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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Bench Dips superset with Seated Dumbbell Hammer Curls

Standing EZ Bar Close Grip Curls superset with Dumbbell Kickbacks

Sets: 3
Reps: 12
Rest: 60 seconds

Bench Dips superset with Seated Dumbbell Hammer Curls

Sets: 3
Reps: 12
Rest: 60 seconds

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Barbell Curls superset with V-Bar Tricep Push Down

Barbell Curls superset with V-Bar Tricep Push Down

Sets: 3 
Reps: 12
Rest: 60 seconds

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Follow an Effective Exercise Routine

  Follow an Effective Exercise Routine

• Strength training. Even 20 minutes a day twice a week will help tone the entire body.
• Interval training. "In its most basic form, interval training might involve walking for two minutes, running for two, and alternating this pattern throughout the duration of a workout," says Cedric Bryant, PhD, FACSM, chief science officer for ACE. "It is an extremely time-efficient and productive way to exercise."
• Increased cardio/aerobic exercise. Bryant suggests accumulating 60 minutes or more a day of low- to moderate-intensity physical activity, such as walking, running, or dancing.

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Be Consistent

Be Consistent

Chase Squires is the first to admit that he's no fitness expert. But he is a guy who used to weigh 205 pounds, more than was healthy for his 5'4" frame. "In my vacation pictures in 2002, I looked like the Stay puft Marshmallow Man at the beach," says the 42-year-old Colorado resident. Squires decided enough was enough, cut out fatty food, and started walking on a treadmill. The pounds came off and soon he was running marathons -- not fast, but in the race. He ran his first 50-mile race in October 2003 and completed his first 100-miler a year later. Since then, he's completed several 100-mile, 50-mile, and 50k races.

His secret? "I'm not fast, but I'm consistent," says Squires, who says consistency is his best tip for maintaining a successful fitness regimen.

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