Exercise Database

Barbell Pullover

Steps : 1.) To begin this exercise; start off by lying on your back on a flat bench holding a weighted barbell above your chest with your arms slightly bent. 2.) Keeping your arms bent, slowly lower your arms behind your head until you feel a stretch on your chest then hold onto that position for a few seconds. 3.) Then return the barbell back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Smith Machine Stiff-Leg Deadlift

Steps : 1.) To begin this exercise; start off by setting the bar on the smith machine so that it is parallel with your thighs and hold on with a palms forward grip. 2.) Take the bar off of the machine, while keeping your knees straight, lower the barbell down right above your feet and squeeze tightly upon your hamstrings. 3.) Then start lifting your chest and body back up when you feel your hamstrings stretch. 4.) Return back to the starting position. 5.) Repeat this exercise for as many repetitions as needed.

Dumbbell Shoulder Raise

Steps : 1.) Start by standing up straight with your feet shoulder-width apart and your arms straight and in front of the body. Rest the dumbbells on the front thighs. 2.) Slowly raise your arms up until they are parallel with the floor. You will feel a stretch in the front of the shoulders. Maintain a tight core throughout the movement. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Forearm Plank with Hip Abduction

Steps : 1.) Start off on your hands and toes in a modified push-up position. Next, place both forearms on the ground and extend both legs transitioning to a plank. 2.) Take one of your legs and bring them out to the side of your body (hip abduction), keeping it parallel to the floor, holding the position for a few seconds. 3.) After feeling tension in your core, bring the leg back to the center and then return to the starting position. 4.) Repeat this motion with the opposite leg and continue to alternate. 5.) Perform as many reps and sets as desired.

Dumbbell Hammer Shoulder Press

Steps : 1.) To begin this exercise; start off by taking a dumbbell in each hand and keep your arms extended down with your palms facing inward. 2.) Take the dumbbells and slowly lift them until they are extended overhead. 3.) Hold onto this position for a few seconds then lower the weights down into a 90-degree push position. 4.) Repeat this exercise for as many repetitions as needed

Cable Decline Chest Fly

Steps : 1.) Start by setting up handles on two low pulley cable machines and placing a decline bench in between both machines. 2.) Grab onto both handles with an overhand grip and lay down on the decline bench, keeping your back flat on the bench and feet underneath the foot rests. 3.) Raise the handles above your head as this will be your starting position. 4.) Slowly lower and extend your arms out to your sides, feeling a stretch in your chest and hold for a count. 5.) Return back to the starting position and squeeze your chest. 6.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Bicep Curl

Steps : 1.) Start by standing up straight, with a dumbbell in one hand and feet flat on the floor. 2.) Hold the dumbbell in an underhand grip with your palms facing up, then slowly lift the dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Hip Stretch

Steps : 1.) Start by sitting on the floor with one leg extended out in front of you, the other bent and crossed over the extended leg. 2.) Keep one hand on the floor and the other rested upon the bent knee. 3.) Slowly rotate your upper body in the direction of the bent leg until you feel a stretch on the lower back. 4.) Hold for 15 to 30 seconds then switch sides. 5.) Repeat for as many reps and duration as desired.

Dumbbell Supinated One-Arm Wrist Curl

Steps : 1.) To begin this exercise; take one dumbbell and sit down on the edge of a flat bench and keep your feet on the floor. 2.) Take the dumbbell and bring it up so that your forearm and arm are rested on your knee; and the palm of your hand is facing up. 3.) Curl the dumbbells up, through your wrists until you feel a stretch in the muscle. 4.) Hold this position for a count and then lower the dumbbell back to the starting position. 5.) Repeat for as many reps and sets as desired. Notes : 1.) Keep your forearms and legs still during the exercise. 2.) You want to make sure that you are isolating and targeting the forearm muscle

Barbell Seated Calf Raise

The barbell seated calf raise is a version of the standard calf raise that uses a block and barbell. Steps : 1.) Start by placing a block on the floor about one foot in front of a bench. 2.) Rest a barbell across your upper thighs and then sit on the bench with the balls of your feet placed upon the block. 3.) While keeping the barbell rested across your thighs, slowly raise and lower your heels up as high as possible without lifting your foot off of the block. 4.) Repeat for as many reps and sets as desired.

Barbell Clean and Jerk

Steps : 1.) To begin this exercise; start off with a weighted barbell in front of your feet and raise it slightly so that it is parallel with your shins. 2.) Lower your hips and bend your knees a bit while keeping your back straight so that the weight of the bar is rested upon your heels 3.) Pull up on the bar so that it reaches the mid-thigh position then perform a jumping movement, which you extend your knees and hips allowing the bar to move upward. 4.) Keep the bar pressed up and rested against your palms and shoulders. 5.) Then while in a full squat position push your torso upward thrusting with your hips, quads and heels keeping your knees bent slightly and straighten out your back. 6.) With the barbell pressed up overhead, spread your legs out with one leg stretched out a bit forward and the other pushed back slightly maintaining the clean press overhead. 7.) Hold onto this position for a few seconds. 8.) Return back to the starting position by letting the barbell roll down off of your shoulders and lightly bring it back down to the floor. 9.) Repeat this exercise for as many repetitions as needed

Barbell Bicep Drag Curl

Steps : 1.) To begin this exercise; take a barbell with palms facing forward with the barbell resting at your pelvis. 2.) Then take the barbell and curl it towards your upper chest as in a way to “Drag” the bar up. 3.) Hold and squeeze the biceps tightly. 4.) Return the barbell back down to the starting position keeping the barbell in contact with your body. 5.) Repeat this exercise for as many repetitions as needed.

Wall Calf Stretch

Steps : 1.) Begin by standing in front of a wall, about a few feet away, placing one foot in front of your body as you lean towards the wall. 2.) As you lean closer with your body, rest your hands up against the wall keeping your heels, hips and head in a straight line as well as feet flat on the floor. 3.) Extend forward until you feel a stretch in your calves and then hold for 15 to 30 seconds. 4.) Return to the starting position and repeat for as many reps, sets and however long you desire.

Dumbbell Seated Alternating Shoulder Press

Steps : 1.) Start by sitting on either a flat or elevated bench with your feet in front of you, holding a dumbbell in each hand keeping them rested at shoulder level next to your head. 2.) Slowly elevate one hand up towards the ceiling, keeping the other at the side of your head, and squeeze your shoulder. 3.) Hold for a count then return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Barbell Wrist Curl (Palms Down)

Steps : 1.) Start by placing the barbell on the floor in front of a flat bench. 2.) Sit down on the bench with your legs shoulder width apart. 3.) Use your hands to grab the barbell and bring it up so that your forearms are resting against your thighs with palms downward. 4.) Start out by curling your wrist upwards and exhaling. 5.) Slowly lower your wrist back down to the starting position while inhaling. (Do not move your arms or legs during the exercise.) 6.) Repeat for the desired amount of reps.

Boxing

Boxing is a combat sport in which two people fight one another with their fists, it is a great exercise that helps increase stamina, agility and strength while also helping you lose weight and tone your body.

Barbell Clean Deadlift

Steps : 1.) To begin this exercise; start off with a weighted barbell right in front of your shins with an overhand grip. 2.) Bend down at the knees with your back straight, chest up, head facing forward and pull up on the barbell with the driving force from your heels. 3.) As you lift the barbell up, keep your back straight and pull up. 4.) When the barbell crosses your knees, lift up with your torso until the bar has reached your hips and your knees are fully extended. 5.) Repeat this exercise for as many repetitions as needed

Smith Machine Single-Leg Calf Raise

Steps : 1.) Start off setting up a smith machine with the amount of weight that you would like to perform for this exercise and placing either a step or block underneath the bar. 2.) Position yourself underneath the bar so that the bar is racked on the top of your back muscles. 3.) Step up on the block or step with your right foot that the ball of your foot is rested upon the platform and keep your other leg extended behind you. 4.) Release the bar from the rack and slowly lower your heel down towards the floor, then elevate your heel up towards the ceiling as far as possible squeezing your calf. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.