Exercise Database

Dumbbell Dublin Press

Steps : 1.) Start by standing up straight, holding a dumbbell in each arm at shoulder level next to your head. 2.) Slowly extend your arms overhead, squeezing in your shoulder and immediately return back to the starting position. 3.) Repeat for as many reps and sets as desired.

Cable Incline Bench Row

Steps : 1.) Start by taking an incline bench and placing it in front of a cable pulley machine with the high end facing the straight bar that is attached to the machine. 2.) Lay down with your chest flat on the bench and grab the bar with an overhand grip then slowly pull the bar in towards your chest. 3.) Squeeze your back as the bar reaches your chest and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Smith Machine Decline Bench Press (Close Grip)

Steps : 1.) Begin by setting up a smith machine with the amount of weight that you want to use to perform the exercise. 2.) Place a decline bench underneath the bar and lay down with your back flat on the bench and feet out in front of you either on the floor or underneath rests. 3.) Grab the bar with an overhand grip, keeping your hands about a foot apart and release the weight from the rack. 4.) Slowly lower the bar towards your chest, feeling a stretch, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Dumbbell Seated One-Arm Wrist Curl

Steps : 1.) Start by sitting on the end of a flat bench with your feet flat on the floor and holding a dumbbell in one hand using a neutral grip. 2.) Rest the arm holding the dumbbell on the same leg so the weight is extended off. 3.) Slowly lower the weight down below your leg, squeeze using your forearm and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

All Fours Quad Stretch

Steps : 1.) To begin this exercise; start off in a kneeling pushing position and lift your right leg off of the floor and hold onto it with your right hand. 2.) With your hand hold onto your ankle and stretch out your upper legs holding on for 15 to 30 seconds, then alternate. 3.) Repeat this exercise for as many repetitions as needed

Dumbbell One-Arm Hammer Press

Steps : 1.) Start off by laying down on an flat bench with your feet flat on the floor and holding a dumbbell in one hand in a hammer grip position with arm extended straight over your chest. 2.) Then slowly lower your arm until it is at about shoulder, keeping a 90-degree angle in your arm until you feel tension in your chest. 3.) Hold this position for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Kettlebell One-Arm Military Press

Steps : 1.) To begin this exercise; start off by clean pressing a kettlebell to your shoulder with your palms facing inward towards your face. 2.) Then press the kettlebell up and out until it is overhead. 3.) Return the kettlebell back to the inward shoulder position. 4.) Repeat this exercise for as many repetitions as needed

Cable Russian Twist (Stability Ball)

Steps : 1.) Start by connecting a cable to a low pulley cable machine and then lie on a stability ball right to the side of the machine with your back on the top of the ball. 2.) Grab the handle with both hands and extend it out in front of your chest, then squeeze your abs and twist in the opposite direction of the machine, until you feel tension in your obliques as you reach the opposite side. 3.) Hold for a count then return back to the start and repeat for as many reps and sets as desired.

Dumbbell Seated Alternating Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet shoulder width apart, holding a dumbbell in each hand with an overhand grip at your sides. 2.) Slowly elevate one arm up towards the ceiling, squeezing your shoulder and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Weight Plate Squat

Steps : 1.) To begin this exercise; start off by taking two flat benches and positioning them shoulder length apart and standing on top of them with a weighted plate attached to your torso right above the opening between both benches. 2.) Then bend at your knees keeping a straight posture with your back straight and chest out continuing down until your upper legs and knees form a 90-degree angle and the weight plate falling in between both of the benches. Hold for a few seconds. 3.) Use your lower legs as well as your heels to push yourself back up. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Dumbbell Incline Shoulder Raise

Steps : 1.) To begin this exercise; start off by sitting with your back flat on an incline bench holding a dumbbell in each hand. 2.) With the driving force of your legs, kick the weights above your shoulders and keep them overhead above your chest. 3.) Using your shoulders and keeping your arms straight, lift up your dumbbells and push them as high as you can without leaving the bench. 4.) Hold the position for a few seconds then return back to starting position. 5.) Repeat this exercise for as many repetitions as needed

Stability Ball Pike Push-Up

Steps : 1.) Start off in a pike position with your toes firmly planted on an exercise ball with your hands in a push-up position right in front. 2.) When balanced, slowly do push-ups by lowering your body towards the floor in a pike position. 3.) Return back up to the starting position and repeat for as many reps and sets as desired.

Cable Reverse Crunch

Steps : 1.) Begin by taking an ankle strap and connecting it to a low pulley cable machine. 2.) Sit down in front of the machine and attach the cable to your ankles, then lie down and elevate your legs up bending your knees at a 90-degree angle. 3.) Keep your hands behind your head and bring your knees inward towards your core until you feel tension on your abs. 4.) Hold this position for a count then slowly bring your hips and legs back to the 90 degree angle and repeat for as many reps and sets desired.

Barbell Overhead Squat

The overhead squat exercise is a version of the squat exercise in which you hold the bar in an overhead grip position as you perform this workout. Steps : 1.) Start by standing up straight with your feet a bit wider than shoulder-width apart, grabbing a barbell with a wide side snatch grip with your arms and elbows fully extended. 2.) While keeping the bar overhead, bend at your knees and lower your body towards the ground until your thighs are parallel with the floor. 3.) Hold the position for a count then return back up to the starting position. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your feet firmly planted on the floor throughout this exercise.

Barbell Concentration Curl (Close Grip)

Steps : 1.) To begin this exercise; sit down on a flat bench at the very edge with a barbell. 2.) Keeping your knees bent at all times, pick up the barbell, curl the weight up and forward while squeezing and tightening your biceps as you exhale. 3.) The only part of your body that should be moving are the forearms as they bring the barbell to shoulder level. 4.) Hold the biceps in position for a few seconds then return back to the starting position as you inhale. 5.) Repeat this exercise for as many repetitions as needed.

Star Jump

Steps : 1.) Start by standing up straight in a relaxed stance with your feet shoulder width apart and arms at your sides. 2.) Then squat down halfway with and forcefully push up as high as possible, extending your entire body out and spreading your arms and legs away from your body. 3.) Feel the full extension of your body then land with all of your limbs back in and absorb the landing through your legs. 4.) Repeat for as many reps and sets as desired.

Dumbbell Rotational Bench Press

Steps : 1.) Start by laying down on a flat bench with a dumbbell rested in each hand in the starting position of a dumbbell chest press with the dumbbells rested at around shoulder level 2.) Slowly elevate the dumbbells up and above your chest, rotating in during the process, squeezing your triceps and hold for a count when the weights are above chest level. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Dumbbell Seated One-Arm Shoulder Press

Steps : 1.) Start by sitting at the end of a bench straight up, gripping a dumbbell in one hand and keeping it parallel to your head. 2.) Slowly press the weight upward until the elbow is next to your ear and hold for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.