Instructions for exercises
Here, you will be able to see the various exercises for the different muscle groups with instructions and videos (coming soon).
Certainly, you can pick and choose some of the exercises here to include into your workout.
This is an extremely integral as a step to planning your routine!
Certainly, you can pick and choose some of the exercises here to include into your workout.
This is an extremely integral as a step to planning your routine!
Chest
Bench Press (Compound)
Cable Crossovers
Dumbbell Flyes
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Back
Lat Pulldown
One Hand Dumbbell Rows
Deadlifts (Compound)
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Legs
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Barbell Squats (Compound)
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Leg Presses (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.
- 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
Caution:
Always check to make sure that when you re-rack the weight the platform is securely locked.
- Dumbbell Lunges
- Stand with your torso upright holding two dumbbells in your hands by your sides. This will be your starting position.
- Step forward with your right leg around 2 feet or so from the foot being left stationary behind and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down.
Note: As in the other exercises, do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint. Make sure that you keep your front shin perpendicular to the ground. - Using mainly the heel of your foot, push up and go back to the starting position as you exhale.
- Repeat the movement for the recommended amount of repetitions and then perform with the left leg.
Caution:
This is a movement that requires a great deal of balance so if you suffer from balance problems you may wish to either avoid it or just use your own bodyweight while holding on to a fixed object. Definitely never perform with a barbell on your back if you suffer from balance issues.
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Calf Raises (Machine)
Leg Curls (Machine)
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Shoulder
Lateral Side Raises
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Abdominals
Leg Raises
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