Good Mornings Barbell Back Workout

Lift a light barbell off the rack and position it across your shoulders behind your neck. Stand straight with your feet about shoulder-width apart, and your toes pointing straight ahead. Keep your legs straight throughout this movement. Slowly bend forward at the waist until your torso is parallel with the floor. Slowly reverse the movement and return to the starting … Read More

Front Wide Grip Wide Chin Workout

Take and overgrip on the chinning bar with your hands set 3-5 inches wider on each side than your shoulders. Straighten your arms completely to stretch your lats. Bend your legs at 90-degree angles and cross your ankles. Use your latissimus dorsi and biceps to pull yourself slowly upward until your chin is above the level of the bar. Concentrate … Read More

Close Grip V-Bar Chin Back Workout

Place the V-bar over the middle of the chinning bar. Take your grip on the handles of the V-bar. Straighten your arms completely to fully stretch your lats. Bend your legs at 90-degree angles and cross your ankles. Lean backward throughout the movement and slowly pull yourself up to the bar, touching your chest to the handle with your back … Read More

Barbell Bent-over Row

Stand with your feet shoulder-width apart and take a shoulder-width overgrip on the barbell. Bend your legs slightly, keep your arms straight, and your back flat. Reach down to grasp the barbell and slowly pull the barbell from straight arms\’ length directly upward to touch the lower ribcage. Reverse the movement to slowly return the barbell to the starting position. … Read More

Back Extensions

Lie face down on the floor with your hands at your sides, next to your hips. Slowly raise your shoulders and chest off the floor about five inches by contracting your back muscles. Keep your lower body relaxed and your head in line with your upper body. If it helps, you can keep your eyes focused on a spot on … Read More

Reverse-Grip Bench Press

With your feet flat on the floor, take a shoulder-width under-grip on the bar, and have your training partner lift the weight from the rack to a position supported at straight-arms\’ length above your upper chest. Being sure that your elbows are kept close to the sides of your torso, slowly lower the barbell down and touch the middle of … Read More

Reverse One-arm press down

Grasp the pulley in your left hand with an under-grip. Keep your left upper arm against the side of your torso and ensure that your elbow is stationary during the entire movement. Moving only your forearm, slowly straighten your arm. Hold the straight-armed position for a moment, intensely squeezing your triceps. Slowly return the pulley handle back along the same … Read More

2 Arm Overhead Dumbbell Triceps Extension

Take a grip on a moderately weighted dumbbell so when the handle is hanging straight down, your palms are resting flat against the underside of the upper set of plates. Encircle the dumbbell handle with your thumbs to keep the weight from slipping from your hands when you do the movement. Set the feet about shoulder-width apart and sit in … Read More

One arm Seated Dumbbell Triceps Extension

Grasp a dumbbell in your left hand. Place your feet a comfortable distance apart and sit in a bench that provides back support. Extend your left arm directly upward from your shoulder joint, with your palm facing toward the front. If you like, you can reach behind your head and grasp your left upper arm with your right hand to … Read More

Narrow-Grip Barbell Bench Press

With your feet flat on the floor, take an narrow over-grip in the middle of the bar with the index fingers approximately 5-8 inches apart. With the help of a training partner, lift the barbell off the rack to straight arms\’ length. Keeping your elbows close to your torso, slowly bend your arms and lower the bar downward until it … Read More

Lying Barbell Extensions/Head-bangers

Place the hands in the inner grooves of a moderately weighted E z bar (approximately 4-6 inches of space showing between your index fingers). Lie back on the bench and extend the arms directly overhead from your shoulders. Keeping the elbows motionless, slowly bend your arms and lower the E z bar to the rear and downward in a semicircular … Read More

Close Grip Bar Press Down

Take an over-grip on the handle, your index fingers no more than 3-5 inches apart in the middle of the handle. With the feet set at shoulder-width apart, bend the arms fully and press the upper arms against the sides of your torso (elbows stationary during the entire movement). The bar will be just below the chin. Maintain good posture … Read More

Bench Dips

Sit on a flat bench with your hands on each side of your hips. Grasp the bench firmly with your hands and place your feet on a bench three to five feet away from the bench that you are sitting on. Keeping your torso upright, slowly lower your body until your elbows are at a 90 degree angle and return … Read More

Vertical Leg Scissors

Lie on your back and extend both of your legs to a 30-45 degree angle from the floor keeping them straight. Once in this position scissor your legs up and down moving them approximately 12-18 inches each time while keeping your lower back pressed firmly against the towel. The closer your feet come to the floor the harder this exercise … Read More

Transverse Abdominal Crunches

Start by lying down on the floor (an exercise mat or blanket may make this a little more comfortable) with your arms at your sides, your knees bent and your feet flat on the floor. Begin the movement by bringing both hands up to your left knee as you crunch your trunk up towards the left. Breathe out as you … Read More