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Chest Exercises
Barbell Bench Press
Lie flat on your back on the bench with your feet on the ground. Grip the bar with your palms upward and your hands wider than shoulder width. Lift the bar off the supports.
Slowly lower the bar towards your chest with your elbows moving out to the side. Touch the bar lightly to your chest and slowly press the bar back to starting position. The entire movement should be a smooth and continuous motion with a 4 count on the downward movement and a 3 count on the upward press.
Dumbell Fly Grip two dumbbells and hold them against your chest. Sit on a bench and then slowly lie down on the bench face up so that the dumbbells are right above your chest. Press the weights so that the weights are above you with a slight bend in your arms. Turn your palms toward each other.
Flex your chest and slowly bring your arms out to the side. Keep a slight bend in the elbows throughout the exercise. Your arms should have a “w” shape. Once you feel your chest fully stretched, slowly bring the weights back to starting position, which is right above you. This movement should be smooth and continuous with a 4 count on the outward to the side motion and a 3 count on the return motion.
Cable Crossover
Approach two overhead cable machines and attach a loop handle to each one at shoulder height. Stand between the two machines with your feet about shoulder width apart and grip each handle with your palms facing downward. Bend your elbows slightly and lean slightly forward.
Slowly pull the handles in front of you in an arc until they meet in front of your hips. Keep your elbows bent slightly. Hold this position for a 1 count and slowly return the handles to starting position. The movement should be smooth and continuous with a 3 count on the pull motion and a 3 count on the return motion.
Back Exercises
Barbell Deadlift
Stand with your feet about shoulder width apart. Bend down and grip the barbell with a shoulder width grip. Your grip should have alternating palms, one palm facing upward and the other facing downward. Bend your knees slightly and keep your upper and lower backs straight. Keep your head up and looking straight ahead.
Puff out your chest to align your back. Slowly straighten your legs and then straighten your back, so at the end of the lift, you are standing straight up. Slowly return to starting position. The lift movement should be smooth and continuous with a 4 count on the lifting motion and a 4 count on the return motion.
Lat Pull Down Grab the bar with palms facing outwards, making sure to keep your grip on the bar open wider than your shoulder width. Your elbows should be bent, with a general bearing towards being outwards. Sit on the seat and adjust the knee pads so that your knees fit tightly, but comfortably, beneath the pads.
Leaning slightly back, pull the bar down to your collar bone, keeping your body still to minimize excessive motion that would prevent the isolation of the muscle group. Now continue pulling down, bringing your elbows to your sides and pausing before returning to starting position.
Barbell Bent Over Row
Stand with your feet about shoulder width apart. Arch your back forward and bend at the waist so your torso and chest are parallel with the ground. Bend your knees slightly and grip the bar with a shoulder width grip and wrists pointing downward.
Slightly straighten your legs to lift the bar off the ground. Your knees should still have a slight bend. Once the bar is off the ground, slowly pull the bar towards your chest. Your elbows should flair out to the side. Slowly lower the bar back to starting position. The entire movement should be smooth and continuous with a 3 count on the upward motion and a 3 count on the downward motion.
Shoulder Exercises
Dumbell Shoulder Press
Sit on a flat bench and grip dumbbells with palms facing outward. Lift dumbbells so that they are right beside your shoulders with the elbows directly below the wrist. Keep your back straight and your head up.
Slowly press dumbbells upward until your arms are fully extended. Do not lock elbows as this can lead to injury. Slowly lower the weights and return to starting position. The pressing movement should be smooth and continuous with a 3 count on the pressing motion and a 3 count on the return motion
Lateral Barbell Shoulder Raise
An exercise that strengthens and develops your shoulders.
Focus on your muscles and maintain a steady and controlled rhythm and breathing. Make sure your back is straight and your head is up during the exercise. At the top of the raise, angle the dumbbells slightly so that the front is lower than the back of the dumbbell. Make sure to keep your body still throughout the exercise.
Front Arm Raise Stand relaxed with your feet about shoulder width apart. Grip a dumbbell in each hand with your palms facing downward and place your arms along the side of your body so that the dumbbells are about the same level as your upper thighs. Slightly bend the elbows.
Slowly raise and lift the weights in an upward arc until they are level with your shoulders. At this position, your arms should be straight out in front of you fully extended and parallel to the ground. Do not lock your elbows as this can lead to injury. Slowly return the dumbbells to starting position. The lifting movement should be smooth and continuous with a 3 count on the raising motion and a 3 count on the return position.
Leg Exercises
Barbell Squat
Stand straight and relaxed with your feet shoulder width apart. Grip the barbells with your palms facing towards your body and let your arms hang by your sides. Keep your head up and look straight forward.
Flex your abs and lower back to keep your torso straight throughout the exercise. Slowly start to squat down until your thighs are slightly past parallel with the floor. Return to starting position. The squat motion should be a smooth and controlled motion with a 3 count on the downward motion and a 3 count on the upward.
Dumbell Front Lunge
Stand relaxed with your back straight and your head up. Keep your feet about shoulder width apart.
Keeping your knee inline with your hip, take a step forward on one leg. You should be on the ball of your back foot and the front knee should be slightly bent. Squat down on your front leg. Your back knee should be lowering towards the ground. As you bring your leg forward make sure you bring your opposite arm forward as well. Once your front thighs are horizontal and parallel to the ground, slowly return to start position.
Leg Press
Rack appropriate weight on the sled, making sure to keep weights even on both sides. Seat yourself on the machine, curling your knees towards your collarbone and planting your feet flat on the foot platform of the sled. Keep your feet shoulder-width apart.
Take hold of the handles found by the seat of the pad, and release the brakes of the machine that hold the sled in place. Slowly begin to lower the sled until your knees are at a 90 degree angle. Briefly hold this contracted position, before pushing back up into the starting position. Repeat
Arm Exercises
Bar Curls
Stand straight and relaxed with knees bent slightly and feet shoulder width apart. Hold the bar with a shoulder width grip and with your palms facing upward. Your arms should be straight and by your side.
Flex your biceps and slowly curl the bar towards your chin. When your bicep is fully flexed, hold the position for a count of one and then slowly return the bar to its starting position. The repetition should be a smooth and continuous motion with a 3 count on the upward movement and a 3 count on the downward. Make sure that your elbows stay motionless against your sides during the whole exercise.
Tricep Push Down Stand relaxed with your back straight and your head up. Place your feet about shoulder width apart with a slight bend in the knees. Face the stack and the push down bar and grip the bar with your palms facing downward. Your hands should be about 5 inches apart. Keep your elbows at an angle of over 90 degrees and next to your body.
Slowly push down on the bar until your elbows are straight and your forearm is pointing straight down. Hold this position for a 1 count and slowly return to starting position. The entire push down movement should be a smooth and continuous motion with a 3 count on the pull down movement and a 3 count on the return movement.
Concentration Curls
Grip a dumbbell in one hand and sit on the end of a bench. Lean forward and place your elbow against your inner thigh, close to the knee, so that your forearm hangs down straight.
Flexing your biceps, slowly curl the weight towards your chest until it is level with your shoulder. Keep your palms outward from your thigh. Slowly return to starting position. The curling movement should be smooth and continuous with a 3 count on the upward motion and a 3 count on the downward.
Ab Exercises
Leg Raise
Get into position on a dip setup, with your forearms resting securely on the arm pads and your back pressed firmly into the main pad. Lift your dangling legs up to your midsection, guiding your knees into your abdomens. At maximum flexion, hold the contraction for 2-3 seconds before slowly releasing back down into starting position with your legs hanging. Repeat
Ab Crunch on Swiss Ball
Choose a ball that is appropriate for your height. Lie across the ball and bend your knees so that your feet at firmly planted on the floor. Spread your knees at a comfortable distance to provide balance and stability. Adjust your position so that the ball is positioned in your lower back. Place your hands gently on the sides of your head.
Slowly raise your head and shoulders from the floor using your upper abdominal muscles to about 15-20 cm above the floor. Hold your contracted position for a count of two seconds. Slowly lower your head and shoulders back to the starting position.
Back Extension Lie face down on the floor, with your hands at the sides of your head and your elbows out to the sides.
Slowly raise your head and shoulders and your upper chest from the floor to about 20-25 cm high. Hold your contracted position for a count of two seconds and then slowly lower your body back to your starting position.
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