Exercise Database

Leverage Machine High Row

Steps : 1.) Start by loading weight onto the leverage machine and adjust the settings so that the handles are just above you and knee pads can comfortably keep you down. 2.) Slowly pull both handles down towards your abs retracting your shoulders back as you motion downwards. 3.) As soon as you reach the bottom and feel tension on your lower back, stop, squeeze your muscles and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Machine Seated Tricep Dip

The seated tricep dip exercise uses a machine to work the tricep muscles while in a seated position. Steps : 1.) Start by adjust the seat of the machine so that the handles are equal with your elbows. 2.) Grasping the handles press down with equal pressure till your arms are fully extended. 3.) Pause, hold for a count and then return to the starting position. 4.) Repeat for as many reps and sets as desired.

Weighted Crunch

Steps : 1.) Start by laying flat on your back on the ground and feet rested at a 90 degree angle on a bench. 2.) Hold a weight to your chest or extended out in front of you, then slowly elevate your shoulders off of the floor while your lower back keeps you positioned on the floor. 3.) As soon as you feel tension in your abs, squeeze and hold for a few seconds, release and return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Reverse Curl

Steps : 1.) Stand with your feet shoulders width apart. 2.) Bending at the knees pick up barbell. 3.) With your palms facing downward lift the barbell to your chest while remaining up straight. 4.) Do not bend your upper arms but bend only at your elbows, with your forearms moving. 5.) Keep your wrist straight while raising and lowering the barbell. 6.) Repeat for the desired amount of reps. 7.) After the set bend at your knees to set the barbell down.

Barbell Tricep Extension

Steps : 1.) Lie down on a bench with your head at one end. 2.) Grasp a barbell with an underhand grip. 3.) Move your arms beyond your head and keep them in a straight line. 4.) Bending only your elbows, slowly lower and raise the barbell.

Dumbbell Zottman Curl

The dumbbell zottman curl is an advanced dumbbell bicep exercise where you turn the palms up (supination) and then down (pronation) at the top of the movement. This exercise will strengthen and build the biceps and forearm muscles. Steps : 1.) Start off standing with your feet shoulder-width apart, your knees slightly bent and abs drawn in. 2.) Grab a dumbbell in each hand with your palms facing each other and hands at your sides. 3.) Curl your arms up turning your palms so they are facing down as the dumbbells reach your chest, squeezing your bicep muscles. 4.) Pause for a moment, then turn the palms down (facing the floor) and then return to the starting position as you maintain that position. 5.) Repeat for as many reps and sets as desired.

Cable External Rotation

Steps : 1.) Start by placing an extension band around a post or in a secure position where it will not release and is at elbow level. 2.) Position yourself to the side of the band and with your hand that is opposite of the band, reach out and grab the handle. 3.) Bring the band to your chest keeping your elbow bent in a 90-degree angle then slowly rotate your arm in a backhand motion so that the band externally rotates out. 4.) Continue out as far as possible so that you feel a stretch in your shoulders, hold for a count and then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Tricep Kickback

Steps : 1.) Start by setting up a handle on a low pulley cable machine, facing the machine with your back bent keeping it parallel with the ground. 2.) Grab the handle, bring it to your side and tuck your elbow in towards your body. 3.) Slowly extend your arm back as far as possible, squeezing your tricep and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Reverse Crunch

Steps : 1.) Start with your back flat on the floor and your legs extended and knees bent. 2.) Your arms should be at your sides during the entire exercise. 3.) Keeping your knees bent, move your legs up in the air, followed by inhaling and moving your legs towards your chest, rolling your pelvis back and lift your hips up off of the floor. 4.) Squeeze your abs as you reach the final position, hold on for a few seconds then return your legs back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Parallel Bar Hip Raise

Steps : 1.) Start with body in a vertical leg position with your forearms resting on the pads and your hands holding onto the handles. 2.) Keep your back pressed firm against the pad. 3.) Take your legs and lift them up and keep your knees bent on the way up while exhaling. 4.) As your legs reach parallel to your chest, hold for a few seconds, squeezing your abdominals. 5.) Do not swing your legs as this reduces the positive effect of the exercise. 6.) The release your legs back down to the starting position as you inhale. 7.) Repeat this exercise for as many repetitions as needed.

Leverage Chest Press

Steps : 1.) Start by loading the necessary amount of weight onto the leverage machine, adjusting the seat to where the handles are just beneath your pecs. 2.) Keep your head and chest up, press the handles forward extending through your elbows until you feel a tension in your chest. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Barbell Deep Squat

Steps : 1.) To begin this exercise; start off with a weighted barbell rested upon your shoulders behind your neck. 2.) Bend at your knees and start to sit back with your hips. As you go down for a standard squat keeping your back and chest straight out. 3.) Continue performing the squat until your hamstrings are near or touching your calves. Pause for a few seconds before returning the the starting position. 4.) Then using the force of your heels and lower legs, straighten out and extend your hips to get back to your starting position. 5.) Repeat this exercise for as many repetitions as needed

Cable Deltoid Raise

Steps : 1.) To begin this exercise; start off by standing to the side of a low pulley row and with your right hand grab the handle to the pulley. 2.) Keep your back and chest straight and your feet shoulder width apart. 3.) Take your right hand with the pulley and elevate it up so that it is at shoulder level and hold for a few seconds. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Barbell Glute Bridge

Steps : 1.) To start this exercise; begin with your back flat on the floor and a weighted barbell above your legs. 2.) Roll the bar so that it is resting above the top of your thighs at the increase in the hip. 3.) With the bar upon your hips, extend upward with your back and heels supporting the weight of the bar. 4.) Push the bar up as high a possible then return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Cable Front Raise

The cable front raise is an excellent exercise for targeting the front (anterior) deltoids. It also engages the upper chest and trapezius muscles. Here’s how to perform it correctly: Attach a handle to the low pulley of a cable machine. Select an appropriate weight. Starting Position: Stand facing away from the cable machine. Grab the handle with one hand, allowing the cable to run between your legs. Your arm should be extended straight down in front of your thigh. Stand with your feet shoulder-width apart, keeping a slight bend in your knees. Engage your core and maintain a straight back. Executing the Front Raise: Inhale and brace your core. With a slight bend in your elbow, lift your arm straight up in front of you until it is at shoulder height or slightly above. Your palm should be facing down or slightly inward. Keep your body stationary and avoid using momentum to lift the weight. The movement should be smooth and controlled. Returning to Starting Position: Exhale and slowly lower the handle back to the starting position, controlling the weight as you go. Avoid letting the weight pull your arm down quickly; maintain control throughout the movement.

Barbell Skull Crusher (Reverse Grip)

Steps : 1.) Start by setting up either a weighted barbell or EZ bar, holding it above your chest as you lay with your back flat on a bench, and feet out in front of you. 2.) Slowly, while keeping your elbows fixed in place, lower the weight down towards your head until it is almost touching, squeezing your triceps and holding for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Bench Weighted Decline Crunch

Steps : 1.) Begin by laying back on a decline bench with a weight plate crossed between your arms over your chest and placing your feet securely in the foot rests. 2.) Then slowly curl your body up, making sure to squeeze in through your abdominals and hold for a few seconds at the top. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Bodyweight Calf Raise

Steps : 1.) Start by setting up either a step or a block next to either a support structure or smith machine. 2.) Place the balls of your feet on the edge of the block/step and let your heels drop down towards the floor as far as possible. 3.) Then slowly raise your heels up as high as possible, squeezing your calves and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.