Grasp a barbell shoulder-width apart on the floor with your gluteus lowered and your chest out. Maintain a slight arch in your lower back as well. This creates a "block." This exercise can be broken down into two separate steps. The initial step involves standing up without changing your back position. Lift the bar up to your knees. The second step involves contracting your gluteus in order to become erect. Then lower it back down to the floor. Remember to keep your eyes focused forward, abs tight, and your shoulders in a down and back position.
Builds overall mass
Beginning of workout
Smith-Machine Bent-Over Row
Grip outside shoulder width, and bend almost 90 degrees to the floor with an arc in your lower back. Drive the bar towards your upper abdominal region. Make sure that you drive your elbows past your back. Do not put stress on your neck and do not swing up with your upper back to gain momentum. Your entire body must remain in a tight, fixed position, or you will look like a fool.
Builds lats and upper back
Beginning of workout
One Arm Row
Place a Dumbbell besides a flat bench. Position your body on the bench so your back is flat and maintain a slight arc in it. Your left knee should be resting on the bench and your right leg should be placed on the ground for support. Your body should be squared up with the bench. Grasp the dumbbell in your right hand. Pull the dumbbell upward by squeezing your lats and shoulder blades. Pull the dumbbell towards your abdominals with your elbow bent in a 90-degree angle. Do not strain your neck and be sure that you pull your elbow slightly beyond your back.
Builds upper back muscles and lats
Beginning of workout
Pull-up
Grasp a pull-up bar with an overhand grip. Cross your lower legs behind yourself and maintain a slight arc in your lower back so your chest is out. Make sure that your legs are in line with your body throughout. Execute the movement by lifting your shin pass the bar and squeezing your shoulder blades together.
Builds lats
Beginning of workout
Seated Cable Row
Grasp the ends of a bar and pull the bar into your lower chest region. Keep your elbows in close and pointed down. Squeeze and return for a stretch. Keep your body in an upright position.
You can use a D-handle, rope, or and ez -bar
Builds Traps and upper back
Ending of workout
Pull Down
Position yourself in a lat pull-down machine. Make sure that your knees are locked in place. Grasp the bar with a wide grip (beyond shoulder length) and position your body in a fixed position. Your chest should be out and up and your back should be naturally arched. Do not move from this position throughout the lift. Pull your elbows downward and back so the bar touches your lower chest and slowly raise your arms upward for a stretch.
Another way to imagine the move is to pull your shoulder blades together.
Builds lats
Middle of workout
Straight Arm Pull down
Use an overhand, shoulder width grip on a short, straight bar while standing in an erect position. With your arms in a fixed, straight position contract downwards focusing on your lats. Keep your knees slightly bent and maintain a natural arc in your lower back.
Builds lats
Ending of workout
Back Extension
On a roman chair place your hands on your chest or on the back of your head. Make sure that the movement is at your waist to focus on your lower back at the hip and waist to focus on your hamstrings. Allow your upper half of your body to bend downward at a 90 degree angle, keeping your abs tight and then explode upwards.
Load up a barbell and place it on the back of your traps and shoulders. The initial set up is similar to a squat. Bend over at the waist, keeping your back straight and then explode upwards by contracting your hips and waist.
Position the barbell on the lower portion of the upper traps and near the rear delts. You can easily create a resting place for the bar by squeezing your shoulder blades together. Positioning the bar higher increases the stress placed on the knees and quads. Positioning the bar lower than your upper traps will increase the leverage and this will allow you to lift more weight (power lifting style) (Delavier, 2006, p. 97).
Step away from the smith machine with your feet pointed slightly outward and slightly beyond shoulder-width. Maintain a straight back with a slight arc in your lower back. Tightening your midsection will help to improve your posture. Descend downward by dropping your gluteus down and back until your thighs are parallel to the floor. Keep your eyes fixed straight ahead and explode through your heels, making sure not to lock out your knees. In order to check yourself your upper body should move in a vertical line.
In other words, do not lean forward
in the downward phase of the lift.
Builds overall mass in your legs
Beginning of workout
Leg Press
Set the machine at an incline. Note that the higher the incline the easier it is. Place your feet in the center of the pad with your feet turned slightly outward. Your stance should be slightly wider than shoulder-width. Your knees should be bent at 90 degrees. Un-rack the pad and lower your legs keeping your back on the pad. Once you go as far down as you can explode through your heels. Make sure that your lower back does not bend and make sure that your knees do not collapse onto your chest. Do not lock out your knees as well.
Focuses on inner “tear drop” head of the quad known as the medialis
Beginning of workout
Hack Squat
Place your feet close together high up on the pad in order to target the quadriceps more. If you suffer from knee problems position your feet hip-width apart and place your feet in a position so that your knees do not extend past your feet throughout the movement. In either case your feet should be slightly pointed outward. Descend until your knees are at a 90 degree angle and pause for a stretch. Explode upward through your heels keeping in mind not to lock out your knees.
This move can also be done with a barbell. Bend down in a dead lift position, keeping your back straight and head forward. Grasp the barbell with a pronated grip behind your body. Explode through your heels, keeping your back straight, and pause just before lock-out. This is similar to the dead lift; however, the barbell is behind you this time, not in front.
Focuses on outer head quad development known as the lateralis
Middle of workout
Front Squat
Use a smith machine. Hold the bar in the crook of your elbows and grasp your hands together in a crossed position. Lower your gluteus until your thighs are parallel to the ground. Push through your heels to explode upward and contract your gluteus at the top, but do not lock out your knees. In order to maintain a proper position in your back, your upper body should move in a straight vertical line. Contracting your midsection will help stabilize your body position.
Builds hamstrings, quadriceps, gluteus, and back
Beginning of workout
Single-legged Romanian Deadlift
Hold a pair of dumbbells and place your right leg in front. With a flat back glide the dumbbells down your leg stopping at your mid-shin. Explode upwards gliding the dumbbells up your legs contracting your back and gluteus at the top. Keep the dumbbell close to your body.
Builds hamstring, gluteus, and lower back
Ending of workout
Stiff-Legged Deadlift
This is performed in the same manner as the single legged Romanian deadlift only you perform the exercise in a shoulder-width stance. Maintain a slight bend in your knees in order to take some of the pressure off of your joints. Maintain a straight back while you lower the barbell until it reaches your shins and then explode upwards by contracting your gluteus. Make sure that your shoulders are pulled back at all times and remember that the movement is in your hips, not your lower back. The barbell should be close to your body.
Builds the upper portion of hamstrings, gluteus, and lower back
Middle of Workout
Knee Extension
Get situated in a knee extension machine. Make sure that your back is in full contact with the pad and your knees are in line with the machines axis. The contact pad for your legs should be above your ankles on your shines. Extend your knees contracting your quadriceps at the top of the movement.
Effective for quad detail and separation
Ending of workout
Leg Curl
Get situated on the leg curl machine. Grasp the handles below the pad and make sure that your knees are locked in just past the pad. The pad for your legs should be just above your ankles. Curl your legs in towards your gluteus by contracting and focusing on your hamstrings. Make sure that the bench is angled so there is not as much stress on your spine.
Builds hamstrings
Ending of workout
Lunge
Hold a pair of dumbbells in both hands. Step forward with your right leg. Your right leg should end up parallel to the floor, and make sure that your knee is not passed your foot. Your left leg should be extended behind for balance. Explode up and switch legs.
Enhances separation between the hamstrings and the quadriceps
Position the bench at an angle between 20-40 degrees. Lower the bar to your upper chest, near your chin. Pause for a stretch and explode upward by contracting your chest and focusing on your upper chest by keeping your gluteus in contact with the bench at all times and keeping your chest out. Placing your feet on the ground will help you lift more weight in the concentric phase by pressing through your heels.
Upper Chest (Helps to emphasize you chest in a side view)
Beginning of workout
Bench Press
Position your body on a flat bench with your feet placed firmly on the ground for support. Your eyes should be directly under the bar. Lower the par towards your lower/middle chest line, keeping your abs tight and chest out. Pause for a stretch and explode upward by contracting your chest. Never bounce the weight. If you are using dumbbells push the dumbbells up in an arc and turn your palms in towards your head at the top position, for an extra squeeze. Do not let the dumbbells touch each other at the top of the movement. When using dumbbells be extremely careful not to let the dumbbells to go up and back. They must remain above the midline of your chest at all times.
Chest
Beginning of workout
Decline Barbell Press
Position yourself in a decline bench. Lower the bar towards your lower pec region until your upper arm is parallel to the floor. Push straight up. This is a shorter movement. Take advantage of it.
Lower Chest
Middle of workout
Flat-Bench Dumbbell Fly
Hold a pair of dumbbells in neutral position in front of your chest. Keep your elbows in a slightly bent position throughout the exercise. In a wide arc lower the dumbbells until your elbows are inline with your shoulders. Bring the dumbbells back to the starting position by contracting your chest forcefully. Imagine as if you are hugging a massive tree trunk. At the top of the movement turn your palms toward your face for an extra squeeze.
Isolation movement
Ending of workout
Cable Crossover
Attach two D-handles to two opposing high pulleys. Stand in the middle and grasp the D-handles. Stick your chest out and maintain an arc in your lower back. Lean forward slightly and begin the movement by pulling the cables across and in front of your chest. Squeeze at the bottom and return in a slow, wide-arc motion.
Isolation movement
Ending of workout
SHOULDERS
Seated dumbbell press
Sit at an incline bench. Raise the pad up to the second highest level so it is almost perpendicular to the floor. Hold a pair of dumbbells and place them on your knees. Throw your knees upward to assist you in brining the dumbbells to the starting position. This position should be where your upper arms are parallel to the floor and your lower arms are perpendicular. In a wide arc press the weights over your head. Then slowly lower the weights in the same wide arc to the starting position.
Great for the middle head of the shoulder
Beginning of workout
Arnold press
Position the incline bench in the same manner as the dumbbell press. Hold a pair of dumbbells with a supinated grip in front of your chest. As you press the weight upwards turn your wrists so at the top of the movement your grip is pronated. Reverse the movement.
Shocks your front and middle shoulder heads
Middle of workout
Lateral raise
Hold two dumbbells in an erect position with your knees slightly bent. Your palms should be facing one another. Maintain a slight bend in your elbows and pull the weights upward in a wide arc until your arms are parallel to the floor. Pull with your elbows not with your hands. Make sure your upper arm is either above or in line with your wrists at the end of the movement then slowly lower the weights.
Hits the middle delts perfectly
Middle of workout
Front barbell raise
Hold a barbell in a pronated grip in front of your body in an erect position and a slight bend in the knees. Slowly raise the bar straight up and then slowly bring it down. Pull with your elbows not your hands. Do not let the bar touch your thighs in the down position.
Hits the front delts perfectly
Middle of workout
Upright rows
Stand in the same erect position as described in the raise exercises. Grasp an ez-bar with a close grip. Pull the weight upward by pulling your elbows as high as possible. Keep the bar close to your body and maintain a straight back. Once it is as high as it can go, slowly lower the ez-bar.
Hits the front delts and the traps
Ending of workout
Bent over raises
This is the same movement as the lateral raises, however your back should be bent almost at 90 degrees. It is important to concentrate on your rear delts and maintain a slight arc in the lower back and keep tight abs. Make sure that your elbows remain at shoulder level throughout the movement.
Hits the rear delts perfectly
Ending of workout
Shrugs
This is a very small movement so load up the barbell. This is best performed with a cambered barbell. Grasp the barbell at shoulder width and stand back from the smith machine in an erect position and a slight bend in the knees. Keep your chest out and shoulders back. Shrug the weight up by pulling your shoulders up towards your ears.
Hits the upper traps
Beginning of workout
BICEPS
Standing Barbell Curl
Grasp the barbell shoulder-width apart. Maintain good posture with your back straight and shoulders down and back. Curl the barbell upwards keeping your elbows at your sides. Do not use your back at all. Squeeze at the top for a squeeze and then return to the beginning position. Do not lock out your elbows in order to maintain the contraction in the biceps.
Biceps
Beginning of workout
Alternating Dumbbell Curl
Grasp a pair of dumbbells in the neutral position. As you curl the dumbbell upward supinate your wrist so your grip goes from the neutral position to the palms up position. Once you have reached full contraction turn your pinky away from your body to enhance the contraction then slowly lower the dumbbell. Repeat with the other arm.
Biceps-Harder
Middle of workout
Incline Dumbbell Curl
Position an incline bench to a 50-60 degree angle. Grab a pair of dumbbells and let your arms hang down in a straight line from your shoulders (they should not be angled with the bench). Contract your biceps using a supinated grip and pause at the top.
Long Head
Middle-End of workout
Preacher Curl
This is down on an incline platform specifically for this type of exercise. Place your armpits on the edge of the pad. Grasp the barbell in a fully stretched position and curl the weight upward. Slowly lower the barbell after you pause at the top.
Short Head
Middle of workout
Concentration Curl
Sit on a flat bench and hold a dumbbell in one hand. Lock the weighted elbow in place by placing it inside your knee. Use your free hand for support by holding on your opposing leg. Lower the dumbbell for a stretch then explode upward keeping your elbow in place for a squeeze at the top.
Peaks Biceps
Ending of workout
Hammer Curl
Grasp a pair of dumbbells in a neutral position. Curl the weight upward keeping your back straight and your elbows at your sides.
This exercise should be performed in the same manner as the bench press, however you must place your hands about 10 cm apart. It is important to lower the bar towards your lower chest and always keep your arm positioned in closely towards your body and not flaring outwards like the bench press.
Great for building overall mass in the triceps
Beginning of workout
Skull Crusher
Lie on a flat bench and hold a weighted barbell over your head. Maintain a slight angle with your upper arms throughout the exercise in order to keep tension on the muscle. Lower the bar by flexing your elbow until it barely reaches your head. Then explode upward to the starting position, which should be at a slight angle. It is important to keep your elbows in a fixed position.
Great for the long head of the triceps
Beginning of workout
Dips
Grip the two handles and cross your legs behind your body. Push your bodyweight upward using your triceps. In order to focus on your triceps your body should be perpendicular to the floor at all times. Do not allow your elbows to move and keep them close in to your sides.
Great for overall tricep development
Middle of workout
Rope press down
Attach the rope mechanism to a high pulley apparatus. Grasp the two ends with a neutral grip. You should begin where your arms are parallel to the floor. Press the rope downward while keeping your elbows locked in at your sides. At the bottom of the movement spread your arms outward for a great contraction of the triceps. Return slowly to the parallel position.
Emphasizes the lateral and long head
Ending of workout
CALVES
Seated Calf Raise
Sit down on the pad and secure your knees under the pad. Make sure that your toes are positioned directly below on the platform. Lower your heels all the way down and then explode upwards for a strong contraction at the top of the movement. Then slowly lower your heel back down to the starting position.
Focuses on the Soleus.
After you work out a main body part
Standing Calf Raise
Place a block under a smith machine. In order to secure the block, place a weight on the end, away from your feet. Place the balls of your feet on the black and make sure your body is vertically placed under the bar on the back of your shoulders. Perform the movement as described in the seated calf raise.
Focuses on the Gastroc
After you workout a main body part.
Standing Single Leg Calf Raise
Arnold made this exercise popular. He would position one foot on the edge of a platform and tuck the other foot behind the secured foot. He would then perform a standard calf raise. This movement will be very difficult at first so grab onto a poll or a spotter for support.
Focuses on the Gastroc
After you workout a main body part
Leg Press Calf Raise
Place the balls of your feet on the leg press pad. Do not un-rack the weight as you would for a leg press; instead keep it racked in case your feet slip off the pad. Perform a standard calf raise pausing at the top for a strong contraction.
Focuses on the Gastroc
After you workout a main body part
ABS
Crunch
Lie on a mat with your shins at a 90-degree angle with the floor or with your shins parallel to the floor for an easier movement. Place your hands behind your head, however make sure that they do not place any force on your head while performing the exercise. Curl your upper body up toward your knees. Go as far as you can, however it is not necessary that you touch your knees. Exhale at the top and focus on the contraction of your abs and keeping your lower back on the floor. This movement must be performed slowly.
You may round your back during the exercise.
Focuses on the upper abs
After you workout a main body part.
Exercise Ball Crunch
Lie on an exercise ball with your lower back on the ball. Make sure that your gluteus does not come in contact with the ball. Perform a crunch and visualize your lower back pushing into the ball.
Focuses on the upper abs
After you workout a main body part.
Vertical Crunch
Raise your legs so they are vertical. Stretch out your arms vertically and contract your abs until your fingers touch the top of your shoes. As with the crunch go as far as your rang of motion allows.
Focuses on the upper abs
After you workout a main body part.
Reverse Crunch
Lie out stretched on the floor with your arms at your sides and your back flat on the mat. Contract your abs by raising your legs toward your chest and make sure that your gluteus comes slightly off the floor for a strong contraction. You can keep your legs straight for a more difficult movement or you can bend your hips and knees so your shins are parallel to the floor for an easier movement. If you choose the later of the two you must maintain the 90-degree bend. In either technique you must reverse the crunch by straitening your legs so they barely touch the floor in the eccentric phase of the exercise.
Focuses on the lower abs and hip flexors
hip flexors are activated at the beginning of the exercise
After you workout a main body part.
Knee-Up
Hang from a pull-up bar and slowly contract you abs in order to raise your lower body, while keeping your lower back flat.
You can keep your knees straight for a harder movement or keep them bent at 90-degrees for an easier movement. In order to focus on your abs and keep from swinging perform the movement slowly.
Focuses on your lower and upper abs.
After you workout a main body part.
Hip Thrust
Lie on your back with your legs perpendicular to the floor and your back flat on the floor. Place your arms parallel to your sides for added support. Thrust your hips upward for a contraction by raising your gluteus off the floor keeping your body stabilized.
Focuses on lower abs
After you work out a main body part
Barbell Roll-Out
Kneel down and grab a loaded barbell with a shoulder width grip. Let your body fall downward by rolling the ball forward. When your upper body is parallel to the floor roll the bar backwards by contracting your lower abs. Keep a straight, tight back throughout the movement.
Focuses on your lower abs
After you workout a main body part
V-Sit
Perform a crunch and a reverse crunch at the same time. Your butt should be your only body part that is touching the floor at the top of the movement. Exhale at the top. This movement should burn.
Focuses on upper and lower abs
Great exercise to begin with
OBLIQUES
Twist Crunch
This can be performed with the crunch or the knee-up. When performing a crunch cross your right leg over your left in the crunch position and place your hands behind your head. Flex your abs by bringing your left elbow up to your right knee. Then switch sides on the next set. With the knee-up exercise instead of bringing your legs straight up, contact them side to side.
Focuses on obliques
After Abs
Oblique Cable Crunch
Place a knee pad about 2 feet in front of a high pulley cable apparatus. Attach a D-handle to the cable and grasp it with your right hand. Kneel on the pad and pull the handle down by your right ear. Twist your torso so you bring your right arm down to your left thigh while keeping the handle by your ear. Repeat for reps then switch sides.
Builds obliques
After abs and first oblique exercise
Roman Chair Side Raise
Lie sideways on a Roman Chair with the end of the pad just below your waist. Let one arm hang and place the other hand behind your head. Lower your upper body sideways and then forcefully contract upwards.
Focuses on obliques
After Abs
Oblique Crunch
Lie sideways on a matt with your knees bent. Your right leg should be directly on top of you left leg. Place your left hand on you right knee for support and tuck your right hand behind your head. Lift your upper body by contracting your obliques. Make sure that you do not tug your neck.
Focuses on obliques
After abs
Bicycle
Lie on a mat with your knees bent at a 90-degree angle. Place your hands behind your head lightly. Crunch to your left side while extending your right knee, and then crunch to your right while extending your left knee. Repeat this cycle without stopping.
Focuses on obliques, upper and lower abs
Towards the end of your abdominal workout
FOREARMS
Reverse Curl
Grasp a barbell with a pronated grip. Curl the weight as you would with a barbell curl.
Focuses on wrist extensor muscles and Brachioradialis
Do not perform before an upper body workout
Dumbbell Wrist Curl
Grasp a dumbbell with a supinated grip or pronated grip. Place your upper arm on the bench and kneel on the floor. Let the end of your wrist hang off the end of the bench. Extend your wrist and let the dumbbell roll down your fingers and then flex your wrist by curling the dumbbell back up to the starting position for a strong contraction.
The same exercise can be performed with a neutral grip.
Focuses on wrist flexor muscles when supinated and extensors when pronated
Do not perform before an upper body workout
Barbell Wrist Curl
Perform this exercise in the same manner as you would with the dumbbell wrist curl, except sit on the bench and let your wrists hang off of your knees with your lower arms securely on your thighs.
This same movement could be performed in a standing fashion by executing the movement behind your back with you arms straight down your sides and a pronated grip.
