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1 Stand tall, a small distance away from the machine, with your feet hip-distance apart and your toes pointing forward. Hold the handles so that your palms are facing each other, and flex your arms fu...1 Stand tall, a small distance away from the machine, with your feet hip-distance apart and your toes pointing forward. Hold the handles so that your palms are facing each other, and flex your arms fully at the elbow.
2 Pull in your abdominal muscles, but not so tightly that your breathing is affected. Inhale and slowly lower your body - start the movement at your hips by pushing them out behind you in a sitting motion, then allow your knees to bend, but make sure that they do not travel forward over your toes. Continue lowering your body until you are in a comfortable position but ensure that your knees do not bend inward or bow outward and your feet, knees and hips are in line.
3 Exhale and slowly push up through your heels, maintaining good posture all the way up through the movement. (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowes...Using a leg extension machine, sit in the seat and hook your feet under the padded bar. Adjust the pad and/or the seat so that your knees hang off the end of the seat and the footpad rest on the lowest part of the shins. Grasp the handles on the machine or the edges of the seat to keep your hips from lifting up as you perform the exercise. Extend your legs until knees are straight, making sure you remain seated flat on the machine. Raise the weight all the way, lock and hold briefly, then slowly lower the weight back to the starting position. Get the full range of motion and feel the muscle being worked during the entire movement. Do not SWING the weight up! Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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Using a standing leg curl machine, keep your body erect at all times and do not bend over. Using one leg, position the pad so it is at your ankle. Grab the handles with your hands to stabilize yoursel...Using a standing leg curl machine, keep your body erect at all times and do not bend over. Using one leg, position the pad so it is at your ankle. Grab the handles with your hands to stabilize yourself. Pull up with your hamstring and go up as far as you can. Do NOT use momentum to swing the weight up. Perform the desired reps and then do the other leg. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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Sit facing machine and grasp pulley handles, cross arms, and pull them to chest. Leaning into machine with knees under the Lat Pulldown pads, lean back about 135 degrees and slowly return to original...Sit facing machine and grasp pulley handles, cross arms, and pull them to chest. Leaning into machine with knees under the Lat Pulldown pads, lean back about 135 degrees and slowly return to original position. (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that...Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that throughout the exercise. Your elbows should make an arc shape to the side of your body on the way down and on the way up. Squeeze your elbows into your body at the lowest part of the movement and the bar should be on or close to the very upper portion of your chest. The only movement should come from your arms. Exercise description by Hugo Saner. (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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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)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up. Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Curl bar up in a semicircul...Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up. Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Curl bar up in a semicircular motion until your forearms touch your biceps. Keep your upper arms close to your sides and your elbows in the SAME place. Slowly return to the starting position. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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Position a bench with a movable back to a 90-degree angle so that you have a back support.
Sit down holding the dumbbells and let the arms hang straight down by the sides.
Keep the abs tight and the...Position a bench with a movable back to a 90-degree angle so that you have a back support.
Sit down holding the dumbbells and let the arms hang straight down by the sides.
Keep the abs tight and the back pressed firmly against the back of the bench.
Inhale, supinate the hands, and curl both dumbbells up toward the chest until the elbows are completely bent.
Slowly lower the right arm down and curl it back up.
Slowly lower the left arm down and curl it back up.
One arm is always holding a dumbbell at the top position while the other is curling. (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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Stand in front of machine with a weight belt, attach pulley and weight. Holding on to machine bars for support, raise up heels as high as possible, pause and return. Do this for remainder of set.
...Stand in front of machine with a weight belt, attach pulley and weight. Holding on to machine bars for support, raise up heels as high as possible, pause and return. Do this for remainder of set.
*You can add a small platform to rest the balls of your feet on to get a greater range of motion. (less)
Routine:
Set 1: 16 reps
Set 2: 16 reps
Set 3: 16 reps
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