Full body workout, antagonist muscle groups. Superset two exercises at a time. All abs stuff in one circuit.
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Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you p...Sit on the edge of an incline bench set at about a 45-degree angle. Pick up a dumbbell in each hand and place them on your thighs. Then, one at a time, raise them up to your shoulder level while you press your back and shoulders firmly against the bench. Press the weights back up to a point over your upper chest, with your palms facing forward. Lower the weights slowly. Inhale as you lower the weights and exhale as you lift. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 x 50 lbs
Set 2: 10 x 50 lbs
Set 3: 10 x 50 lbs
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Works the front delts. Grasp the cable attachment that is attached to the low pulley with one hand. Face away from the pulley and put your arm straight down. Keeping your body straight and your elbow ...Works the front delts. Grasp the cable attachment that is attached to the low pulley with one hand. Face away from the pulley and put your arm straight down. Keeping your body straight and your elbow nearly locked, raise your arm up in front of your body. Do not swing! Go up to about eye level, then slowly return to the starting position. Finish your reps and then switch arms. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 x 30 lbs
Set 2: 10 x 30 lbs
Set 3: 10 x 30 lbs
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Stand in front of the barbell with your feet about shoulder width apart and your feet pointed straight ahead (or slightly turned out).
At this point your legs should be just a f...Stand in front of the barbell with your feet about shoulder width apart and your feet pointed straight ahead (or slightly turned out).
At this point your legs should be just a few inches away from the bar.
Bend over and grasp the bar, while keeping your eyes facing straight out in front of you (or even a little upwards). While keeping your arms fully extended towards the ground, stand up with the barbell. The bar will be traveling very close to your shins, so be careful not to scrape or hit them.
While lifting the barbell, your hips and shoulder should rise simultaneously. Your spine should remain in a neutral position. At the top of the squat, you should be standing straight up.
Warning: This exercise can be especially dangerous when done with poor form. If you are a novice, then only perform this exercise under proper supervision. (less)
Routine:
Set 1: 12 x 135 lbs
Set 2: 10 x 185 lbs
Set 3: 8 x 205 lbs
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Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly r...Sit on a calf raise machine. Place your upper thighs under the leg pad just above your knees. Disengage any weight lock that may be in place. Lower your heels to the lowest possible position. Slowly raise up on your toes as high as you can go. Hold for a moment and return to the starting position. Do not "swing" the weight up using momentum! Repeat. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 100 lbs
Set 2: 15 x 100 lbs
Set 3: 15 x 100 lbs
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Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until i...Works the lower lats. Sit at a lat pulldown machine or kneel in front of a cable pulley. Hold lat bar with hands about 8 inches apart. Start with arms extended overhead. Pull bar straight down until it is even with your upper chest. Return slowly to starting position. Do not swing or lean back! Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 12 x 100 lbs
Set 2: 12 x 100 lbs
Set 3: 12 x 100 lbs
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Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and ...Reach up and grab the bar with a firm overhand grip. Your hands should be roughly twice your shoulder width apart. This helps work more of your lats, rather than your biceps. Straighten your arms and let your body hang from the bar. You can keep your legs straight or bend your knees and cross your feet. Slowly pull your body up to the bar so that the top of your chest nearly touches the bar and your chin is over the bar. Try to keep your body straight without arching or swinging. As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can lift your legs slightly if you need help on the last few reps. You can also add weight by using a special Dip Belt. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 x 70 lbs
Set 2: 10 x 70 lbs
Set 3: 10 x 70 lbs
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Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in. Curl the weight up and twist your ...Sit at the end of a bench with your feet firmly on the floor. Keep your back straight and head up. Start with the dumbbells at arm's length and your palms facing in. Curl the weight up and twist your wrists once they pass your thighs. Squeeze your biceps at the top, then slowly lower the weight. Do not swing! Can also be done standing. The seated position helps prevent bad form. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 12 x 30 lbs
Set 2: 12 x 30 lbs
Set 3: 12 x 30 lbs
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Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a lit...Lay down on a flat bench with your head at the very end of the bench. Hold a dumbbell around the end with both hands (palms facing up). Your arms should be pointed almost straight up, but tilted a little towards your head. While keeping your upper arms and elbows completely still, lower the dumbbell until it is behind your head. Do not let your elbows flare outward. Slowly lift the dumbbell back to the starting position where your elbows are locked or nearly locked. Repeat. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 12 x 25 lbs
Set 2: 12 x 25 lbs
Set 3: 12 x 25 lbs
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Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach tight begin to peddle your feet as if riding a bicycle. Make sure to keep your lower back flat on the flo...Lying on your back raise your feet off the ground with your knees bent. Keeping your stomach tight begin to peddle your feet as if riding a bicycle. Make sure to keep your lower back flat on the floor. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 30 x 0 lb
Set 2: 30 x 0 lb
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Lay back with one leg straight out and one leg bent and foot flat. Extend your opposite arm out straight with the other supporting your head. Keeping your lower back flat on the floor raise your exten...Lay back with one leg straight out and one leg bent and foot flat. Extend your opposite arm out straight with the other supporting your head. Keeping your lower back flat on the floor raise your extended leg up in the air and crunch up trying to tough your extended arm to your foot or as close as you can. Slowly lower down and repeat. Exercise description and photo by Michael Diebler. (less)
Routine:
Set 1: 20 x 0 lb
Set 2: 20 x 0 lb
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