 |
 |
|
|
EXERCISE |
MUSCLE
GROUP |
TYPE |
FOCUS |
EXECUTION |
EQUIPMENT |
Back
Extension |
Back | Body
Weight Open Chain Isolated Push |
Focuses on the errector spinae (lower back), hamstring (upper rear leg) and gluteus maximus. | * Lie on the bench in the prone position. With the head and back lowered and perpendicular to the floor, place your hands behind the head and elbows out. Extend back and lift back to slightly above horizontal position, and return to start position. | Roman Chair / Hyperextension Bench |
| Back Squat | Legs | Free
Weights Closed Chain Compound Push |
Works the leg muscles. | * Similar to a normal squat, but bar may be placed across traps in varying positions. | Barbell |
| Barbell
Curl |
Biceps | Free
Weights Open Chain Isolated Pull |
Builds bicep mass and overall arm strength. | Curl while using a barbell. | Barbell |
| Barbell
Row |
Back | Free
Weights Open Chain Compound Pull |
The Barbell Row is one of the best mass builders for the back. | While holding a barbell infront of your thigh, lift it up keeping it infront of your chest and bending your elbows, then lower. | Barbell |
| Behind The Neck Pull down | Back | Machine Open Chain Compound Pull |
Works the back muscles. | ** Grab the bar over your head and Pull it down behind your head and slowly raise it again. | Machine |
| Bench Press | Chest | Free
Weights Open Chain Compound Push |
Builds pectoral mass along with the deltoids, and the triceps. | With your back flat on the bench without arching your back. Lift the weights straight up, then after a pause bring it back down again. | Barbell |
| Bent Knee Situp | Waist | Body
Weight Open Chain Isolated Pull |
Focuses on the Abs muscles. | With your knee's bent and laying on the ground, raise your upper body to your knee's and back down again. | Bench/Floor |
| Bent
Over Flyes |
Shoulders | Free
Weights Open Chain Isolated Push |
Stimulates growth in your rear delts. | While sitting, bend over and hold the dumbells straight down. Then raise them up to your sides with out bending your elbows, then lower. | Dumbell |
| Bent
Over Lateral Raise |
Shoulders | Machine Open Chain Isolated Push |
Works the rear delts and back muscles. | Similar to the Lateral Raise, you do this procedure by bending over. | Machine |
| Cable Crossovers | Chest | Machine Open Chain Isolated Pull |
Gives chest definition and separation. | Standing in between two pulleys (one for each hand), start slightly above shoulder level with hands and arms at their most lateral point. Use a neutral grip and slowly contract chest, keep arms slightly bent and bring hands together to midline. | Cable |
| Cable
Crunch |
Waist | Machine Open Chain Isolated Pull |
Works out the ab muscles. | Similar to the normal crunch, you use the cable rowing Machine to assist you in this exercise. | Cable |
| Cable Curl | Biceps | Machine Open Chain Isolated Pull |
Used to chisel the biceps. | Similar to a normal curl, you do this exercise with a cable Machine . | Cable |
| Cable
Flye |
Chest | Machine Open Chain Isolated Pull |
Focuses on the chest muscles. | Same procedure as Flat Flye, but with a cable Machine . | Cable |
| Cable Raise | Shoulders | Machine Open Chain Isolated Push |
Gives your front and medial delts separation and detail. | While standing sideways to the cable Machine , Pull it to your side with a straight arm. | Cable |
| Cable Row | Back | Machine Open Chain Compound Pull |
Adds width and thickness to the lats and upper back. | Sit in front of the cable Machine with your legs against it. Grip the handle and Pull it away from the Machine in a rowing action. | Cable |
| Calf
Raise |
Legs | Free
Weights Open Chain Isolated Push |
Focuses on the gastrocnemius soleus (calf muscles). | Place
your feet straight ahead. Place the barbell across your shoulders with your
palms down and elbows flexed.
Flex both feet. Slowly return to first position. |
Barbell |
| Cardio |
Total Body | Body Weight | Can include jogging, treadmill, bike, rowing Machine etc. | Maintain your target heart rate for a duration of 30-40min to optimize fat burning | Varies |
| Close Grip Bench | Triceps | Free
Weights Open Chain Compound Push |
Places the emphasis on the triceps instead of the pecs. | * Similar to a bench press, you do this exercise with your hands close together on the bar. | Barbell |
| Close
Grip Chins |
Back | Body
Weight Closed Chain Compound Pull |
Develops the back and bicep muscles. | With your hands close to each other on a horizontal bar a few feet above your head, Pull yourself up till your chin is over the bar and slowly lower yourself down again. | Chin Bar |
| Close Grip Pull Downs | Back | Machine Open Chain Compound Pull |
Works the back and bicep muscles. | Similar to the Lat. Pull down, you keep your hands close to each other. | Machine |
| Concentration Curl | Biceps | Free
Weights Open Chain Isolated Pull |
Will give your biceps a peak. | While sitting and your one arm laying across both legs, hold a dumbell in the other hand and bend over so its perpendicular to the ground and resting against your other arm, then curl it up and back down again. | Dumbell |
| Crunch |
Waist | Body
Weight Open Chain Isolated Pull |
Focuses on the ab muscles. | Laying on your back with your knee's bent, place your hands below your ears and lift your upper back and head off of the ground, squeezing your abs muscles, then lower. | Bench |
| Deadlift |
Back | Free
Weights Closed Chain Compound Push |
One of the best exercises for gaining mass, power and strength. | * While bent over with a barbell in your hands hanging down by your feet, stand up straight and then bend over again. | Barbell |
| Decline Bench Press | Chest | Free
Weights Open Chain Compound Push |
Places more emphasis on your lower chest. | Similar to a normal bench press, you do this exercise while laying on an declined bench. | Dumbell |
Decline
French Curls |
Triceps | Free
Weights Open Chain Isolated Push |
Places more emphasis on long head of triceps. | Lay supine on back with ez-curl bar (pronated grip) raised above you with arms fully extended. Lower the bar by bending the elbow. As the bar nears the head move the elbows slightly back just enough to allow the bar to clear around the curvature of the head. Extend the arm. As the bar clears the head reposition the elbows to its former position until the arm is fully extended. | Dumbell |
| Decline
Dumbell Flyes |
Chest | Free
Weights Open Chain Isolated Pull |
Isolates Lower Chest | Same as dumbell flyes but on a decline bench. Keep arms slightly bent and at a 90 degree angle to the floor at the top of the movement. | Dumbell |
Decline
Dumbell Press |
Chest | Free
Weights Open Chain Compound Push |
Works the chest muscles. | Similar to the dumbell press, you do this procedure by laying on a bench with your upper body towards the bottom of the slope. | Dumbell |
| Decline
Push Up |
Chest | Body
Weight Closed Chain Compound Push |
Works the chest muscles. | Similar to a normal Push up, you put your feet on a raised surface, putting extra weight on your upper body. | Bench/Floor |
| Diamond Push Ups | Chest | Body
Weight Closed Chain Compound Push |
Works on the chest muscles. | Similar to a normal Push up, you keep your hands close to each other. | Bench/Floor |
| Dips |
Triceps | Body
Weight Closed Chain Compound Push |
Build mass in the lower pecs, serratus and triceps and are a good general strength builder. | While gripping parallel bars and your knee's bent under you, raise and lower yourself using your arms keeping elbows as close as possible to your torso. | Dipping Station |
| Dumbell Bench Press | Chest | Free
Weights Open Chain Compound Push |
Develops your chest and strengthens your tendons and ligaments. | Similar to a normal bench press, you do this exercise with a pair of dumbells. | Dumbell |
| Dumbell
Curl |
Biceps | Free
Weights Open Chain Isolated Pull |
An excellent bicep builder. | Similar to a barbell curl, you do this exercise with dumbells while standing or sitting. | Dumbell |
| Dumbell
Flyes |
Chest | Free
Weights Open Chain Isolated Pull |
A great exercise to isolate your chest muscles. | With your back against a horizontal bench, hold dumbells straight up in front of your chest and then lower them to your sides with your arms only slightly bent, then raise them again back to the starting position. | Dumbell |
| Dumbell
Press |
Shoulders | Free
Weights Open Chain Compound Push |
Works your front delts. | Similar to a bench press, you do this exercise with dumbells. | Dumbell |
| Dumbell
Row |
Back | Free
Weights Open Chain Compound Pull |
Will allow you to isolate your lats. | While bending over and one knee and hand on a bench, hold a dumbell straight down and lift it up towards your body and then lower. | Dumbell |
| Dumbell Shrugs | Shoulders | Free
Weights Open Chain Isolated Pull |
Works on the shoulder muscles. | Similar to normal shrugs, you use a dumbell for this exercise instead of a barbell. | Dumbell |
| Dumbell Side Bend | Waist | Body
Weight Open Chain Isolated Pull |
Works your obliques and is a good waist shaper. | Stand straight up with dumbells at your side, then bend over to the side and then stand up straight again, repeat for other side. | Dumbell |
| Dumbell Triceps Ext | Triceps | Free
Weights Open Chain Isolated Push |
Places emphasis on the inner and middle heads of the triceps. | Hold a dumbell behind your shoulder and raise your arm up and then back down again. | Dumbell |
| Dumbell Wrist Curls | Forearms | Free
Weights Open Chain Isolated Pull |
Develops the front forearms. | Hold the dumbell in your hand with the palm side up. Slowly raise and lower using just your wrist. | Dumbell |
| Dumbell Wrist Ext | Forearms | Free
Weights Open Chain Isolated Pull |
Develops the back forearms. | Hold the dumbell in your hand with the palm side down. Slowly raise and lower using just your wrist. | Dumbell |
| External Rotation | Shoulders | Machine Open Chain Isolated Push |
Develops the external rotators | Stand straight up with your arm bent 90 degrees, elbow by your waste, hold Pull ey neutral (like your shaking a hand), starting position at stomach, keep elbow in (use as a pivot) and externally rotate arm (humerus) by slowly moving hand (while gripping Pull ey) away from stomach to most lateral point. | Machine |
| Flat
Flye |
Chest | Free
Weights Open Chain Isolated Pull |
Focuses on the inner pectorals. | Laying on a flat bench pick up the dumbbells on each side of the bench and move weights to the shoulders. Extend arms straight up with elbows slightly bent. Then lower weights to each side maintaining the same elbow angle. | Dumbell |
| Front
Raise |
Shoulders | Machine Open Chain Isolated Push |
Isolates the front delts. | Hold dumbell's in front of your thighs with your palms in a neutral position, raise your arms in front of your body with out bending your elbows, then lower the weights. | Dumbell |
| Front Squat | Legs | Free
Weights Closed Chain Compound Push |
Similar to the Squat but it places emphasis on the quadriceps. | With a barbell across your shoulders in front of your neck, slowly lower your weight down while squatting and raise yourself up again. | Barbell |
| Glute Machine | Legs | Machine Open Chain Isolated Push |
Builds and shapes the Gluteals and hamstrings. | Place limb in biomechanically correct position on machine as instructed, extend thigh as far back as possible. | Machine |
| Hack
Squat |
Legs | Machine Closed Chain Compound Push |
Isolates the front thigh and quads. | With a barbell across your shoulders, you squat downward and then lift yourself up. | Machine |
| Half
Squat |
Legs | Free
Weights Closed Chain Compound Push |
Used by beginners or people with back problems and works the legs. | Similar to the Hack Squat, but you only squat half way down. | Barbell |
| Hammer
Curl |
Biceps | Machine Open Chain Isolated Pull |
Works the pectoral muscles. | Similar to a normal curl, you hold the dumbell like you would a hammer, with the bar verticle. | Dumbell |
| Hyperextension | Back | Body
Weight Open Chain Isolated Pull |
Lower back strengthener. | * Laying on an inclined bench that goes up to your waist, you lower your upper body down and back up again. | Roman Chair |
| Incline Bench Press | Chest | Free
Weights Open Chain Compound Push |
Places emphasis on your upper chest. | Similar to a bench press, you lay down on an inverted bench, Push ing weights up 90 degree's from the ground. | Barbell |
| Incline
Dumbell Flyes |
Chest | Free
Weights Open Chain Isolated Pull |
Works Upper Pecs for Definition | Same as dumbell flyes but on an incline bench. Keep arms slightly bent and at a 90 degree angle to the floor at the top of the movement. | Dumbell |
| Incline Dumbell Press | Chest | Free
Weights Open Chain Compound Push |
Focuses on your pectoral muscles. | Same procedure as Dumbell Bench, but with an incline in the bench. | Dumbell |
| Inclined Flye | Chest | Free
Weights Open Chain Isolated Pull |
Focuses on the upper and inner pectoral muscles. | Same procedure as Flat Flye but on an inclined bench. | Dumbell |
| Knee Raise | Legs | Body
Weight Open Chain Isolated Pull |
Tightens the lower abs. | While standing at the Machine , lift your leg up with your knee bent and lower down again. | Bench/Floor |
| Lat Pull down | Back | Machine Open Chain Compound Pull |
Develops the upper portion of the lats. | Grabbing the bars from overhead, Pull them down and slowly raise it. | Machine |
| Lateral Raise | Shoulders | Free
Weights Open Chain Isolated Push |
Isolates you medial delts. | Holding dumbells in front of your thighs with the top of each dumbell pointed away from you, lift your arms up by your sides with out bending your arms, then lower your arms | Dumbell |
| Leg Curl | Legs | Machine Open Chain Isolated Pull |
Builds and shapes the hamstrings. | Laying on a bench on your chest and with your legs under a bar with weigh attached, curl your legs at the knee's, then lower the weight. | Machine |
| Leg
Extension |
Legs | Machine Open Chain Isolated Push |
Isolates and shapes the front thighs. | Fully extend legs outward while squeezing your quadriceps and hold for a moment. Slowly lower your legs back to the start position. | Machine |
| Leg
Press |
Legs | Machine Open Chain Compound Push |
A great thigh builder. | Laying on a bench, use your feet to Push the weight away from your body, then slowly bring it back to you. | Machine |
| Lower
Crunch |
Waist | Body
Weight Open Chain Isolated Pull |
Develops your lower abs. | Similar to a normal crunch, focus on the lower abs while performing the crunch. | Bench/Floor |
| Lunge |
Legs | Free
Weights Closed Chain Compound Push |
Isolates the front thigh. | Move your feet apart with one in front of the other while holding a barbell over your shoulders. Bend your back leg's knee and lower yourself, then Push yourself back up. | Barbell |
| Lying
Side Flye |
Shoulders | Free
Weights Open Chain Isolated Push |
Focuses on the shoulder muscles. | Same procedure as Flat Flye but laying on your side. | Dumbell |
| Machine Bench Press | Chest | Machine Open Chain Compound Push |
Simulates the Barbell Bench Press. | Similar to a normal bench press, you do this exercise with a Machine instead of a barbell or dumbell. | Machine |
| Machine Crunch | Waist | Machine Open Chain Isolated Pull |
Simulates Lower/Upper Crunch. | Similar to a normal crunch, you do this exercise with a Machine instead of weights on your chest. | Machine |
| Machine Curl | Biceps | Machine Open Chain Isolated Pull |
Simulates a free weight barbell curl. | Similar to a normal curl, you do this exercise with a Machine instead of a dumbell. | Machine |
| Machine Lunges | Legs | Machine Closed Chain Compound Push |
Works the leg muscles. | Similar to free weight lunges, you use a Machine for this one. | Machine |
| Machine Press | Shoulders | Machine Open Chain Compound Push |
Works all three heads of the deltoid. | Similar to the Machine bench press. | Machine |
| Neck Lateral Resistance | Neck | Body
Weight Open Chain Isolated Push |
Works all neck lateral neck muscles | Hold one hand against the side of your head. Use your hand to resist the movement as you try to touch your shoulder with your ear. Hold this posture for a count of 5. | Manual |
| Neck Forward Resistance | Neck | Body
Weight Open Chain Isolated Pull |
Works all anterior neck muscles | Hold both hands against your forehead. Try to move head forward, but resist the movement with your hands. Hold this posture for a count of 5. | Manual |
| Neck
Backward Resistance |
Neck | Body
Weight Open Chain Isolated Pull |
Works all posterior neck muscles. | Place
both hands behind your head. Try to move head backwards, but resist the movement with your hands. Don't tip chin. Hold this posture for a count of 5. |
Manual |
| Neck
Rotational Resistance |
Neck | Machine Open Chain Compound Push |
Works all neck muscles | Hold one hand against the side of your head. Use your hand to resist the movement as you try to rotate your head to one side until your chin is lined on top of your shoulder. Hold this posture for a count of 5. | Manual |
| Oblique
Twist |
Waist | Body
Weight Open Chain Isolated Pull |
Focuses on the oblique muscle. | While doing a crunch, twist your body to one side focusing on the oblique muscle, then repeat for the other side. | Bench |
| One
Arm Cable Rows |
Back | Machine Open Chain Compound Pull |
Works the back muscles. | Similar to the cable row, you use one arm to do this procedure. | Machine |
| One
Arm Cable Side Laterals |
Shoulders | Free
Weights Open Chain Isolated Push |
Works the shoulder muscles. | Similar to a Lateral Raise, you use a cable Machine to do this exercise. | Machine |
| One-Arm Dumbell Kickbacks | Triceps | Free
Weights Open Chain Isolated Push |
Works all three heads of the tricep at different stages of this movement | Keep arm and elbow close to waist. Hold dumbell in a neutral position and extend forearm back as far as possible (using elbow as pivot point). Do not move arm (humerus) | Barbell |
| One-Arm
Row |
Back | Free
Weights Open Chain Compound Pull |
Excellent exercise for Lats and rhomboids. | Hold dumbell with a neutral grip and start with the arm bent 90 degrees with elbow beside waist. Lower weight slightly forward until elbow is extended and pull weight back to waist while keeping the arm as close as possible to the body (through all stages of movement). | Dumbell |
| Overhead
Press |
Shoulders | Free
Weights Open Chain Compound Push |
Works all three heads of the deltoid. | While holding a barbell on your shoulders in front of your neck, press it upward and then slowly lower down again. | Barbell |
| Pec
Deck |
Chest | Machine Open Chain Isolated Pull |
Isolates your inner pectorals. | While sitting at the Machine and your arms spread to your sides, Pull the Machine 's handles towards your body in front of you and then back to the starting position. | Machine |
| Plie
Squat |
Legs | Body
Weight Closed Chain Compound Push |
Developes the inner thighs, quadriceps, and the glutes. | With
feet wider than your shoulder width and toes out at a comfortable angle,
bend your knees and lower your body. Keeping your knees in line with your
toes Push back up. Dont lock your
knees and keep your abs and back straight and tight. |
None |
| Preacher
Curl |
Biceps | Free
Weights Open Chain Isolated Pull |
Places emphasis on the lower section of your biceps. | While sitting and your arms laying top down, grip the handle and curl it towards your body. | Preacher Bench |
| Pull Ups |
Back | Body
Weight Closed Chain Compound Pull |
Works the back muscles. | With your hands close to each other on a horizontal bar a few feet above your head, Pull yourself up till your chin is over the bar and slowly lower yourself down again. | Chin Bar |
| Pulley Push down |
Triceps | Machine Open Chain Isolated Push |
Work the entire length on the triceps with extra emphasis on the outer head. | While standing at the cable Machine , grip the handle and Push it down, and slowly raise it back up to the starting position. | Machine |
| Pull over |
Back | Free
Weights Open Chain Isolated Pull |
Works your lats, triceps and pecs. | ** Lie upper half of back, face-up across bench using legs bent 90 degrees to support lower back. Hold dumbell above head (with both hands) with elbows extended and lower in an arc motion (with arms slightly bent) until dumbell is slightly behind head. | Dumbell |
| Push Ups |
Chest | Body
Weight Closed Chain Compound Push |
Basic Push Up Exercise for the chest. | Forefoot or toes on floor. Legs, hips, and back straight. Elbows extended, lower torso and chest 3-4 inches from floor. Be sure arm angle is 90 degrees at bottom of movement. | Bench/Floor |
| Reverse
Crunch |
Waist | Body
Weight Open Chain Isolated Pull |
Tones the lower abs. | Laying on the ground, lift your legs towards you and then lower them back down again. | None |
| Reverse
Curl |
Forearms | Free
Weights Open Chain Isolated Pull |
Develops the forearm. | Similar to a normal curl, grip the barbell or dumbell with your hands facing the opposite direction, towards you. | Barbell |
| Reverse
Flyes |
Back | Free
Weights Open Chain Isolated Push |
Focuses on the back muscles. | Hold the weights with your palms facing each other in front of your body. Slowly lift your arms out to the side, Push ing your shoulder blades together, with your elbows bent and facing the ceiling. Then lower the weights. | Dumbell |
| Reverse
Grip Pull down |
Back | Machine Open Chain Isolated Pull |
Works the back muscles. | Similar to the Lat. Pull down, you hold the handles with your palm's facing you. | Machine |
| Reverse
Pec Deck Flyes |
Shoulders | Free
Weights Open Chain Isolated Push |
Works the shoulder muscles. | Similar to Peck Deck Flyes, but you Push from your chest to your sides. | Machine |
| Rows |
Back | Free
Weights Open Chain Compound Pull |
Works the back muscles. | Standing with one leg in front of the other and bending over at a 45-90 degree angle, keep your back flat and contract both arms with weights in them and lower down again. Then switch legs with each set. | Barbell |
| Seated Calf Raise | Legs | Machine Open Chain Isolated Push |
Develops the soleus. For inner and outer development point your toes out or in. | While sitting, raise and lower your legs using the tip of your feet. | Machine |
| Seated
Dumbell Press |
Shoulders | Free
Weights Open Chain Compound Push |
Works your front delts. | While sitting on a bench, keep each arm bent at side at a 90 degree angle (holding dumbell in each hand pronated). Push your arms straight up until fully extending. Never allow your arm angle to be below 90 degrees at any stage of movement. | Dumbell |
| Seated
Military Press |
Shoulders | Machine Open Chain Compound Push |
Works the shoulder muscles. | ** While sitting at a horizontal bench press Machine , Push your arms straight out and slowly return them towards yourself. | Machine |
| Seated
Side Lateral Raise |
Shoulders | Machine Open Chain Isolated Push |
Works the shoulder muscles. | Similar to the Lateral Raise, you do this exercise while sitting down. | Machine |
| Seated/Standing
Calf Raise |
Legs | Free
Weights Closed Chain Isolated Push |
Works the leg muscles. | Similar to the normal calf raise, you do this exercise starting while sitting and then stand up. | Machine |
| Shoulder
Rotation |
Shoulders | Free
Weights Open Chain Isolated Push |
Works the shoulder muscles. | With a dumbell and your arm straight down, rotate your shoulder in a circular motion. | Dumbell |
| Shrugs |
Back | Free
Weights Open Chain Isolated Pull |
The best way to develop your trapezius. | While standing with a barbell in your hands resting in front of your lap, raise and lower your shoulders. | Dumbell |
| Side
Crunch |
Waist | Body
Weight Open Chain Isolated Pull |
Isolates your obliques. | While doing a crunch, twist your upper body to the side focusing on your oblique muscles, repeat for other side. | Bench/Floor |
| Side
Knee Raise |
Legs | Body
Weight Open Chain Isolated Push |
Works out the ab muscles. | Similar to the Knee Raise, but you raise your knee to the side. | Bench/Floor |
| Skull
Crusher |
Triceps | Free
Weights Open Chain Isolated Push |
Works the long-head of the triceps. | Lay supine on back with ez-curl bar (pronated grip) raised above you with arms fully extended. Lower the bar by bending the elbow. As the bar nears the head move the elbows slightly back just enough to allow the bar to clear around the curvature of the head. Extend the arm. As the bar clears the head reposition the elbows to its former position until the arm is fully extended. | Barbell |
| Squats |
Legs | Free
Weights Closed Chain Compound Push |
Develop the thighs, glutes, adductors and hamstrings. | * While standing with a barbell across your shoulders, lower yourself down in a squatting motion and raise yourself up again. | Barbell |
| Standing
Alternate Dumbell Curls |
Biceps | Free
Weights Open Chain Isolated Pull |
Works the both heads of bicep | Hold dumbell in each hand with a supinated grip and elbows full extended in front of you. Keep elbows by your waist and curl weight (one arm at a time) while using elbow as pivot point. Do not move arm (humerus) | Dumbell |
| Standing Calf Raise | Legs | Builds the calf. | While standing on a ledge with just your toes on it, raise and lower yourself using the tip of your feet. | Barbell | |
| Standing
Leg Curls |
Legs | Machine Open Chain Isolated Pull |
Works on the leg muscles. | Similar to leg curls, you use a Machine to do one leg at a time while you stand. | Machine |
| Step-Ups
With Barbell |
Legs | Free
Weights Closed Chain Compound Push |
Upper Thighs | Place foot of first leg on bench. Stand on bench by extending the hip and knee of the first leg and place the foot of second leg on bench. Step down with second leg by flexing the hip and knee of first leg. Return to original standing position by placing foot of first leg to floor. | Barbell/Step |
| Stiff Leg Dead Lift | Legs | Free
Weights Closed Chain Compound Pull |
Hamstrings | ** With knees bent, Lower bar to the top of the feet by bending hips. Keep waist straight, flexing only slightly at the bottom. Lift the bar by extending at hips until standing upright. Pull shoulders back at top of lift if rounded. Extend knees at top if desired. | Barbell |
| Swiss Ball Crunches | Waist | Body
Weight Open Chain Isolated Pull |
Excellent for abs | Variation of crunch using swiss ball as either support or between feet for a v-sit up. | Swiss Ball/Floor |
| T-bar
Rows |
Back | Free
Weights Open Chain Compound Pull |
Works the back muscles. | Standing with one leg in front of the other and bending over at a 45-90 degree angle, keep your back flat and contract both arms with t-bar weights in them and lower down again. Switch legs with each set. | Dumbell |
| Toe
Press |
Legs | Machine Open Chain Isolated Push |
Works the entire length of the calf and is performed of the leg press Machine . | Similar to a leg press, you do this exercise using your toes. | Machine |
| Tricep Press Down | Triceps | Machine Open Chain Isolated Push |
Develops the triceps. | With knee's slightly bent and standing, hold the barbell with palms down and bring your upper arms to your sides. With your forearms and biceps touching, press the bar down in semicircular motion to your arms length and return to the starting position. | Machine |
| Tricep
Push down |
Triceps | Machine Open Chain Isolated Push |
Focuses on the triceps. | Fully extend your arms, Push ing the bar down. Squeeze and pause then return the bar to chest level, again pausing briefly. | Machine |
| Triceps
Extension |
Triceps | Machine Open Chain Isolated Push |
Triggers strength gains throughout the tricep. | Hold a dumbell behind your shoulder and raise your arm up and then back down again. | Machine |
| Twisting
Crunches |
Waist | Body
Weight Open Chain Isolated Pull |
Works out the ab mu scles. | Similar to the normal crunch, you do this exercise by twisting your upper body to one side one time, then the other side the next. | Bench/Floor |
| Twisting
Sit-Up |
Waist | Body
Weight Open Chain Isolated Pull |
Tones your obliques. | Similar to the normal sit up, you do this exercise by twisting your upper body to one side. | Bench/Floor |
| Upper
Crunch |
Waist | Body
Weight Open Chain Isolated Pull |
Isolates the upper abs. | Similar to a normal crunch, focus on the upper part of your abs. | Bench/Floor |
| Upright
Row |
Shoulders | Develops the point where your shoulders meet your traps. | ** While holding a barbell infront of your thigh, lift it up keeping it infront of your chest and bending your elbows, then lower. | Dumbell | |
| Vertical
Situp |
Waist | Body
Weight Open Chain Isolated Pull |
Focuses on the ab muscles. | Laying on a vertical bench with your feet attached at the top, lift your upper body till you reach the top and then lower yourself. | Bench |
| Wide
Grip Chins |
Back | Body
Weight Closed Chain Compound Pull |
Builds wide lats. | Similar to a chin up, you spread your arms wide on the bar and Pull yourself up and slowly lower yourself. | Chin Bar |
| Wide
Grip Pull Downs |
Back | Machine Open Chain Isolated Pull |
Works the back muscles. | Similar to the Lat. Pull down, you keep your hands spread apart as far as you can. | Machine |
| Wide
Push Ups |
Chest | Body
Weight Closed Chain Compound Push |
Works the chest m uscles. | Similar to the Push up, you do this exercise by spreading your arms out as far as you can on the ground. | Bench/Floor |
| Wrist
Curl |
Forearms | Free
Weights Open Chain Isolated Pull |
Develops the forearms. | Hold the barbell in your hand with the palm side up. Slowly raise and lower using just your wrist. | Barbell |
