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Smith Press Standing Calf Press
target muscles: Gastrocnemius    type: auxiliary

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

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views: 12293

Table Push-up, Incline
target muscles: Pectoralis Major, Sternal    type: basic

to lower body toward table. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 11995

Fixed Bar Fixed Bar
target muscles: Biceps Brachii    type: static

completely. Hold stretch. read more

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(1 user rating)
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views: 6246

Mat Leg Raise, Push-up Position
target muscles: Gluteus Maximus    type: auxiliary

leg off floor as high as possible. Return. Repeat with opposite leg. read more

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(1 user rating)
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views: 16360

Fitness Ball Hip Extension, Prone, Straight Leg
target muscles: Gluteus Maximus    type: auxiliary

to raise one leg as high as possible. Keep leg straight throughout motion. Return and repeat. read more

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(1 user rating)
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views: 11200

Bodyweight Only Push-up, One Arm
target muscles: Pectoralis Major, Sternal    type: auxiliary

lower body toward floor until elbows are flexed right-angled. Return, keep arm slightly flexed. Repeat. read more

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(2 user ratings)
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views: 10365

Step Push-up, Decline
target muscles: Pectoralis Major, Clavicular    type: basic

to lower body toward floor until elbows are flexed right-angled. Return, keep arms slightly flexed. Repeat. read more

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(1 user rating)
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views: 10744

Barbell Floor Press
target muscles: Triceps Brachii    type: auxiliary

up above chest. Keep arms slightly bent. Return until upper arms slightly touch floor and repeat. read more

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(2 user ratings)
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views: 25623

Barbell Roll-out
target muscles: Rectus Abdominis,  Hip Flexors    type: auxiliary

away until arms are extended out to front. Let torso follow motion. Maintain core tension while hips extend. Slowly move down as far as possible. Return by flexing waist and hips. Repeat. read more

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(3 user ratings)
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views: 31724

Dumbbell Row, Incline
target muscles: Back, General,  Rhomboids    type: auxiliary

upward by flexing rear shoulders and back. Bring shoulder blades together. Keep elbows close to torso and let forearms point down. Return, keep arms slightly flexed and repeat. read more

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(3 user ratings)
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views: 35590

Bodyweight Only Chin-up
target muscles: Brachialis,  Latissimus Dorsi    type: basic

up until chin reaches bar. Lower body, keep arms slightly flexed. Repeat. read more

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(3 user ratings)
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views: 41790

Fitness Ball Front Raise, Seated
target muscles: Deltoid, Anterior    type: auxiliary

up until upper arms are parallel to floor. Return and repeat. read more

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(3 user ratings)
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views: 10195

Dumbbell Rear Lateral Raise, Incline, One Arm
target muscles: Deltoid, Posterior    type: auxiliary

up until upper arm is parallel to floor or slightly higher. Return and repeat. read more

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(3 user ratings)
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views: 22628

Barbell Bench Press, Decline
target muscles: Pectoralis Major, Sternal    type: auxiliary

until elbows reach height of shoulders or bench. Return, keep arms slightly flexed. Repeat. read more

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(3 user ratings)
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views: 28270

Fixed Bar Fixed Bar, Straight Arm
target muscles: Pectoralis Major, Sternal    type: static

in opposite direction of fixed arm. Hold stretch. read more

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(3 user ratings)
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views: 11944

Fixed Bar Fixed Bar
target muscles: Hamstrings    type: static

leg. Hold stretch. Continue with opposite side. read more

rated:  
(2 user ratings)
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views: 7703

Smith Press Behind Neck Press
target muscles: Deltoid, Anterior    type: basic

behind head. Press bar up, keep arms slightly bent. Repeat. read more

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(2 user ratings)
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views: 29276

Lever Seated Hip Abduction
target muscles: Hip Abductors    type: auxiliary

away from each other as far as possible. Return and repeat. read more

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(2 user ratings)
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views: 16299

Water Bottles Lunge
target muscles: Quadriceps,  Gluteus Maximus    type: basic

until knee of rear leg is just above floor. Extend legs and hip to return. Keep knees slightly flexed and repeat. read more

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(2 user ratings)
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views: 10234

No Equipment Standing
target muscles: Rectus Abdominis    type: static

and arch back while moving arms back as far as possible. read more

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(4 user ratings)
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views: 8463