LEGS
Lunges
Targets the buttocks and is a great quad shaper.
Can be done using your own body resistance or light dumbbells / barbells.
Targets the buttocks and is a great quad shaper.
Can be done using your own body resistance or light dumbbells / barbells.
Start:
Feet shoulder width apart, if using dumbbells, one in each hand, or barbell over shoulders behind neck.
Step forward with one foot 2-3 feet until your knee is directly over your ankle, thigh parallel to the floor.
Back knee should be inches from the floor, thigh perpendicular to the floor.
Feet shoulder width apart, if using dumbbells, one in each hand, or barbell over shoulders behind neck.
Step forward with one foot 2-3 feet until your knee is directly over your ankle, thigh parallel to the floor.
Back knee should be inches from the floor, thigh perpendicular to the floor.
Finish:
From forward position, drive the forward leg back up towards the start position by using your heel. Straighten your knee and hip and bring both legs together.
From forward position, drive the forward leg back up towards the start position by using your heel. Straighten your knee and hip and bring both legs together.
Cable Leg Raises
Targets the hamstring and buttocks.
Choose a weight that allows the full range motion without strain.
Targets the hamstring and buttocks.
Choose a weight that allows the full range motion without strain.
Start:
Attach an ankle strap to a low-cable pulley and slip foot through.
Stand with your legs together and hips square, knees slightly bent.
Raise your leg straight behind you, then curl your heel to your butt and hold for a few seconds.
Attach an ankle strap to a low-cable pulley and slip foot through.
Stand with your legs together and hips square, knees slightly bent.
Raise your leg straight behind you, then curl your heel to your butt and hold for a few seconds.
Finish:
Return to standing position, complete set then switch legs.
Return to standing position, complete set then switch legs.
BACK
Arm Dumbell Row
Helps strengthen the back and widen the shoulders for a nice V-taper.
Helps strengthen the back and widen the shoulders for a nice V-taper.
Start:
Place one knee on a bench and the other foot on the floor.
Lean forward from the hips; place one hand on the bench to support your body.
Let the hand holding the dumbbell dangle at the side and almost under the bench.
Pull the weight up to the your side and pause.
The motion is sort of like pulling a lawn mower start cord.
Place one knee on a bench and the other foot on the floor.
Lean forward from the hips; place one hand on the bench to support your body.
Let the hand holding the dumbbell dangle at the side and almost under the bench.
Pull the weight up to the your side and pause.
The motion is sort of like pulling a lawn mower start cord.
Finish:
Return to starting position, trying not to swing too much.
Keep your back flat and shoulders square the whole time.
Return to starting position, trying not to swing too much.
Keep your back flat and shoulders square the whole time.
CHEST
Incline Dumbell Press
Targets the chest
Targets the chest
Start:
Lye on a bench set at 45 degrees.
Hold the dumbbells up to your chest, square with your shoulders, elbows bent.
Push the dumbbells up and together, stopping before your elbows lock.
Return to starting position, following an arc shape.
Lye on a bench set at 45 degrees.
Hold the dumbbells up to your chest, square with your shoulders, elbows bent.
Push the dumbbells up and together, stopping before your elbows lock.
Return to starting position, following an arc shape.
SHOULDERS
Seated Shoulder Press
Targets the shoulders and mid-upper back.
You can do also on a smith machine with a barbell for some support.
Targets the shoulders and mid-upper back.
You can do also on a smith machine with a barbell for some support.
Start:
Sit on the edge of a bench with a dumbbell in each hand.
Raise the dumbbells to ear level, elbows to the side, palms facing forward.
Press the dumbbells together overhead, stopping before your elbows lock.
Return to starting position, following an arc shape.
Sit on the edge of a bench with a dumbbell in each hand.
Raise the dumbbells to ear level, elbows to the side, palms facing forward.
Press the dumbbells together overhead, stopping before your elbows lock.
Return to starting position, following an arc shape.
BICEPS
Seated Dumbell Press
Targets front arm muscle.
You may use dumbbells or a barbell (straight or a curved one -EZ bar).
Targets front arm muscle.
You may use dumbbells or a barbell (straight or a curved one -EZ bar).
Start:
Stand with your feet shoulder width apart.
With an underhand grip, hold weight in front of you, elbows to your side.
Curl the weight up and hold at 90 degrees to your chest.
Lower the weight slowly down and repeat.
Stand with your feet shoulder width apart.
With an underhand grip, hold weight in front of you, elbows to your side.
Curl the weight up and hold at 90 degrees to your chest.
Lower the weight slowly down and repeat.
TRICEPS
Tricep Kickback
Targets to shape and define the back of the upper arm.
Targets to shape and define the back of the upper arm.
Start:
Place one knee on a bench and the other foot on the floor.
Lean forward at the hips and put one arm on the bench to support your body.
In the other hand hold the weight with your elbow at 90 degrees, tight to the side of your body.
Make sure your upper arm is straight along with your back.
Place one knee on a bench and the other foot on the floor.
Lean forward at the hips and put one arm on the bench to support your body.
In the other hand hold the weight with your elbow at 90 degrees, tight to the side of your body.
Make sure your upper arm is straight along with your back.
Finish:
Extend your arm backward until it is straight with your back.
Hold for a few seconds then return to starting position.
Extend your arm backward until it is straight with your back.
Hold for a few seconds then return to starting position.
ABDOMINAL
Choose 3-4 exercises.
Do one set of each exercise in a cycle one after the other, rest, then repeat 3-4 times. Here are a few ab exercises you can choose from:
Choose 3-4 exercises.
Do one set of each exercise in a cycle one after the other, rest, then repeat 3-4 times. Here are a few ab exercises you can choose from:
Crunches - entire midsection
Bench Tucks - lower and upper abs
Hanging leg raises - lower abs
Kneeling cable crunches - intercostals
This is just a sample of exercises, there are so many to choose from including ones using equipment found in the gym. Just remember to use proper form and do whichever you find most effective. The key to abs is really repetitions and consistency.
CALVES
Keep in mind that calves get worked when you do any cardio so unless it is a problem area for you, you don't have to worry about spending too much time on them … just make them BURN each session!!
Choose 1 or 2 calf exercises and perform 15-30 reps for 2-3 sets, depending on the weight you choose and remember the main thing with calves is repetition and weight.
Choose 1 or 2 calf exercises and perform 15-30 reps for 2-3 sets, depending on the weight you choose and remember the main thing with calves is repetition and weight.
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