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The stair climber machine allows you to perform the action of climbing up a flight of stairs, except resistance can be added to the motion to increase the intensity level of the workout. This exercise...The stair climber machine allows you to perform the action of climbing up a flight of stairs, except resistance can be added to the motion to increase the intensity level of the workout. This exercise provides a good cardiovascular workout, along with helping strengthen and tone your hamstrings and glutes. (less)
Routine:
Not available
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This is just like the normal Pushups but you put your lower shins on an exercise ball. This causes you to use more of your stabilizer muscles and gives you a better overall workout. Exercise descript...This is just like the normal Pushups but you put your lower shins on an exercise ball. This causes you to use more of your stabilizer muscles and gives you a better overall workout. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 x 115 lbs
Set 2: 10 x 115 lbs
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Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s...Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip slightly wider than shoulder width, hold the bar over your upper chest with your arms straight. Slowly lower the bar and make slight contact with your upper chest area. Drive the weight straight up over your chest until your elbows are locked, or close to it. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
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Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your ...Lie on a bench, head over the end, with your feet flat on the floor. Lower weights in a semicircular motion towards floor. Go as low as you can without pain. Go back up using the same path. Keep your elbows in! Can also be done with your arms straight, or with two dumbbells (one in each hand). Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
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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)
Routine:
Set 1: 8 reps
Set 2: 8 reps
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Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front o...Hold the stirrup cable attachments that are attached to a high pulley. Stand about one foot in front of the weight stacks with a handle in both hands. Lean slightly forward and put one foot in front of the other (for balance). Your front knee should be slightly bent. Bring your hands around and in front of your body in a hugging motion with your elbows slightly bent. You should be pulling down at a slight angle. Focus on using just your chest muscles. When your hands meet directly in front of your midsection, squeeze the muscles and then slowly return to the starting position. Your elbows should stay in the same slightly bent position the whole time. Do not walk out too far in front of the pulley system or bend over too much! Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
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Preparation: Grab the barbell with slightly wider than shoulder width overhand grip from the rack. Position the bar near your upper chest.
Execution: Press the bar until your arms are extended overhe...Preparation: Grab the barbell with slightly wider than shoulder width overhand grip from the rack. Position the bar near your upper chest.
Execution: Press the bar until your arms are extended overhead. Return to upper chest and repeat. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
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Lie on a bench and grasp a short bar with a narrow overhand grip. With your arms extended, position the bar over your forehead. Lower the bar by bending the elbow. Go down to your forehead. Do not mov...Lie on a bench and grasp a short bar with a narrow overhand grip. With your arms extended, position the bar over your forehead. Lower the bar by bending the elbow. Go down to your forehead. Do not move your elbows! They should stay in the same place at all times. Extend the arm back to the starting position. Repeat. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
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Works the side delts. Sit at the end of a flat bench with your feet firmly on the floor. Hold dumbbells with your palms facing in and your arms straight down at your sides. Raise dumbbells in a semici...Works the side delts. Sit at the end of a flat bench with your feet firmly on the floor. Hold dumbbells with your palms facing in and your arms straight down at your sides. Raise dumbbells in a semicircular motion a little above shoulder height. Slowly lower to the starting position using the same path. Do not swing! Keep your arms straight. Can also be done standing. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
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Works the side delts. Stand with your left side facing a low pulley with a single handle. Hold with your right hand. Stand straight up wth your head up. Your right hand should be in line with your gro...Works the side delts. Stand with your left side facing a low pulley with a single handle. Hold with your right hand. Stand straight up wth your head up. Your right hand should be in line with your groin area of your left side. Raise the pulley in a semicircular motion, arm straight, elbow locked, until your arm is just above parallel to your right shoulder. Lower to the starting position slowly. Finish your reps, then switch arms. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
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