Exercise Database

Machine Back Extension

Steps : 1.) Start by positioning yourself on the back extension machine with your feet rested on the platform in front of you. 2.) Hold onto the handles at your sides and keep your back flat on the padding behind you. 3.) Slowly extend your back, pushing the padding backward, feeling a stretch in your lower and upper back, squeeze and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Tricep Extension (Supine)

The barbell tricep extension, also known as the lying tricep extension or skull crusher when done in a supine position, is a great exercise for targeting the triceps. Here's how you can perform it: Preparation: Lie down on a flat bench with your back pressed against it. Your feet should be flat on the floor for stability. Hold a barbell with an overhand grip (palms facing away from you), slightly narrower than shoulder-width apart. Your arms should be fully extended towards the ceiling, perpendicular to the floor. Execution: Lower the barbell towards your forehead by bending your elbows. Keep your upper arms stationary throughout the movement. Lower the barbell until your forearms are parallel to the floor or until you feel a good stretch in your triceps. Your elbows should be pointing towards the ceiling. Pause briefly at the bottom of the movement, then extend your elbows to raise the barbell back to the starting position. Keep your wrists firm and stable throughout the exercise.

Smith Machine Shoulder Press

Steps : 1.) To begin this exercise; start off by placing an incline bench underneath a smith machine and align the barbell at a height that you are able to reach the bar. 2.) Grab onto the barbell and lift the bar off from the rack with your palms facing forward and then lower the barbell until it is level with your chin. 3.) Push the barbell back to the starting position by squeezing your shoulders. 4.) Repeat this exercise for as many repetitions as needed.

Step Machine

A step machine utilizes the stair master machine or stepping machine to burn calories, tone the body, increase core and lower body strength, and improve endurance and stamina

Machine Assisted Dip

Steps : 1.) Start by setting up the weight that you would like to perform for this exercise and making sure that the knee rests are in position for your body to rest upon. 2.) Climb onto the machine and place your knees upon the rest, then once in position push down upon the handles at your sides to lower your body down towards the floor. 3.) Squeeze with your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Bulgarian Split Squat

The barbell single-leg squat exercise is an advanced exercise that works on strengthening the muscles in hip and leg while improving core strength and coordination. Steps : 1.) Start by placing a barbell on your back above your shoulders with a wide grip. 2.) Place one foot behind you resting it on a bench. 3.) Slowly lower down until you're about parallel to the floor with the involved leg. 4.) Slowly return to an upright position focusing on your hip and thigh. 5.) Switch legs and repeat for as many reps and sets as desired.

Barbell Lunge

The barbell lunge exercise is a classic leg and lower body exercise that helps strengthen leg muscles and build overall strength. Steps : 1.) Start off by placing a weighted barbell across your upper back, using a slightly wider shoulder-width grip, keeping your feet about 8 inches apart and toes facing forward. 2.) Once in position, take a step forward (about 2 to 3 feet), making sure that you keep your abs tight and your upper body straight, and lower your back knee towards the floor as if you were kneeling. 3.) As you continue down towards the floor, keep your other knee bent at a 90 degree angle while making sure that your back knee does not touch the ground. 4.) Once in the final position and you feel a stretch in your muscles, hold for a count then return back to the starting position. Tips : 1.) Do not put the pressure of your body on your knee during this exercise. 2.) The knee you are leaning forward on should not move beyond the toe of this foot.

Road Cycling

Road cycling is an exercise based upon racing bicycles that focuses on endurance, stamina, balance, coordination and bursts of speed.

Stationary Bike

The stationary bike exercise utilizes an exercise to burn calories, tone the body, strengthen the legs, increase stamina and endurance as well as balance.

Indoor Cycling

Indoor cycling is a form of exercise that focuses on endurance, stamina, strength, intensity, intervals and recovery

Rowing

Rowing is a sport that involves racing across rivers, lakes or oceans. It requires full body strength and endurance building upon work capacity, strength, endurance, coordination, stamina and core strength.

Weighted Tricep Dip

Steps : 1.) Start by setting up a weighted belt around your waist with the amount of weight that you can perform for this exercise. 2.) Elevate yourself off of the platform so that you are being held up by your upper body and the weight is dangling towards the floor. 3.) Slowly lower yourself toward the floor, keeping your body as upright as possible. 4.) Lower yourself until your elbows are at shoulder level, squeezing your triceps and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

EZ Bar Decline Close Grip Skull Crusher

The EZ bar decline close grip skull crusher exercise combines the close grip bench press with tricep extension to target the tricep muscle and build bigger arms. Steps : 1.) Start by lying with your back on a flat bench and gripping a barbell with a close grip, about 8-12 inches apart. 3.) Keeping your arms close to your sides lower the bar so it touches your chest. 4.) Slowly return to starting position, concentrating on your triceps. 5.) At the top of the exercise bend your arms down towards your head. 6.) Raise the bar back up over your chest and repeat.

Dumbbell Bent-Over Reverse Fly

Steps : 1.) Start by standing up straight with your feet shoulder-width apart and holding a dumbbell in each hand at your side. 2.) Bend down so that your body is parallel with the floor and bring the weights in front of you to about knee level. 3.) Slowly extend your arms up and out so that the weights are at level with your head and squeeze your shoulders. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Barbell Front Squat

The barbell front squat exercise works the same muscles as the rear squat exercise without placing the weight of the bar on your shoulders and helps strengthens overall body strength. Steps : 1.) Start by placing the barbell on your upper chest and resting it across your front deltoids and holding it with your arms crossed securely. 2.) Once in position, slowly squat down towards the floor until your upper thighs are parallel to the ground and hold the position for a count. 3.) Slowly return back up to the starting position and repeat for as many reps and sets as desired. Tips : 1.) Practice the squat without any weight to allow yourself to become comfortable with the movements.

Cable Upright Row

The cable upright row is an excellent exercise for targeting the shoulders and upper traps. Here's a step-by-step guide to performing the cable upright row correctly: Set Up the Machine: Attach the straight bar or rope attachment to the low pulley of the cable machine. Adjust the weight to a suitable level. Starting Position: Stand facing the cable machine with your feet shoulder-width apart. Grasp the bar with an overhand grip (palms facing your body), hands about shoulder-width apart. Stand straight with your chest up, shoulders back, and core engaged. Executing the Row: Pull the bar straight up towards your chin, leading with your elbows. Your elbows should flare out to the sides. Keep the bar close to your body as you lift. End Position: Lift the bar until your elbows are at or just above shoulder height. Your hands should be approximately at chest level. Hold the top position for a brief moment to maximize the contraction in your shoulder and upper trap muscles. Return to Starting Position: Slowly lower the bar back to the starting position, maintaining control of the weight throughout the movement.

Dumbbell Step-Up

The dumbbell step-up exercise builds strength and develops coordination in the upper leg and glute areas. Steps : 1.) Place a bench, box or step in front of you. 2.) Grasp a dumbbell in each hand. 3.) With your left leg, step up on the bench, follow with your right leg. 4.) Step down with your left leg and then your right leg. 5.) Repeat starting with your right leg. Tips 1.) Use a lighter weight until you are used to the motion of this exercise.

Machine Leg Press (Wide Stance)

Steps : 1.) Start by setting up the amount of weight that you would like to perform on a Leg Press Machine. 2.) Sit down on the machine and place your legs on the rest with a wide stance and back flat on the padding behind you. 3.) Release the weight off of the rack and bring it down, feeling a stretch in your quads and hamstrings until you make a 90-degree angle with your legs or as far as you can go down. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.