|
|
Bench Press - Dumbbell, Flat
2 sets: 15 reps, 15 reps
Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa...Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your palm should face forwards. Bend your elbows at a 90 degree angle so that your upper arms are parallel to the ground. Press the weights up over your chest in a triangular motion until they meet above the centerline of your body. As you lift, concentrate on keeping the weights balanced and under control. Then, follow the same path downward until your arms are slightly below parallel to the floor. Exercise description by Bodybuilding.com (less)
|
|
|---|
|
Seated Cable Rows
2 sets: 15 reps, 15 reps
Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should move. From straight out in front of you bring your elbows back and keep them tight into your body. Once they are as far back as they will go slowly let the weight go forwards. Aim for a duration of 1.5 to 2 seconds in both directions. Swinging or arching your back to aid the movement is an indication that the weight is too heavy. We do not move the back whilst doing this exercise because it can damage the small muscles in the lower back. Exercise description by Hugo Saner. (less)
|
|
|---|
|
|
Shoulder Press - Dumbbell, Seated
2 sets: 15 reps, 15 reps
Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead...Raise a barbell to your shoulders. Sit at the end of a bench, with your feet at about shoulder width, flat on the floor. Keep your chest high and your back straight. Press bar to arm's length overhead. Use a slow, steady motion, without swinging. Lower slowly to starting position. Can also be done standing or with dumbbells. Exercise description by Bodybuilding.com (less)
|
|
|---|
|
|
Bench Dips
2 sets: 15 reps, 15 reps
Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weigh...Place two flat benches parallel to each other, about three to four feet apart. Sit on one bench facing the other, with your hands grasping the side of the bench. Using your hands to support your weight, lift your feet to the top of the other bench so that the rest of your body is suspended between the two benches. Cross one foot over the other. Slowly lower your body toward the floor by bending your elbows until your upper arms and forearms form a right angle. Do not go below a 90-degree angle, as this can stress your shoulders. Slowly raise back up to the start position by straightening your arms. You can also place a weight plate on your upper legs for added resistance! Exercise description by Bodybuilding.com (less)
|
|
|---|
|
Tricep Extension - Overhead, Cable
2 sets: 15 reps, 15 reps
Attach a rope to the bottom pulley. Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling. Slowly lower the rope behind your head, pause when y...Attach a rope to the bottom pulley. Grasping the rope in both hands, start with your hands directly above your head, knuckles aimed at the ceiling. Slowly lower the rope behind your head, pause when your triceps are fully stretched, and return to the starting position and repeat. Keep your upper arms and elbows firmly in place next to the sides of your head, with the only movement occurring at your elbow joint. Your elbows should be pointing straight up. You can also do this seated with a back support bench, or you can use a dumbbell instead of the rope. Exercise image and description by Bodybuilding.com (less)
|
|
|---|
|
|
Dumbbell Curl - Standing
2 sets: 15 reps, 15 reps
Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. ...Stand straight up, with your head up and your legs straight. Start with the dumbbells at arm's length with your palms facing in. Curl dumbbells up at the same time, twising your wrists on the way up. Your palms should be facing up when you are at the end of the movement. Do NOT swing and do NOT move your elbows. They should stay in the same place during the whole movement. Keep your arms close to your side. This one is easy to cheat on... so don't do it! You can also do this with a barbell, or by alternating one hand at a time. Exercise description by Bodybuilding.com (less)
|
|
|---|
|
|
Crunch - Exercise Ball
2 sets: 15 reps, 15 reps
Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Pl...Sit on top of an exercise ball with your feet placed firmly on the floor. Roll the bottom half of your glutes off the ball by sliding forward. Your lower back should be centered on top of the ball. Place your hands on the sides of your head, but don't use your hands to pull. Crunch your upper body forward and roll your shoulders towards your hips. Squeeze at the top! Then lower back to the starting position and repeat. You can hold a weight to increase the difficulty. Exercise description by Bodybuilding.com (less)
|
|
|---|
What People are Saying
No comments on this program.