage of being suitable for a trainee suffering from a bout of lower back pain. I often prescribe this movement last in a triceps workout, after a high percentage of triceps motor units have been knocked off by other exercises.
  Simply put an incline bench in front of a high pulley (so that when you sit down, you’re facing away from the machine). Adjust the incline to about 60 degrees. Grasp a straight-bar handle and, with your upper arms glued to your torso, extend the forearms. You are, in essence, doing a fairly traditional pressdown, but doing it on an incline bench allows you to keep perfect form. Atlantis has a piece of equipment especially designed for this. When you think about it clearly, it is a way to do pressdowns without cheating by using lats and abdominals to take a share of the load.

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Bench press

Begin by lying flat on the bench, with your body in a natural and relaxed position. Make sure that you are not holding your shoulders in an awkward position. Be sure to have a natural spinal curve. You do not want to have your lower back completely flat on the bench, but you do not want to force it to curve too much either. Instead, opt for a comfortable and natural position. You should have your feet flat on the ground and your shoulders touching the bench.
Put your arms straight out to either side of you, and then bend your elbows, bringing your hands up to touch the bar. This is where you should position your hands. You can make your grip sightly wider to increase the amount of pectoral muscles involved in this exercise, and you can bring your grip in slightly to increase your triceps involvement. For a standard bench press, opt for the normal grip.
Begin with just the bar weight. Lift the bar off the rack and position it directly above the middle of your chest. Inhale as you lower it down, gently touching your chest with the bar. Do not bounce the bar off your chest, as this can cause serious injury. Begin to exhale as you push the bar up and away from your body. Extend your arms to just under full extension. Repeat this for eight repetitions as your first set.
Now add weight to the bar. The bar by itself weighs 45 pounds. You will want to increase by five to ten pounds at a time until you find a comfortable weight.

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bench dips

Getting in the Starting Position

Sit up straight on the long edge of an exercise bench. Your legs should be slightly extended, with your feet flat on the floor.
Place your hands on both sides of the bench just outside your hips. Your palms should be down, fingertips pointing towards the floor.

Performing the Exercise

Without moving your legs, bring your glutes forward off the benchSteadily lower yourself. When your elbows form 90˚ angles, push yourself back up to starting position.

Advanced Version

To increase difficulty, do this exercise with your feet propped up on another exercise bench.

Frequency

To begin, do 10 to 15 repetitions of this exercise per set. Repeat until you've completed 2 sets. Once you feel you can complete that with ease, move on to 3 sets of 10 to 15 reps.In order to start seeing/feeling results, aim to do 2 to 3 sets 3 days a week for 6 to 8 weeks. For faster results, increase the number of sets/times per week you do this exercise.

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Dumbells press

Dumbells press

Stand with two dumbbells position in front of shoulders, palms facing body and elbows under wrists. 

 

 

 

 

 

 

 

Execution

Initiate movement by bringing elbows out to sides. Continue to raise elbows outward while pressing dumbbells overhead until arms are straight. Lower to front of shoulders in opposite pattern and repeat

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Shoulder Workout Routine

Shoulder Workout Routine

This workout emphasizes going heavy on your first two exercises, and it's ideal for building massive delts.

Excercise	Sets	Reps
Smith Machine Overhead Press	4	5-6*
Barbell Upright Row	3	8-10
Dumbbell Lateral Raise	3	10-12
Dumbbell Bent-Over Lateral Raise	3	10-12

* On your last two sets, perform 2-3 rest-pauses.

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