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...

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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,...

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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...

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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....

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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...

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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...

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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...

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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...

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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...

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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....

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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...

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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...

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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....

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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...

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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...

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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....

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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...

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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...

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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...

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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...

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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...

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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...

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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...

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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....

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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...

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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....

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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...

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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...

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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...

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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...

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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...

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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...

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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....

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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...

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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...

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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...

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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...

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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...

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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"....

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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...

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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...

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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...

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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...

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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...

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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...

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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 repea...

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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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