Lunges are an excellent exercise to stretch and develop the Quadriceps, the Hamstrings and the Glutes as well as the muscles of the hips. How to do: 1. Stand upright with your feet shoulder-width apart. Place a barbell across your shoulders. 2. Take a 2-3 foot step forward. Once the stepping foot is planted, the upper body and the front knee should not move forward … [Read more...] about Quadriceps Barbell Lunges
Personal Training Programs
Quadriceps Lunges
Lunges are an excellent exercise to stretch and develop the Quadriceps, the Hamstrings and the Glutes as well as the muscles of the hips. How to do: 1. Stand upright with your feet shoulder-width apart. 2. Take a 2-3 foot step forward. Once the stepping foot is planted, the upper body and the front knee should not move forward during the lowering and raising of … [Read more...] about Quadriceps Lunges
Quadriceps Leg Press
This is another very popular exercise to develop the upper leg. It works the Quadriceps (thighs), the Hamstrings (back of leg) and the Gluteus Maximus (butt). This exercise is normally performed on a machine where the legs press against a weighted platform. How to do: 1. Place your feet flat on the platform, shoulder width apart with your toes pointed slightly … [Read more...] about Quadriceps Leg Press
Quadriceps Single Leg Extensions
This is a good warm up exercise for the quads. How to do: 1. Sit on the seat of a leg extension machine with the foot pad firmly placed on the inner part of your ankle. Make sure your knee is flexed at a 90-degree angle. If your leg is forced too far beyond this, knee damage can result early in the movement. 2. Extend and straighten your lower leg. 3. This is the … [Read more...] about Quadriceps Single Leg Extensions
Quadriceps Leg Extensions
This is a good warm up exercise for the quads. How to do: 1. Sit on the seat of a leg extension machine with the foot pad firmly placed on the inner part of your ankle. Make sure your knee is flexed at a 90-degree angle. If your leg is forced too far beyond this, knee damage can result early in the movement. 2. Extend and straighten your lower leg. 3. This is the … [Read more...] about Quadriceps Leg Extensions
Quadriceps Strength Shoe Squats
Strength Shoe Squat: This is a squat performed in raised toe platform strength shoes. This exercise should be done using lower weight, with a slightly faster movement. It should never be attempted by anyone without high gym experience. How to do: 1. Get in a comfortable upright stance with your feet shoulder width apart. Your toes should be either pointed straight … [Read more...] about Quadriceps Strength Shoe Squats
Quadriceps Machine Squats
This is the basic squat movement aided by use of any one of a number of weight training machines. This exercise may be completed standing upright or at an angle, similar to the popular hack squat movement. How to do: 1. Get in a comfortable upright stance with your feet shoulder width apart. Your toes should be either pointed straight ahead or slightly outward, never … [Read more...] about Quadriceps Machine Squats
Quadriceps Front Squats
This is the most popular exercise to develop the upper leg. It works the thighs, the hamstrings and the glutes. The drawback to the squat is that the main development occurs in the early part of the rise and that it never truly works the highly important vastus medialis muscle How to do: 1. Get in a comfortable upright stance with your feet shoulder width apart. Your … [Read more...] about Quadriceps Front Squats
Quadraceps Squats
This is the most popular exercise to develop the upper leg. It works the thighs, the hamstrings, and the glutes. The drawback to the squat is that the main development occurs in the early part of the rise and that it never truly works the highly important vastus medialis muscle How to do: 1. Get in a comfortable upright stance with your feet shoulder width apart. Your … [Read more...] about Quadraceps Squats
Hamstrings Seated Machine Leg Curls
This exercise is completed with the use of a seated leg curl machine. The legs are locked out straight and the movement is down and in toward a 90 degree angle. How to do: 1. Lie on your stomach on an angled Leg Curl bench with your leg straight out. You knee should extend out over the bench and be free of support. 2. The back of your upper ankle should rest on the … [Read more...] about Hamstrings Seated Machine Leg Curls
Hamstrings One Leg Curls
This exercise is especially good for developing the lower portion of the hamstrings. How to do: 1. Lie on your stomach on an angled Leg Curl bench with your leg straight out. You knee should extend out over the bench and be free of support. 2. The back of your upper ankle should rest on the underside of the rollers. 3. Inhale, hold your breath and lift your … [Read more...] about Hamstrings One Leg Curls
Hamstrings Glut Ham Raises
This exercise is a very innovative one that works the hamstrings and glutes. How to do: 1. Position yourself on a Glut-Ham Chair or Roman Hyperextension Benchfacedown with the back of your ankles tucked under the foot pads. 2. The mid part of your thighs should be resting on the rounded part of the seat. 3. Lower your trunk until your the top of your head is … [Read more...] about Hamstrings Glut Ham Raises
Hamstrings Good Mornings
This exercise helps strengthen and shape the muscles of the upper hamstrings, the lower back and the gluts. How to do: 1. Stand upright with a barbell on your shoulders. Your feet should be shoulder width apart and your hands wider to grip the balance the weight. 2. Your knees can be slightly bent and your back should be arched slightly. 3. Inhale, hold your … [Read more...] about Hamstrings Good Mornings
Hamstrings Leg Curls
This exercise is especially good for developing the lower portion of the hamstrings. How to do: 1. Lie on your stomach on an angled Leg Curl bench with your legs straight out. You knees should extend out over the bench and be free of support. 2. The back of your upper ankle should rest on the underside of the rollers. 3. Inhale, hold your breath and lift your … [Read more...] about Hamstrings Leg Curls
Hamstrings Stiff Legged Deadlifts
This is an excellent exercise for the hamstrings, glutes and lower back when performed properly. When performed improperly, however, it can cause lower back pain and injury. How to do: 1. Stand with a narrow stance, legs and upper body straight. 2. Slowly bend over until your back is parallel to the floor. 3. Grip a barbell on the floor. Your hands should be … [Read more...] about Hamstrings Stiff Legged Deadlifts
Glutes Lunges
Lunges are an excellent exercise to stretch and develop the Quadriceps, the Hamstrings and the Glutes as well as the muscles of the hips. How to do: 1. Stand upright with your feet shoulder width apart. 2. Take a 2-3 foot step forward. Once the stepping foot is planted, the upper body and the front knee should not move forward during the lowering and raising of … [Read more...] about Glutes Lunges
Glutes Squats
This is the most popular exercise to develop the upper leg. It works the Quadriceps (thighs), the Hamstrings (back of leg) and the Gluteus Maximus (butt). The drawback to the Squat is that the main development occurs in the early part of the rise and that it never truly works the highly important vastus medialis muscle. How to do: 1. Get in a comfortable upright stance … [Read more...] about Glutes Squats
Glutes Good Mornings
This exercise helps strengthen and shape the muscles of the upper hamstrings, the lower back and the gluts. How to do: 1. Stand upright with a barbell on your shoulders. Your feet should be shoulder width apart and your hands wider to grip the balance the weight. 2. Your knees can be slightly bent and your back should be arched slightly. 3. Inhale, hold your … [Read more...] about Glutes Good Mornings
Glutes Stiff Legged Deadlift
This is an excellent exercise for the hamstrings, glutes and lower back when performed properly. When performed improperly, however, it can cause lower back pain and injury. How to do: 1. Stand with a narrow stance, legs, and upper body straight. 2. Slowly bend over until your back is parallel to the floor. 3. Grip a barbell on the floor. Your hands should be … [Read more...] about Glutes Stiff Legged Deadlift
Glutes Glute Ham Raises
This exercise is a very innovative one that works the hamstrings and glutes How to do: 1. Position yourself on a Glut-Ham Chair or Roman Hyperextension Bench facedown with the back of your ankles tucked under the foot pads. 2. The mid part of your thighs should be resting on the rounded part of the seat. 3. Lower your trunk until your the top of your head is … [Read more...] about Glutes Glute Ham Raises
Forearms Cable Reverse Curls
This exercise works the muscles between the elbow and the wrist. It is also good for the forearm and the muscles in the hand. How to do: 1. Standing in front of the cable pulley machine place your hands on a short bar of the machine, palms down. 2. Grasp the bar, next to your upper thighs. 3. Curl the weight until your forearms are perpendicular to the … [Read more...] about Forearms Cable Reverse Curls
Forearms EZ-Curl Reverse Wrist Curls
This exercise works the muscles between the elbow and the wrist. It is also good for the forearm and the muscles in the hand. How to do: 1. Kneel facing the middle of a flat bench 2. Place your forearms on the bench, Palms up so the wrists are just over the edge of the bench. 3. Using EZ-curl bar held in your hands, lower your hands so that the wrist is … [Read more...] about Forearms EZ-Curl Reverse Wrist Curls
Forearms Seated Reverse Wrist Curls
This exercise works the muscles between the elbow and the wrist. It is also good for the forearm and the muscles in the hand. How to do: 1. Kneel facing the middle of a flat bench 2. Place your forearms on the bench, Palms down so the wrists are just over the edge of the bench. 3. Using the short bar weight held in your hands, lower your hands. 4. Lift your … [Read more...] about Forearms Seated Reverse Wrist Curls
Forearms Standing Reverse Curls
This exercise works the muscles between the elbow and the wrist. It is also good for the forearm and the muscles in the hand. How to do: 1. Kneel facing the middle of a flat bench 2. Place your forearms on the bench, Palms up so the wrists are just over the edge of the bench. 3. Using the short bar weight held in your hands, lower your hands so that the wrist … [Read more...] about Forearms Standing Reverse Curls
Calves Seated Calf Machine Raises
This exercise works the muscles of the lower calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled. How to do: 1. Seated on the calf machine, Place the padded weights across your lap. 2. Your knees should be bent at a 90 degree angle. 3. Put the balls of your feet on the edge of a 4-6" block. Your toes … [Read more...] about Calves Seated Calf Machine Raises
Calves Machine Calf Raises
This exercise workes the muscles of the upper calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled. How to do: 1. On a calf machine stand erect with your knees locked or close to locked. 2. Place the weight on you shoulders. 3. Put the ball of your right foot on the edge of a 4-6" block (stair/ block … [Read more...] about Calves Machine Calf Raises
Calves One Leg Calf Raises
This exercise works the muscles of the upper calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled. How to do: 1. Stand erect with your knees locked or close to locked. 2. Place a pair of dumbbells in your hands at your sides. 3. Put the ball of your right foot on the edge of a 4-6" block (stair/ block … [Read more...] about Calves One Leg Calf Raises
Calves Dumbbell Calf Raises
This exercise workes the muscles of the upper calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled. How to do: 1. Stand erect with your knees locked or close to locked. 2. Place a pair of dumbbells in your hands at your sides. 3. Put the balls of your feet on the edge of a 4-6" block (stair/ block … [Read more...] about Calves Dumbbell Calf Raises
Calves Seated Calf Raises
This exercise workes the muscles of the lower calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled. How to do: 1.Sit in a bench with a heavy weight plate on your lap, near your knees. 2. Your knees should be bent at a 90 degree angle. 3. Put the balls of your feet on the edge of a 4-6" block. Your toes … [Read more...] about Calves Seated Calf Raises
Calves Leg Press Calf Raises
This exercise workes the muscles of the upper calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled. How to do: 1. Using the leg press machine, place your toes and the balls of your feet on the edge of the platform, so your heels rise in mid-air. 2. keep your knees locked. 3. Push the platform by … [Read more...] about Calves Leg Press Calf Raises
Calves Standing Calf Raises
This exercise workes the muscles of the upper calf. You may work your calves slightly faster than other body parts. Be careful to keep the movement controlled. How to do: 1. Stand erect with your knees locked or close to locked. 2. Place a barbell across the back of your shoulders and traps. 3. Put the balls of your feet on the edge of e4-6" block (stair/ block … [Read more...] about Calves Standing Calf Raises
Biceps Low Pulley Cable Curls
This movement is excellent for working the strong mid-range of the bicep. It also removes much of the shoulder action from the lift. This exercise should not be the soul movement done for bicep work as it will shorten the muscle. You should also be careful not to fully extend you arms when using extremely heavy weights. This can cause you to hyper-extend your elbows. How … [Read more...] about Biceps Low Pulley Cable Curls
Biceps E-Z Preacher Curls
This movement is excellent for working the strong mid-range of the bicep. It also removes much of the shoulder action from the lift. This exercise should not be the soul movement done for bicep work as it will shorten the muscle. You should also be careful not to fully extend you arms when using extremely heavy weights. This can cause you to hyper-extend your elbows. How … [Read more...] about Biceps E-Z Preacher Curls
Biceps Preacher Curls
This movement is excellent for working the strong mid-range of the bicep. It also removes much of the shoulder action from the lift. This exercise should not be the soul movement done for bicep work as it will shorten the muscle. You should also be careful not to fully extend you arms when using extremely heavy weights. This can cause you to hyper-extend your elbows. How … [Read more...] about Biceps Preacher Curls
Biceps Cable Curls
Cable Curls How to do: 1. One arm or two-arm, start with your arms at your sides. 2. Your palms should be face up in the grip. 3. Keep your chest out, shoulders back and back straight. 4. Rotate your hands until they face the outside bicep area at the top of the movement. 5. You should use a strait cable handle. 6. To reduce excess body movement try … [Read more...] about Biceps Cable Curls
Biceps Hammer Curls
Hammer Curls How to do: 1. Hold a pair of dumbbells at your side with your palms facing your body. 2. Raise the dumbbells as far as possible without allowing the elbows to move. 3. Keep the palms facing the body throughout the movement. 4. This exercise may also be done one arm at a time … [Read more...] about Biceps Hammer Curls
Biceps Barbell Curls
Barbell Curls How to do: 1. Stand in a well balanced position with your hands shoulder width on the bar. 2. Your palms should be face up in the grip. 3. Keep your chest out, shoulders back and back straight. 4. Rest the bar on the upper thighs with your arms extended out straight. 5. Inhale, hold your breath and lift the bar in a slow, steady … [Read more...] about Biceps Barbell Curls
Biceps Standing Barbell Curl
Standing Barbell Curl How to do: 1. Hold barbell with both hands, palms up,12" apart. 2. Stand, back resting against wall, legs slightly out in front, knees locked 3.Start with bar at arms length against upper thighs. 4.Curl bar in semi-circular motion until forearms touch biceps. 5. Keep upper arms close to sides. 6. Lower to starting position using … [Read more...] about Biceps Standing Barbell Curl
Biceps Alternate Dumbbell Curl
Alternate Dumbbell Curl How to do: 1. Hold Dumbbells. 2. Stand erect, feet 16" apart. 3.Keep back straight, head up, hips and legs locked. 4.Begin curl with palms in until past thighs, then turn palms up for remainder of curl until shoulder hight. 5. Keep palms up while lowering until past thighs, then turn palms in. 6. Keep upper arms close to sides … [Read more...] about Biceps Alternate Dumbbell Curl
Biceps Dumbbell Curl
Dumbbell Curl How to do: 1. Stand behind incline bench. 2. Hold dumbbell in right hand, palm up with arm on bench. 3. Curl dumbbell up in semi-circular motion until forearm touches bicep. 4. Return to starting position using same path. 5. Inhale up, Exhale down. 6. Reverse position and repeat movement with left arm. … [Read more...] about Biceps Dumbbell Curl
Biceps Cable Bicep Curl
Cable Bicep Curl How to do: 1. Stand facing low pulley station. 2. Hold short bar attached to low cable. 3.Stand back from pulley to allow arms to support weight with arms extended. 4.Curl arms up in semi-circular motion until forearms touch biceps. 5. Keep upper arms close to sides. 6. Return to starting position. … [Read more...] about Biceps Cable Bicep Curl
Biceps Seated Preacher Curl
Seated Preacher Curl How to do: 1. Hold barbell, palms up 12" apart. 2. Sit on bench, upper arms against pad. 3.Curl bar until forearms and biceps touch. 4. Keep upper arms in close. 5. Return to starting position. 6. Inhale up, Exhale down. … [Read more...] about Biceps Seated Preacher Curl
Biceps One Arm Hammer Curls
One Arm Hammer Curls How to do: 1. Hold dumbbells 2. Keep back straight, head up, hips and legs locked 3.Start with dumbells at arms length, palms in. 4. Begin curl with palms in until past thighs, then turn palms up for the remainder of curl to shoulder height. 5. Keep palms up while lowering until past thighs then turn palms in. 6. Keep upper arms … [Read more...] about Biceps One Arm Hammer Curls
Back One Arm Dumbbell Rows
One Arm Dumbbell Rows How to do: 1.Place dumbbell on floor in front of bench. 2. Put left leg back, Knee locked. 3.Bend right knee slightly. 4. Bend over and hold dumbbell with left hand, palm in, about 6" off floor. 5. Put right hand on bench, elbows locked. 6.Pull dumbbell straight up to side of chest, keeping arm close to side. 7. Return to starting … [Read more...] about Back One Arm Dumbbell Rows
Back Wide Grip Rear Chin
Wide Grip Rear Chin How to do: 1.Use chinning bar about 6" higher off floor than you can reach with arms extended over head.2. Hold bar with hands 32" to 34" apart. 3. Pull up try to touch back of neck to bar. 4. Return to starting position. 5. Do not swing back and forth. 6. Inhale up, Exhale down. … [Read more...] about Back Wide Grip Rear Chin
Back Wide Grip Rear Lateral Pull Down
Wide Grip Rear Lateral Pull Down How to do: 1.Hold lat bar down with hands about 36" apart. 2. Kneel down far enough to support weights with arms extended overhead. 3.Pull bar straight down until it touches back of neck just above shoulders. 4. Return to starting position. 5. Inhale up, Exhale down. 6.This can also be done with medium grip. … [Read more...] about Back Wide Grip Rear Lateral Pull Down
Back Close Grip Front Lateral Pull Down
Close Grip Front Lateral Pull Down How to do: 1. Hold lat bar with arms 8" apart 2. Kneel down far enough to support weights with arms extended overhead. 3. Pull bar straight down until even with upper chest. 4. Return to starting position. 5. Inhale up, Exhale down. 6. This can also be done with a medium grip. … [Read more...] about Back Close Grip Front Lateral Pull Down
Back Stiff Legged Deadlift
This is an excellent exercise for the hamstrings, glutes and lower back when performed properly. When performed improperly, however, it can cause lower back pain and injury. How to do: 1. Stand with a narrow stance, legs and upper body straight. 2. Slowly bend over until your back is parallel to the floor. 3. Grip a barbell on the floor. Your hands should be … [Read more...] about Back Stiff Legged Deadlift
Abdominals Iron Inch
This is a very simple, highly effective exercise that is almost never used. The Iron Inch isolates the lower abdominal region. How to do: 1. Sit on the floor, legs together, stretched out in front of you. 2. Keep your back erect and clasp your hands behind your head. 3. Using the power of your abs and hips try to inch across the floor for a distance of 10 feet. … [Read more...] about Abdominals Iron Inch
Abdominals Great Walls
The Great Wall is a simple, intense isometric exercise. The Great Wall works the entire abdominal area with focus on the upper abdominal region. How to do: 1. Stand straight up. 2. Concentrate as hard as you can on your abs. 3. Tense your abs as hard as possible. Put all your energy into tensing your abs. 4. Maintain the incredible tension for a count of 6 … [Read more...] about Abdominals Great Walls