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Lever Standing Calf Press
target muscles: Gastrocnemius    type: auxiliary

to raise heels as high as possible. Return, bend ankles and repeat. read more

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(3 user ratings)
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views: 26077

Lever Crunch, Seated
target muscles: Rectus Abdominis    type: basic

waist to let elbows and knees move towards each other. Return and repeat. read more

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(3 user ratings)
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views: 28774

Lever Leg Curl, Lying
target muscles: Hamstrings    type: auxiliary

to raise lever toward bottom until lower legs are in vertical postion. Return, keep knees slightly flexed and repeaet. read more

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(2 user ratings)
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views: 24424

Lever Leg Curl, Lying, Single Leg
target muscles: Hamstrings    type: auxiliary

to raise lever toward bottom until lower leg is in vertical postion. Return, keep knee slightly flexed and repeaet. Continue with opposite side. read more

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(1 user rating)
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views: 12368

Lever Butterfly Wide
target muscles: Pectoralis Major, Sternal    type: auxiliary

together. Return until chest is slightly stretched. Repeat. read more

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(1 user rating)
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views: 21278

Smith Press Row, Bent-over
target muscles: Back, General,  Trapezius, Middle    type: basic

toward costal arch until elbows pass torso. Keep elbows close to body. Return, keep arms slightly flexed and repeat. read more

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(4 user ratings)
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views: 26575

Lever Rear Delt Row, T-Bar, Bent Over
target muscles: Deltoid, Posterior    type: basic

up, with upper arms perpendicular to torso, until elbows pass shoulders. Bring shoulder blades together. Return, keep arms slightly flexed, repeat. read more

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(2 user ratings)
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views: 21905

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

rated:  
(1 user rating)
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views: 12881

Sled Vertical Leg Press
target muscles: Quadriceps,  Gluteus Maximus    type: basic

and knees to lower sled until knees are right-angled. Return, keep knees slighty flexed and repeat. read more

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(1 user rating)
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views: 19801

Sled Hack Squat, Full Range of Motion
target muscles: Gluteus Maximus,  Quadriceps    type: basic

and knees to move downward until knees are completely flexed. Return, keep knees slightly flexed and repeat. read more

rated:  
(1 user rating)
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views: 16142

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

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

rated:  
(2 user ratings)
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views
views: 30163

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

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

rated:  
(2 user ratings)
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views: 17333

Lever Seated Hip Adduction
target muscles: Hip Adductors    type: auxiliary

toward each other. Donīt let levers collide. Return and repeat. read more

rated:  
(4 user ratings)
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views: 19287

Smith Press Bench Press, Decline
target muscles: Pectoralis Major, Sternal    type: basic

until elbows reach height of shoulders respectively bench. Return, keep elbows slightly flexed, repeat. read more

rated:  
(1 user rating)
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views: 17398

Sled Leg Press 45°
target muscles: Quadriceps,  Gluteus Maximus    type: basic

and knees to lower sled until lower legs are parallel to floor. Return, keep knees slighty flexed and repeat. read more

rated:  
(3 user ratings)
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views: 27169

Lever Triceps Extension
target muscles: Triceps Brachii    type: auxiliary

arms while pushing lever away and down. Return and repeat. read more

rated:  
(1 user rating)
comments
views
views: 14699

Lever Butterfly
target muscles: Pectoralis Major, Sternal    type: auxiliary

together. Return until elbows and shoulders describe a line and repeat. read more

rated:  
(2 user ratings)
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views
views: 32559

Lever Back Extension, Seated
target muscles: Erector Spinae    type: basic

Bend hips to lean forward. Keep back straight. Return until back is slightly arched. Repeat. read more

rated:  
(5 user ratings)
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views: 25164

Smith Press Smith Squat
target muscles: Quadriceps,  Gluteus Maximus    type: basic

while moving hips backward until thighs are approximately parallel to floor. Return, keep knees slightly flexed and repeat. read more

rated:  
(2 user ratings)
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views: 28152

Sled Leg Press
target muscles: Quadriceps,  Gluteus Maximus    type: basic

and legs to move backward. Keep knees slightly flexed. Return until legs are flexed right-angled. Repeat. read more

rated:  
(2 user ratings)
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views: 19847

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