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Barbell Behind Neck Press, Standing
target muscles: Deltoid, Anterior    type: basic

behind head. Return, keep arms slightly flexed. Repeat. read more

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(2 user ratings)
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views: 29328

Dumbbell Fly, Decline
target muscles: Pectoralis Major, Sternal    type: auxiliary

to sides in a circular motion until elbows reach height of bench pad. Return, donīt let dumbbell collide at top of motion. Return. read more

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(2 user ratings)
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views: 26781

Indoor Cardio Elliptical Crosstrainer, With Arms
target muscles: Gluteus Maximus,  Quadriceps    type: basic

with moderate speed. Arm levers move back and forth. read more

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(2 user ratings)
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views: 29772

Step Crunch, Decline
target muscles: Rectus Abdominis    type: basic

raise upper body. Keep lumbar spine on mat. Return and repeat. read more

rated:  
(2 user ratings)
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views: 12152

Bodyweight Only Crunch, Reverse
target muscles: Rectus Abdominis    type: auxiliary

and raise hips. Avoid any hip-flexing motion, maintain right-angled position of knees and hips. Slowly return to starting position and repeat. read more

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(2 user ratings)
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views: 44849

Indoor Cardio Cycle Ergometer
target muscles: Gluteus Maximus,  Quadriceps    type: basic

ard. read more

rated:  
(2 user ratings)
comments
views
views: 23417

Bodyweight Only Hip Abduction, Standing
target muscles: Hip Abductors    type: auxiliary

leg to side as high as possible. Return and repeat. read more

rated:  
(2 user ratings)
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views
views: 15094

Bodyweight Only Pull-up, Behind Neck
target muscles: Latissimus Dorsi    type: basic

up while leaning forward until neck reaches bar. Return, keep arms slightly flexed. Repeat. read more

rated:  
(4 user ratings)
comments
views
views: 23912

Dumbbell Wrist Curl
target muscles: Hand Flexors    type: auxiliary

as high as possible. Return and repeat. Continue with opposite side. read more

rated:  
(4 user ratings)
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views
views: 16516

Mat Crunch Up
target muscles: Rectus Abdominis    type: auxiliary

to raise torso and, slightly, hip. Return until shoulder blades reach floor. Repeat. read more

rated:  
(3 user ratings)
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views: 22994

Cable Standing Fly
target muscles: Pectoralis Major, Sternal    type: auxiliary

toward each other in front of waist in an embracing motion. Keep elbows fixed and facing to sides in lower position. Return and repeat. read more

rated:  
(4 user ratings)
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views: 38123

Mat Body Raise, Prone
target muscles: Erector Spinae    type: auxiliary

lift torso, legs and arms. Return and repeat. read more

rated:  
(3 user ratings)
comments
views
views: 25783

Dumbbell Fly, Lying
target muscles: Pectoralis Major, Sternal    type: auxiliary

to sides in a circular motion until elbows reach height of bench. Return and repeat. read more

rated:  
(9 user ratings)
comments
views
views: 49985

Broomstick Bent-over, Broomstick
target muscles: Latissimus Dorsi    type: static

while hips move backward. Let shoulders and torso be pulled forward. Keep head between upper arms and back straight. Hold stretch. read more

rated:  
(3 user ratings)
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views: 12109

Mat Russian Twist, Seated
target muscles: Obliques    type: auxiliary

from side to side. Keep hips in stable position and let head follow motion. read more

rated:  
(3 user ratings)
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views
views: 22993

Smith Press Seated Calf Press
target muscles: Soleus    type: auxiliary

to raise heels as high as possible. Return, donīt put heels on floor, repeat. read more

rated:  
(3 user ratings)
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views
views: 13454

Lever Row, T-Bar
target muscles: Back, General    type: basic

up until elbows pass close besides torso. Bring shoulder blades together. Return, keep arms slightly flexed, repeat. read more

rated:  
(0 user ratings)
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views
views: 22984

Indoor Cardio Recumbent Cycle
target muscles: Quadriceps    type: basic

ard. read more

rated:  
(0 user ratings)
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views
views: 15298

Elastic Band Diagonal Pull, Prone
target muscles: Latissimus Dorsi    type: auxiliary

arm beyond head while other arm travels back toward torso. Return and repeat. Continue with opposite side. read more

rated:  
(0 user ratings)
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views: 12843

Elastic Band Shoulder Bridge
target muscles: Gluteus Maximus    type: auxiliary

until knees, hips and shoulders are alighned. Return, donīt let hips rest. Repeat. read more

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(0 user ratings)
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views: 9617