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Description
Squat form can not be stressed enough - these can be the most beneficial or the most detrimental exercise you do. Knees behind toes, arch in the lower back, all pressure through the heels and NEVER pushing through your toes, eyes on a fixed position high on the wall, and as low as possible! Greater than 90 degrees at the knee is a must if you want full benefit from squats.
Exercise Routine
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Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes...Rest a barbell on the upper portion of your back, not your neck. Firmly grip the bar with your hands almost twice your shoulder width apart. Position your feet about shoulder width apart and your toes should be pointing just a little outward with your knees in the same direction. Keep your back as straight as possible and your chin up, bend your knees and slowly lower your hips straight down until your THIGHS ARE PARALLEL TO THE FLOOR. Once you reach the bottom position, press the weight up back to the starting position. Don't lean over or curve your back forward! You can use a Belt to help reduce the chance of lower back injury. You can put your heels on a 1 inch block to further work the quads. You can also use a wider stance to work the inner quads even more. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 20 x 135 lbs
Set 2: 12 x 185 lbs
Set 3: 10 x 225 lbs
Set 4: 8 x 275 lbs
Set 5: 6 x 275 lbs
Set 6: 12 x 185 lbs
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Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your kn...Sitting on a leg press machine, position your feet together against the crosspiece about should-width apart and toes pointed slightly outward. Grasp the handle grips or sides of the seat. Bend your knees and lower the weight as far as possible without changing the position of your hips. Do not lower the weight so far that your hips start to curl up off the seat! Then slowly push the weight back up using your heels, not your toes. Do not lock your knees at the top, but rather take the weight to just before lock. Then being to lower the weight again SLOWLY. You can change your foot positions to vary the angle on the muscle. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 360 lbs
Set 2: 10 x 540 lbs
Set 3: 10 x 630 lbs
Set 4: 12 x 360 lbs
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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: 15 x 130 lbs
Set 2: 12 x 190 lbs
Set 3: 10 x 210 lbs
Set 4: 15 x 130 lbs
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Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you ...Hold a dumbbell in each hand and pull your shoulders back. Lift your chest up and look straight ahead. Position your right leg forward in a long stride. Your foot should be far enough in front of you so that when you bend your right knee, your thigh and lower leg form a right angle. Slowly bend your knees, lowering your hips so your rear knee just clears the floor. Pause briefly in this position, then slowly straighten your legs and raise your body back up to a standing position. Complete a full set, then switch legs and repeat, or alternate legs for each rep. Make sure your knee does NOT travel past your toes in the down position! Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 10 x 40 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 30 lbs
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Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. L...Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. Let the bar hang down at arm's length in front of you, with your arms, shoulders and hands in a straight line. WITHOUT leaning back or swinging the weight, curl the bar up toward your chest in an arc. Keep your elbows in the same place and close to your sides. Bring the weight up as high as you can and squeeze the biceps at the top. Lower the weight slowly, resisting all the way down until your arms are nearly straight. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 15 x 45 lbs
Set 2: 10 x 95 lbs
Set 3: 8 x 115 lbs
Set 4: 6 x 115 lbs
Set 5: 10 x 95 lbs
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One arm supinated bicep curls - pause for one second at the peak and control on the descent to full extension.One arm supinated bicep curls - pause for one second at the peak and control on the descent to full extension. (less)
Routine:
Set 1: 10 x 40 lbs
Set 2: 10 x 35 lbs
Set 3: 10 x 35 lbs
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With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place d...With a dumbbell in each hand, stand with your arms hanging at your sides, palms facing each other. Keep your elbows locked into your sides. Your upper body and elbows should remain in the same place during the whole lift. Keeping your palms facing each other, curl the weight in your right hand up in a semi-circle toward your right shoulder. Squeeze the biceps hard at the top of the lift and then slowly lower. Do not turn your wrists during this lift! You can also do one arm at a time and/or alternate. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 12 x 35 lbs
Set 2: 12 x 35 lbs
Set 3: 12 x 35 lbs
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