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Cable Curl, Standing, Rope
target muscles: Brachioradialis    type: auxiliary

arms to pull rope toward chest. Return, keep arms slightly flexed. Repeat. read more

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views: 14754

Cable Upright Row, One Arm
target muscles: Deltoid, Lateral    type: auxiliary

toward corresponding shoulder. Always keep elbow above wristand hold wrist loose to let it be flexed while pulling up. Return and repeat. Continue with opposite side. read more

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views: 13503

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

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views: 18424

Monkeybars Pull-up, Upright
target muscles: Latissimus Dorsi    type: auxiliary

up while torso remains upright. Stop as head is just below bar. Return, keep arms slightly flexed. Repeat. read more

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views: 13006

Dumbbell Triceps Extension, Lying, One Arm
target muscles: Triceps Brachii    type: auxiliary

lower dumbbell to side same of head. Keep elbow in position. Return and repeat. read more

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views: 24620

Weight Plate Front Raise
target muscles: Deltoid, Anterior    type: auxiliary

to front until upper arms are parallel to floor or slightly higher. Return and repeat. read more

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views: 35812

Barbell Bench Press, Close Grip
target muscles: Triceps Brachii    type: basic

to costal arch. Keep elbows close to body. Return, keep arms slightly flexed. Repeat. read more

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views: 25501

Mat Leg Extension, Supine
target muscles: Quadriceps    type: auxiliary

leg, keep knee in position. Return and repeat. Continue with opposite side. read more

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(1 user rating)
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views: 15299

Bench Dip, Bench
target muscles: Triceps Brachii    type: basic

until arms are flexed right-angled. Return, keep arms slightly flexed. Repeat. read more

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views: 17498

Mat Hip Raise, Supine, One Leg
target muscles: Hamstrings,  Gluteus Maximus    type: auxiliary

until far knee, hips and shoulders are aligned. Return, keep hips off foor and repeat. Continue with opposite side. read more

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views: 22458

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

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

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views: 34022

Monkeybars Split Squat
target muscles: Quadriceps    type: basic

until front leg is flexed right-angled. Return, keep legs slightly flexed. Repeat. read more

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views: 7624

Cable Row, Bent over
target muscles: Back, General    type: basic

toward belly. Let elbows travel close besides torso. Return, keep arms slightly bent. Repeat. read more

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views: 33853

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

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(3 user ratings)
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views: 28825

Tube Row, Standing, Wide
target muscles: Deltoid, Lateral    type: auxiliary

arms up until parallel to floor. Let elbows point to sides. In upper position align elbows and shoulders. Return, keep arms slightly flexed. Repeat. read more

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views: 13354

Cable External Rotation, Seated
target muscles: Infraspinatus    type: auxiliary

rotate shoulder and pull stirrup away from pulley. Keep elbow in position. Return and repeat. Turn around and continue with opposite side. read more

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views: 19822

Cable Triceps Extension, Lying, One Arm
target muscles: Triceps Brachii    type: auxiliary

completely. Return and repeat. Continue with opposite side. read more

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views: 11470

Cable Kickback, Bent-over
target muscles: Triceps Brachii    type: auxiliary

completely, keep elbow fixed. Return and repeat. Continue with opposite side. read more

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(2 user ratings)
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views: 24736

Mat Crunch, Side
target muscles: Obliques    type: auxiliary

twist waist to raise upper body to one side. Keep lumbar spine on mat. Return and repeat. read more

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views: 17998

Aero Step Squat, Coordination, Split
target muscles: Quadriceps,  Gluteus Maximus    type: basic

until knees are about parallel to floor. Keep back straight, flex hips and move backward to keep knees above feet. Remain in lower position for a moment. Return, keep legs slightly flexed. Repeat. read more

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views: 13998