Exercise Demonstrations

Body weight Squat

Primary muscle group(s):
Quadriceps, Hamstrings & Glutes

Stand up straight with a tight core and flat back. Fold your arms in front. Your feet can be shoulder-width and toes and pointing forward or feet wider and toes pointing outwards. Slowly descend by driving your hips back first and bending your knees. Keep your chest up and back straight. Once your thigh muscle is below parallel then rise back to the starting position.

Dumbbell Box Squats

Primary muscle group(s):
Glutes, Hamstrings & Quadriceps

Place a bench or box behind you just below knee height. Hold a dumbbell in each hand or one dumbbell in both hands at chest height. Stand up straight with a tight core and flat back. Your feet can be shoulder-width and toes and pointing forward or feet wider and toes pointing outwards. Slowly descend by driving your hips back first and bending your knees. Keep your chest up and back straight. Touch the box with your glutes then slowly rise back to the starting position. Make sure the bench or box is just below knee height.

Goblet Squat (Dumbbell Front Squat)

Primary muscle group(s):
Quadriceps, Hamstrings & Glutes

Stand with your feet shoulder width apart while holding a dumbbell to your chest. You should hold the dumbbell by one end between your hands. Your feet can be shoulder-width and toes and pointing forward or feet wider and toes pointing outwards. This is the start position. Squat down keeping your back straight and pushing your hips back. Continue down until your thighs are below parallel to the floor. Hold for a count of one. Return to the start position. Repeat.

Smith Machine Back Squats

Primary muscle group(s):
Quads, Hamstrings and Glutes

Set up the barbell on the Smith Machine so that it is at the same height as your upper chest. Position your body under the bar, with knees slightly bent so that the bar is resting on the back of your shoulders.

Stand with your feet shoulder width apart or wider if required. Start by unracking the bar then pushing your hips back and lowering your body by bending at the hips as if sitting down. Continue this movement down until your thighs are below parallel to the floor making sure your knees are pointing in the same direction as your feet. Push up through your feet while straightening your hips and knees, until you are standing in the start position.

Make sure you back is straight and chest is upright.

Barbell Back Squat

Primary muscle group(s):
Quads, Hamstrings and Glutes

Set up the barbell on the squat rack so that it is at the same height as your upper chest. Position your body under the bar, with knees bent so that the bar is resting on the back of your shoulders.

Stand with your feet shoulder width apart or wider if required. Start by pushing your hips back and lowering your body by bending at the hips as if sitting down. Continue this movement down until your thighs are below parallel to the floor making sure your knees are pointing in thesame direction as your feet. Hold for a count of one. Push up through your feet while straightening your hips and knees, until you are standing in the start position.

Make sure you back is straight and chest is upright.

Smith Machine Front Squat

Primary muscle group(s):
Glutes, Hamstrings Quadriceps

Set the bar on the Smith Machine at chest height. Position yourself with your upper chest and front of your shoulders under the bar. Grip the bar and unrack it. Grasp the bar in your finger tips keeping your elbows high and resting the bar on the front of your shoulders. Alternatively you can cross your arms over the bar.

Start by pushing your hips back and lowering your body by bending at the hips as if sitting down, keeping your chest up and back straight. Continue this movement down until your thighs are slightly lower than parallel to the floor. Make sure your knees are pointing in the same direction as your feet. Push up through your feet while straightening your hips and knees, until you are standing in the start position. Keep your chest up and back straight at all times.

Barbell Front Box Squat

Primary muscle group(s):
Glutes, Hamstrings & Quadriceps

Place a bench or box behind you just below knee height. Set up the barbell on the squat rack so that it is at the same height as your upper chest.

Position yourself with your upper chest and front of your shoulders under the bar. Grasp the bar in your finger tips keeping your elbows high. Maintaining control, lift the bar up and take two steps backwards to the box or bench.

Your feet can be shoulder-width and toes and pointing forward or feet wider and toes pointing outwards. Slowly descend by driving your hips back first and bending your knees. Keep your chest up and back straight. Make sure your knees track in the same direction as your toes. Touch the box with your glutes then rise back to the starting position.

Front Squat Arms Crossed

Primary muscle group(s):
Glutes, Hamstrings & Quadriceps

Position yourself with your upper chest and front of your shoulders under the bar. Cross your arms over the bar with your finger tips keeping the bar balanced. Lift the bar up and take two steps backwards.

Your feet can be shoulder-width and toes and pointing forward or feet wider and toes pointing outwards. Slowly descend by driving your hips back first and bending your knees. Keep your chest up and back straight. Make sure your knees track in the same direction as your toes. Aim to squat below thigh parallel to the floor then rise back to the starting position.

Barbell Front Squat

Primary muscle group(s):
Glutes, Hamstrings Quadriceps

Warning: Don’t attempt this exercise if you have poor wrist flexibility.

Position yourself with your upper chest and front of your shoulders under the bar. Grasp the bar in your finger tips keeping your elbows high. Maintaining control, lift the bar up and take two steps backwards.

Start by pushing your hips back and lowering your body by bending at the hips as if sitting down, keeping your chest up and back straight. Continue this movement down until your thighs are slightly lower than parallel to the floor. Make sure your knees are pointing in the same direction as your feet. Hold for a count of one. Push up through your feet while straightening your hips and knees, until you are standing in the start position. Keep your chest up and back straight at all times. Return to the starting position and repeat.

Body Weight Split Squat

Primary muscle group(s):
Quadriceps, Glutes, Hamstrings.

From a standing position place one foot forward and one back so you have a decent stride length. Maintain your balance on the toes of your rear foot. Bend your knees and lower your body so your front thigh is parallel to the floor. Return to the starting position without locking out your knee and keeping your rear heel elevated off the floor. Repeat then switch sides once set is complete.

Smith Machine Split Squat

Primary muscle group(s):
Quadriceps, Glutes, Hamstrings.

Set the bar on the Smith Machine just below shoulder height. Place the bar on the back of your shoulders not your neck. Unrack the bar. Place one foot forward and one back so you have a decent stride length. Maintain your balance on the toes of your rear foot. Bend your knees so your front thigh are parallel to the floor. Return to the starting position without locking out your knee and keeping your rear heel elevated off the floor. Repeat then switch sides once set is complete.

Barbell Split Squat

Primary muscle group(s):
Quadriceps, glutes, hamstrings.

Set the barbell on the rack just below shoulder height. Place the bar on the back of your shoulders not your neck. Unrack the bar and take two steps backwards. Take a long step forward and maintain your balance on the toes of your rear foot. Bend your knees so your front thigh are parallel to the floor. Return to the starting position without locking out your knee and keeping your rear heel elevated off the floor. Repeat then switch sides once set is complete. You can also complete with dumbbells.

Dumbbell Bulgarian Split Squat

Primary muscle group(s):
Quadriceps, glutes, hamstrings.

Stand up straight while holding two dumbbells. Maintain a tight core and straight back. Place your right foot on top of a bench behind you with toes facing down. Bend at the front knee as you drop the back knee. Allow your thigh to come to parallel with the floor. Pause then return to the starting position without locking out your knee. Repeat then switch sides once set is complete. You can also complete without dumbbells.

Barbell Bulgarian Split Squat

Primary muscle group(s):
Quadriceps, glutes, hamstrings.

Place a box or bench behind you lower than knee height. Set the barbell on the rack just below shoulder height. Place the bar on the back of your shoulders not your neck. Walk backwards to the box. Place your right foot on top of a bench behind you with toes facing down. Bend at the front knee so your thighs are parallel to the floor. Return to the starting position without locking out your knee. Repeat then switch sides once set is complete. You can also complete with dumbbells.

Lunges

Primary muscle group(s):
Quadriceps, Glutes & Hamstrings

Stand straight with your feet shoulder width apart and place your hands on your hips or by your side. This is the start position. Step forward with either leg in a long stride. Keep your other foot in place behind you. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement. Continue down until your back knee is just above the ground. (Your front knee be bent at 90 degrees). Hold for a count of one. Push down through your front heel and and you toes of your back foot and straighten both knees to return to the start position. Pause then repeat with your other leg.

Dumbbell Lunges

Primary muscle group(s):
Glutes, Hamstrings & Quadriceps

Holding a dumbbell in each hand stand with your feet shoulder width apart. Step forward with either leg in a long stride. Keep your other foot in place behind you. Bend your knees as you do this so your body is lowered towards the ground. Keep your back straight throughout the movement. Continue down until your back knee is just above the round. (Your front knee be bent at 90 degrees). Hold for a count of one. Push down through your front heel and and you toes of your back foot and straighten both knees to return to the start position. Pause then repeat with your other leg.

Reverse Dumbbell Lunge

Primary muscle group(s):
Hamstrings, Quadriceps & Glutes

Stand up straight with a tight core, holding the dumbbells at your sides. Slowly, step back with your right leg. Your toes should be straight and facing forward. Keep the front knee bent. Bend and lower the back knee to where it is just above the ground. Step forward to the starting position.

Barbell Lunge

Primary muscle group(s):
Quadriceps, Hamstrings & Glutes

Warning: This exercise requires a great deal of balance. If you suffer from balance problems or ankle/knee instability, it is best either avoid it, or just use your own body weight while holding on to a steady object.

Warning: Never perform any exercise with a barbell on your back if you suffer from balance problems. For safety, this exercise is best performed inside a squat rack.

Set up a barbell on a rack at just below shoulder level. Step under the bar placing the bar on the back of your shoulders. Do not rest the bar on your neck.

Lift the barbell clear of the rack by pushing with your legs, while straightening your torso. Take two steps backwards away from the rack. Step forward with your right leg and lower your body by bending at both knees. Keep your back straight and be careful to maintain your balance. Aim to lower your body until your front knee angle is approximately 90 degress. Keep your rear heel off the floor and push up through your front foot and the toes of your rear foot and return to the starting position. Complete all the repetitions for one leg before switching.

Barbell Reverse Lunge

Primary muscle group(s):
Quadriceps, Hamstrings & Glutes

Warning: This exercise requires a great deal of balance.

Warning: Never perform any exercise with a barbell on your back if you suffer from balance problems. For safety, this exercise is best performed inside a squat rack.

Set up a barbell on a rack at just below shoulder level. Step under the bar placing the bar on the back of your shoulders. Do not rest the bar on your neck.

Lift the barbell clear of the rack by pushing with your legs, while straightening your torso. Take one step backwards away from the rack. Step backwards with your right leg and lower your body by bending at both knees. Keep your back straight and be careful to maintain your balance. Aim to lower your body until your front thigh is parallel to the floor. Keep your rear heel off the floor and push up through your front foot and the toes of your rear foot and return to the starting position. Complete all the repetitions for one leg before switching.

Step Ups

Primary muscle group(s):
Hamstrings, Quadriceps, Glutes and calves

Place a box in front of you. Brace your core and lower back. Step up on the box with your left leg and place your right foot on the box. Step down with your right leg but keep your left leg on the box. Repeat on the same side for the desired amount of reps then change sides. You can add weight to this exercise by holding dumbbells.

Dumbbell Step up

Primary muscle group(s):
Hamstrings, Quadriceps, Glutes and calves

Place a box in front of you that is lower than knee height. Hold a dumbbell in each hand or one dumbbell at chest height. Brace your core and lower back. Step up on the box with your left leg and place your right foot on the box. Step down with your right leg but keep your left leg on the box. Repeat on the same side for the desired amount of reps then change sides.

Lateral Dumbbell Step ups

Primary muscle group(s):
Hamstrings, Quadriceps, Glutes and calves

Place a box or bench to your side that is lower than knee height. Hold a dumbbell in each hand or one dumbbell at chest height. Brace your core and lower back. Place one foot onto the bench to your side and step up on the box like you are stepping sideways. Step off leaving one foot on the box. Repeat on the same side for the desired amount of reps then change sides. If this is too challenging you can use only your body weight.

Barbell Step up

Primary muscle group(s):
Glutes, hamstrings & Quadriceps

Warning: Don’t complete this exercise if you have poor ankle or knee stability or poor balance.

Set up a barbell in a rack at shoulder height. In front of the rack, place a step on the floor that is below knee height. Position yourself under the barbell so it is resting across your shoulder. Not on your neck.
Stand up straight to lift the barbell from the rack and walk forward to the step. Place your right foot on the step and step up while pushing your weight through your right foot. Place your left foot flat on the step. Hold for count of one. Step back down leaving your right foot on the step. Repeat all the repetitions of the set for your chosen lead leg before changing to the other.

Dumbbell Deadlifts

Primary muscle group(s):
Hamstrings, Glutes, Quadriceps, Lower and Upper Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

Hold a dumbbell in each hand in front of your legs. Place your feet shoulder width apart with your feet pointing straight. Pull your shoulder blades back and down. Brace your core, bend at the hips, pushing your hips back and also bending at the knees. Leaning forwards, run the dumbbells down your legs until you reach just above the floor. Push your weight through your feet as you stand back up straight. As you stand back up your hips and shoulders should rise together and your back should be straight.

Stiff Leg Dumbbell Deadlifts

Primary muscle group(s):
Hamstrings, Glutes, Upper and Lower Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

To avoid injury, keep your back and torso straight at all times throughout this movement.

Hold a dumbbell in each hand in front of your legs. Place your feet shoulder width apart with your feet pointing straight. Pull your shoulder blades back and down. Brace your core, bend at the hips, pushing your hips back keeping a slight bend in your knees. Leaning forwards, run the dumbbells down your legs until you reach just above the floor. Push your weight through your feet as you stand back up straight. As you stand back up your hips and shoulders should rise together and your back should be straight. By not bending at the knees you are placing the tension on your hamstrings and glutes.

Barbell Deadlift

Primary muscle group(s):
Hamstrings, Glutes, Quadriceps, Lower and Upper Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

Stand facing the barbell with your shins as close to the bar as possible. Place your feet shoulder width apart. Your feet can be pointed straight ahead or turned outwards slightly. Squat down, keeping your back straight and grip the bar with a double overhand grip or one hand over and one under at shoulder width. Pull your shoulder blades down. Brace your core and push your weight through your feet as you lift the bar. As you lift the barbell, your hips and shoulders should rise together and your back should be straight. Lower the barbell back to the floor keeping the bar as close to your legs as possible.

Trap Bar Deadlift

Primary muscle group(s):
Hamstrings, Glutes, Quadriceps, Lower and Upper Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

Stand inside the Trap Bar. Place your feet shoulder width apart with your feet pointing straight. Squat down, keeping your back straight and chest up. Grip then handles in the middle of the bar otherwise the bar will tilt either forwards or backwards. Pull your shoulder blades down. Brace your core and push your weight through your feet as you pull the bar off the floor. As you lift the barbell, your hips and shoulders should rise together and your back should be straight. Lower the barbell back to the floor keeping the bar as close to your legs as possible.

Barbell Sumo Deadlift

Primary muscle group(s):
Hamstrings, Glutes, Quadriceps, Lower and Upper Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

Stand facing the barbell with your shins as close to the bar as possible. Place your feet in a wide stance position with your toes pointing out and your knees pointing in the same direction. Squat down, keeping your chest and back upright. your hands should grip the bar on the inside of your knees not your forearms in front of your knees or outside your knees. Grip the bar with a double overhand grip. Squat down into a deep squat position with your hips open, take a deep breath and brace your abs. Pull your shoulder blades down. Push your weight through your feet as you pull the bar off the floor. As you lift the barbell, your hips and knees should lock out while you squeeze your
glutes. Your back should be straight and not curved. Keep your entire body braced and tight. Lower the barbell back to the floor keeping the bar as close to your legs as possible.

Stiff Legged Barbell Deadlift

Primary muscle group(s):
Hamstrings, Glutes, Upper and Lower Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

To avoid injury, keep your back and torso straight at all times throughout this movement.

Place a barbell on the floor and stand close to the bar with your feet shoulder width apart, toes pointing forward and your knees slightly bent. Grasp the barbell with an overhand or one hand under one over grip. Your arms should be fully extended with your hands spaced shoulder width apart. This is the start position. Pull your shoulder blades down. Brace your core and push your weight through your feet as you lift the bar. As you lift the barbell, your hips and shoulders should rise together and your back should be straight. Lower the barbell back to the floor keeping the bar as close to your legs as possible. Don’t completely lock your knees out. By not bending at the knees you are placing the tension on your hamstrings and glutes.

Romanian Deadlift

Primary muscle group(s):
Hamstrings, Glutes, Upper and Lower Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

To avoid injury, keep your back and torso straight at all times throughout this movement.

Place a barbell on the floor and stand close to the bar with your feet shoulder width apart, toes pointing forward and your knees slightly bent but not in a squat position. Grasp the barbell with an overhand or one hand under one over grip. Your arms should be fully extended with your hands spaced shoulder width apart. This is the start position. Pull your shoulder blades down. Brace your core and push your weight through your feet as you lift the bar. As you lift the barbell, your hips and shoulders should rise together and your back should be straight. Lower the barbell back to Mid shin height keeping the bar as close to your legs as possible. The plates should not touch the floor. Don’t completely lock your knees out. By not bending at the knees you are placing the tension on your hamstrings and glutes.

Rack Pulls

Primary muscle group(s):
Hamstrings, Glutes, Lower and Upper Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

Set up a power/squat rack station so that the rack is just below knee height. Pull your shoulder blades down. Brace your core and push your weight through your feet as you lift the bar. As you lift the barbell, your hips and shoulders should rise together and your back should be straight. Lower the barbell back to the floor keeping the bar as close to your legs as possible. Don’t completely lock your knees out. By not bending at the knees you are placing the tension on your hamstrings and glutes.

Leg Press

Primary muscle group(s):
Glutes, Quadriceps & Hamstrings

Sit in the leg press machine and place your feet on the platform directly in front of you at shoulder width or wider. Your feet can be pointing straight ahead or slightly outwards. Push through your feet on the plate and straighten your legs until your legs are fully extended. Do not lock your knees out. Take off the safety bar. Slowly lower the platform until your hamstring (back of upper leg) touches your calf (back of lower leg). Push your knees slightly out to the side. Push the plate back up so your legs are fully extended. Return to the starting position by pushing through the heels of your feet, engaging your quadriceps. Lock the safety pin when finished.

Single Leg Press

Primary muscle group(s):
Glutes, Quadriceps & Hamstrings

Sit in the leg press machine and place one foot on the platform directly in front of you at shoulder width. Push through your foot on the plate and straighten your leg until your leg are fully extended. Do not lock your knee out. Take off the safety bar. Slowly lower the platform until your hamstring (back of upper leg) touches your calf (back of lower leg). Push the plate back up so your leg is fully extended. Return to the starting position by pushing through your foot, engaging your quadriceps. Lock the safety pin when finished.

Machine Hack Squat

Primary muscle group(s):
Glutes, Hamstrings & Quadriceps

Place your back flat against the back pad of the hack machine and position your shoulders under the shoulder pads. Place your legs in a shoulder width or wider stance with your toes pointed straight. Grip the side handles of the machine and disengage the safety bar. Straighten your legs, but do not lock your knees. This is the start position. Lower your body down by bending at the knees and driving your knees out. Your range should be until you feel your hamstrings just touch your calves and then return to the starting position.

Barbell Hip Thrusters

Primary muscle group(s):
Glutes, Hamstrings & Lower Back

For this exercise you will require a padded bench, barbell and a bar pad.

Sit down with your back against the bench. Hold the barbell across the crease in your hips with your knees bent. Holding the bar in position with both hand and shoulders resting on the bench, thrust your hips in an upwards motion until your hips lock out. Squeezing your glutes on the way up. Return to the starting position.

Glute Machine Kick Backs

Primary muscle group(s):
Hamstrings and Glutes

Lying face down on the bench place one foot on the foot plate and the other knee on the padded leg rest. Push your foot backwards and up so that your hip is fully extended. Squeeze your glutes as your are pushing your foot up towards the ceiling. Return to the start position.

Cable Pull Through

Primary muscle group(s):
Hamstrings, Glutes, Upper and Lower Back

Warning: This exercise should be avoided by those who suffer from lower back problems.

To avoid injury, keep your back and torso straight at all times throughout this movement.

Set the cable pulley to the lowest setting. Attach a rope attachment. Hold the one end of the rope in each hand. Take two steps forwards. Have your feet feet shoulder width apart with your toes pointing forward and your knees slightly bent and standing straight up. Brace your core and push your hips backwards while you are bending forward at the waist keeping your legs straight with a slight bend in your knees until you feel the stretch in your hamstrings. Push your hips forward and squeeze your glutes together, locking out at the hips and knees.

Nordic Curls

Primary muscle group(s):
Glutes, Hamstrings & Lower Back

Complete this ideally with a lat pull down machine. Set up a bench in front of the lat pull down seat. Place your legs under the leg guard on the lat pull down machine and kneel on the lat pull down seat. In an upright position, lower your body down to the bench in front of you using your hands to stop your body just above the bench. Keep your body straight from your knees to your shoulders. Use your hands to push off the bench and return to the starting position.

This is a difficult exercise so you may benefit from attaching a resistance band around your chest and attaching it to the carabiner of the lat pull down machine. Make sure you select the heaviest weight on the lat pull down stack. The band should go around your chest and under your arm pits.

Standing Cable Kickbacks

Primary muscle group(s):
Glutes & Hamstrings

Attach a cable attachment to each ankle. Attach one ankle attachment to one cable pulley. Hold onto the cable bar with both hands. You can lean forward to achieve more range of movement. Keeping your leg straight, kick your leg backwards so that you feel the squeeze in your glutes and hamstrings. Return to the starting position.

Leg Extensions

Primary muscle group(s):
Quadriceps

Sit on a leg extension machine and place your legs under the pad with your feet pointed forward. The pad should rest just above your ankles. You may need to adjust to suit. Extend your legs until your legs are straight and then return to the starting position. Do not bounce the weight up.

Hamstring Curl

Primary muscle group(s):
Hamstrings

Lie face down on a leg curl machine and place your ankles under the ankle pad. The pad should rest just above the back of your ankle. Remaining flat on the bench, with no arching of your spine, curl your legs up in a smooth arcing motion by bending your knees until your hamstrings are fully contracted. Slowly lower your legs to the starting position in a smooth arcing motion.

Swiss Ball Leg Curl / Hip Raise to Hamstring Curl

Primary muscle group(s):
Hamstrings

Lie with your back flat on an exercise mat and your feet resting on top of a Swiss ball with your knees bent. Keep your shoulders flat on the ground and press down with your feet to raise your hips off the floor. Push the ball away by straightening your knees until your legs are fully extended and your ankles are on top of the ball. Pull the ball back to the starting position by bending your knees. You should keep your body straight from your shoulders to your knees the entire time. Your hips shouldn’t bend.

Bent Over Barbell Row – Underhand Grip

Primary muscle group(s):
Upper Back, Rear Delts, Biceps.

Warning: If you suffer from lower back problems, this exercise is not recommended.

Always keep your back straight and core activated throughout this exercise.

Set up a barbell on the floor or rack and stand facing it with your legs slightly wider than shoulder width apart and your knees slightly bent. Bend forward at your waist and grip the barbell with an underhand grip. Keep your back straight at a 45 degree angle. Keep your head and neck straight. This is the start position. Without moving your torso, exhale and lift the barbell up to the crease in your hip. Keep your elbows close in to your body and squeeze your back muscles.

Bent Over Row With Torsonator

Primary muscle group(s):
Lats, Upper Back, Rear Delts, Biceps

Avoid this exercise if you have lower back pain or lower back injuries.

Insert an Olympic Bar into a Torsonator or Landmine sleeve or place the bar into a wall corner. Use a cable V grip or you can grip the bar with your hands.

Straddle the bar with your knees slightly bent. Bend forward at the waist until your torso is at a 45 degreee angle. Grip the bar close to the weight plates with both hands, using a neutral grip. One hand in front the other. Keeping your back straight and exhaling, pull the bar straight up by bending your elbows until the plates touch your chest. Hold and squeeze your back muscles. Return to the start position in a slow smooth movement to place emphasis on your lats. Inhale as you do so. Keep the bar from touching the floor. Pause then repeat.

Standing Cable Row

Primary muscle group(s):
Lats, Upper Back, Rear Delts, Biceps

Adjust a cable pulley to above shoulder level. Attache two cable handles or a V shaped cable attachment handle. In a standing position with a tight core slightly lean back and pull the handle to just below chest level, squeezing your shoulder blade into the middle of your spine as you’re pulling the cable in. Hold the contraction in your back and slowly return the cable to the starting position. Repeat.

Dumbbell Row

Primary muscle group(s):
Lats, Upper Back, Rear Delts, Biceps.

Lean forward into a bench on one knee. Using a neutral grip, hold a dumbbell in one hand so your palm is facing inward. Your arm should be fully extended and hanging straight down. This is the start position. Pull the dumbbell off the floor towards your hip, flexing your elbow and retracting your shoulder blade. Return to the start position. Control the weight down, don’t let the dumbbell fall down with gravity.

Inverted Row

Primary muscle group(s):
Lats, Upper Back, Rear Delts, Biceps.

For this exercise, you can use a Smith machine bar or an Olympic bar on a rack. Set the bar to your waist height. Lie on your back under the bar. Reach up and grip the bar with an underhand grip with both hands. Keeping your body straight, pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest. Hold and squeeze your arm and back muscles. Lower yourself back to the start position in a controlled motion. Repeat.

You can use and overhand wide grip or underhand narrow grip.

Inverted Row Knees Bent

Primary muscle group(s):
Lats, Upper Back, Rear Delts, Biceps.

For this exercise, you can use a Smith machine bar or an Olympic bar on a rack. Set the bar to your waist height. Lie on your back under the bar with your knees bent. Reach up and grip the bar with an underhand grip with both hands. Keeping your body straight, pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest. You can also push through your feet to assist yourself up. Hold and squeeze your arm and back muscles. Lower
yourself back to the start position in a controlled motion. Repeat.

You can use and overhand wide grip or underhand narrow grip.

Inverted Row Feet On Bench

Primary muscle group(s):
Lats, Upper Back, Rear Delts, Biceps.

For this exercise, you can use a Smith machine bar or an Olympic bar on a rack with a bench or box. Set the bar to your waist height. Lie on your back under the bar with your feet on the bench. Reach up and grip the bar with an underhand grip with both hands. Keeping your body straight, pull yourself up towards the bar by pulling your elbows as far back as you can and trying to touch the bar with your chest. Hold and squeeze your arm and back muscles. Lower yourself back to the start position in a controlled motion. Repeat.

You can use and overhand wide grip or underhand narrow grip.

Bent Over Dumbbell Row

Primary muscle group(s):
Lats, Upper Back, Rear Delts, Biceps

Holding a dumbbell in each hand bend at the waist to approximately a 45 degree angle with the palms of your hands facing each other. Have a slight bend in your knees. Row both dumbbells up to hip level squeezing your shoulder blades together. Return to the starting position.

Reverse Grip Pull Ups

Primary muscle group(s):
Lats, Upper Back, Rear Delts and Biceps

Standing under a pull up bar, reach up and hold onto the bar with an underhand grip. Make sure your hands are about shoulder width apart. If using a reverse grip, grip the bar at shoulder width. If using an overhand grip, grip the bar wider than shoulder width. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your chest. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract. Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.

Assisted Wide Grip Pull Ups

Primary muscle group(s):
Lats, Upper Back, Rear Delts and Biceps

Choose an appropriate weight on the weight stack. If this is your first time choose a decent amount of assistance in order to get an idea of how much assistance you need. Standing under a pull up bar, reach up and hold onto the bar with wide grip, approximately 1 1/2 times shoulder width. If using a reverse grip, grip the bar at shoulder width. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your ribs. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract. Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.

Band Assisted Wide Grip Pull Ups

Primary muscle group(s):
Lats, Upper Back, Rear Delts and Biceps

Choose a heavy resistance band to begin with and place is over the chin up bar. You can either stand on the band or have the band around your knees. Reach up and hold onto the bar with wide grip, approximately 1 1/2 times shoulder width. If using a reverse grip, grip the bar at shoulder width. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your ribs. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract. Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position. The band should give you a boost at the bottom of the movement, it shouldn’t do the work for you.

Back Extensions

Primary muscle group(s):
Lower Back, Erector Spinae, Hamstrings, Glutes

For this exercise you will need a back extension frame/machine. Firstly lie on the machine and make sure the leg support ends before your hip crease. Once you are lying on the machine, cross your arms across your chest, keep your back straight and lower your upper body by bending at the hips until your hip crease angle is approximately 90 degress. Raise your body back to the starting position but do not hyper-extend your lower back.

Weighted Pull Ups

Primary muscle group(s):
Lats, Upper Back, Rear Delts and Biceps

Standing under a pull up bar, attach a weight chain to your waist with the appropriate weight attached. Reach up and hold onto the bar with an underhand grip. Make sure your hands are about shoulder width apart. If using a reverse grip, grip the bar at shoulder width. If using an overhand grip, grip the bar wider than shoulder width. Keeping your body straight and not swinging your weight, pull your body up towards the bar by pulling your elbows down towards your chest. Continue lifting until your chest is nearly touching the bar. You should feel a “squeeze” at the base of your lats (about midway down your back and to the side) as they contract. Once your lats have completely contracted at the top of the movement, slowly lower your body to the starting position.

Wide-Grip Lat Pull Down

Primary muscle group(s):
Lats, Middle & Upper Back, Rear Delts, Biceps

Using a wide grip bar sit on the seat facing the lat pull down machine. Keep your feet flat and planted firmly on the floor and legs under the leg guard. Using an overhand grip, hold the bar as wider than shoulder width. (Your hands should be about 1 1/2 times body width apart.) Keeping your back straight, pull the bar towards the top of your chest using your shoulders while arcing your elbows into the sides of your body. At the end of the movement squeeze your shoulders together slightly and hold for a count of one. Return to the start position by controlling with bar back up.

Reverse-Grip Lat Pull Down

Primary muscle group(s):
Lats, Middle & Upper Back, Rear Delts, Biceps

Using a narrow and underhand grip, grip the bar shoulder width, sit on the seat facing the lat pull down machine. Keep your feet flat and planted firmly on the floor and legs under the leg guard. Using an underhand grip, hold the bar shoulder width. Keeping your back straight, pull the bar towards the top of your chest using your shoulders while arcing your elbows into the sides of your body. Squeeze your shoulder blades together as you’re pulling the bar down. Return to the start by controlling the bar back up.

Straight Arm Pulldown

Primary muscle group(s):
Lats

For this exercise you will need a single cable machine and a straight cable bar or rope. Fix the cable pulley to the top setting. Stand with feet shoulder-width apart. Keep the lower back straight and the core tight. Hold the bar or rope with a wide grip. Keeping your arms straight with a very slight bend in the elbow, pull the bar down to your hips. Don’t grip the bar or rope too hard as this can cause your triceps to take over the movement. Breathe out and squeeze your lats as you do so. Pause and slowly return to the top of the movement. You can also use a more bent over position for extra range of movement.

Bent Over Reverse Cable Flys

Primary muscle group(s):
Upper Back, Rear Delts

For this exercise you will require a cable machine with two pulleys. Set the pulleys to the lowest settings. Hold the left cable with your right hand and right cable with your left hand. Take a bent over position with your upper body parallel to the floor. Pull your shoulders back so your arms are out stretched by your sides. You should feel this exercise between your shoulder blades, upper back and back of your shoulders. Return the cables to the starting position. You won’t require a large amount of weight for this exercise to be effective.

Incline Bent Over Barbell Row

Primary muscle group(s):
Lats, Rear Delts, Upper Back, Biceps

For this exercise you will need an incline bench press. Set up a barbell on the floor in front of the incline bench press You may need to raise the bar off the floor or use safety arms of a squat rack to elevate the bar. Lie face down on the bench with your feet on the floor and your knees slightly bent. Hold the bar just wider than shoulder width apart with an overhand grip. Pull the bar up to the bottom of the bench and then return to the starting position.

Inverted Row With TRX

Primary muscle group(s):
Lats, Upper Back, Rear Delts, Biceps.

For this exercise, you will require TRX bands or Olympic rings fixed to a wall. Start by holding the handles at chest level. Lean your body slightly backwards and extend your arms keeping your entire body straight so that your arms are fully extended. Pull your body back up so that your hands are beside your chest, squeezing your shoulder blades at the same time. The more that your body is horizontal the harder the movement will be. You can use either an overhand / wide grip, inverted grip or underhand grip.

Narrow Grip Seated Row

Primary muscle group(s):
Lats, Middle & Upper Back, Rear Delts, Biceps

Sit on the seated row seat with your feet on the foot plates. Reach forward and grasp the V shape handle. With your back straight pull the cable into your mid torso area and squeeze your shoulder blades together and then extend your arms back to the starting position. Don’t sway backwards and forwards.

Neutral Grip Lat Pull Down

Primary muscle group(s):
Lats, Middle & Upper Back, Rear Delts, Biceps

Using a narrow and underhand grip, grip the bar shoulder width, sit on the seat facing the lat pull down machine. Keep your feet flat and planted firmly on the floor and legs under the leg guard. Using an underhand grip, hold the bar shoulder width. Keeping your back straight, pull the bar towards the top of your chest using your shoulders while arcing your elbows into the sides of your body. Squeeze your shoulder blades together as you’re pulling the bar down. Return to the start by controlling the bar back up.

Decline Barbell Bench Press

Primary muscle group(s):
Chest, Shoulders, Triceps

Warning: If you are new at this exercise, you should use a spotter. If no spotter is available, then be conservative with the amount of weight used.

Do not let the bar drift too far forward; it should touch down your lower chest only. Don’t bounce the weight off your chest. Keep full control of the barbell at all times.

Set a barbell in a weight rack at the low end of a decline bench, making sure it is at a height you can reach without fully extending your arms. Secure your feet under the stirrup, bar or strap at the high end of the bench and lie flat on your back with the rack slightly behind you.

Lying on the bench place your hands up on the bar griping it slightly wider than shoulder width apart. Place your legs under the leg support. Create an arch in your lower back and push your chest up. Lift the bar up off the rack so that the bar is above your chest. Lower the bar directly down to the chest with your elbow pointing at approximately 45 degrees. Once the bar touches the chest, pause, and then press directly up again, exhaling your breath. Continue until all reps are completed and then re-rack the barbell.

Incline Barbell Bench Press

Primary muscle group(s):
Chest, Shoulders, Triceps

Warning: If you are new at this exercise, you should use a spotter. If there is no-one available to spot for you, be conservative with the amount of weight you use. You can also supplement this exercise with the Smith Machine.

Lying on an incline bench place your hands up on the bar griping it slightly wider than shoulder width apart. Place your feet on the ground in line with or behind your knees. Create an arch in your lower back and push your chest up. Lift the bar up off the rack so that the bar is above your chest. Lower the bar directly down to the chest with your elbow pointing at approximately 45 degrees. Once the bar touches the chest, pause, and then press directly up again. Continue until all reps are completed and then re-rack the barbell.

Dumbbell Flat Bench Press

Primary muscle group(s):
Chest, Shoulders, Triceps

Lie on a flat bench holding a dumbbell in each hand with an overhand grip holding the dumbbells straight above your chest. Place your feet on the ground in line with or behind your knees. Create an arch in your lower back and push your chest up. Your palms should be facing forward. Slowly lower the umbbells out and down to chest level with your elbow pointing at a 45 degree angle.

As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the centre of your chest.

Decline Dumbbell Bench Press

Primary muscle group(s):
Chest, Shoulders, Triceps

Lie on a decline bench holding a dumbbell in each hand with an overhand grip holding the dumbbells straight above your chest. Place your under the leg rest. Create an arch in your lower back and push your chest up. Your palms should be facing forward. Slowly lower the dumbbells out and down to chest level with your elbow pointing at a 45 degree angle.

As you push the weights up, move your arms in an arc to bring the dumbbells together, until they meet over the centre of your chest.

Dips

Primary muscle group(s):
Chest, Front Delts, Triceps

Standing between the bars of a dip station, grip the bars with your palms facing inwards, keeping your elbows tucked in close to your body. Allow your body weight to hang so it is being supported by your arms and shoulders. Keep your hips straight. Lower your body by slowly bending your elbows and leaning slightly forward and continue down until you feel a stretch in your chest, shoulders and triceps. Your elbow joint should be at approximately 90 degrees at the bottom of the movement.

As your strength increases, you can add weight by using a dip belt.

Assisted Dips

Primary muscle group(s):
Chest, Front Delts, Triceps

Select and appropriate weight on the assisted dip machine. The heavier the weight on the stack the more assistance is give. Kneel on the knee pad and grip the bars with your palms facing inwards, keeping your elbows tucked in close to your body. Keep your hips straight. Lower your body by slowly bending your elbows and leaning slightly forward and continue down until you feel a stretch in your chest, shoulders and triceps. Your elbow joint should be at approximately 90 degrees at the bottom of the movement.

You can also use a resistance band if you don’t have access to an
assisted dip machine.

Smith Machine Bench Press

Primary muscle group(s):
Chest, Shoulders, Triceps

Position a flat bench below the barbell of a Smith Machine.

Lie on the bench with your chest under the bar and place your hands slightly outside of shoulder width on the barbell. Place your feet on the ground in line with or behind your knees. Create an arch in your lower back and push your chest up.

Push the barbell up then immediately rotate it so the hooks turn out. Slowly lower the barbell to chest level with your elbows pointing inwards at a 45 degree angle. Push the barbell back up to the starting position.

Smith Machine Incline Bench Press

Primary muscle group(s):
Chest, Shoulders, Triceps

Position an incline bench below the barbell of a Smith Machine.

Lie on the bench with your chest under the bar and place your hands slightly outside of shoulder width on the barbell. Place your feet on the ground in line with or behind your knees. Create an arch in your lower back and push your chest up.

Push the barbell up then immediately rotate it so the hooks turn out. Slowly lower the barbell to chest level with your elbows pointing inwards at a 45 degree angle. Push the barbell back up to the starting position.

Smith Machine Decline Bench Press

Primary muscle group(s):
Chest, Shoulders, Triceps

Position an decline bench below the barbell of a Smith Machine.

Lie on the bench with your chest under the bar and place your feet under the leg rest. Place your hands outside of shoulder width on the barbell. Create an arch in your lower back and push your chest up.

Push the barbell up then immediately rotate it so the hooks turn out. Slowly lower the barbell to chest level with your elbows pointing inwards at a 45 degree angle. Push the barbell back up to the starting position.

Machine Chest Press

Primary muscle group(s):
Chest, Shoulders, Triceps

Sit on the chest press seat with your upper chest just above the horizontal handles. Make sure your feet are flat on the floor. Grasp the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders. Push the levers out until your arms are fully extended. Lower the weight until your hands are at chest level.

Incline Machine Chest Press

Primary muscle group(s):
Chest, Shoulders, Triceps

Sit on the chest press seat with your upper chest just above the horizontal handles. Make sure your feet are flat on the floor. Grasp the handles using a wide overhand grip and place your elbows out to the sides just below your shoulders. Push the levers out until your arms are fully extended. Lower the weight until your hands are at chest level.

Dumbbell Hammer Chest Press

Primary muscle group(s):
Chest

Lie on a flat bench holding a dumbbell in each hand with an inverted grip holding the dumbbells straight above your chest. Your palms should be facing each other. Place your feet on the ground in line with or behind your knees. Create an arch in your lower back and push your chest up. Slowly lower the dumbbells out and down to chest level in a half circle formation with a bend in your elbows. Lower the dumbbells to chest level. You should feel a stretch across your chest.

As you push the dumbbells up, move your arms in an arc to bring the dumbbells together, until they meet over the centre of your chest.

Decline Dumbbell Fly

Primary muscle group(s):
Chest

Lie on a decline bench holding a dumbbell in each hand with an inverted grip holding the dumbbells straight above your chest. Your palms should be facing each other. Place your feet under the leg rest. Create an arch in your lower back and push your chest up. Slowly lower the dumbbells out and down to chest level in a half circle formation with a bend in your elbows. Lower the dumbbells to chest level. You should feel a stretch across your chest.

As you push the dumbbells up, move your arms in an arc to bring the dumbbells together, until they meet over the centre of your chest.

Incline Dumbbell Fly

Primary muscle group(s):
Chest

Lie on an incline bench holding a dumbbell in each hand with an inverted grip holding the dumbbells straight above your chest. Your palms should be facing each other. Place your feet on the ground in line with or behind your knees. Create an arch in your lower back and push your chest up. Slowly lower the dumbbells out and down to chest level in a half circle formation with a bend in your elbows. Lower the dumbbells to chest level. You should feel a stretch across your chest.

As you push the dumbbells up, move your arms in an arc to bring the dumbbells together, until they meet over the centre of your chest.

Incline Hammer Dumbbell Chest Press

Primary muscle group(s):
Chest

Lie on an incline bench holding a dumbbell in each hand with an inverted grip holding the dumbbells straight above your chest. Your palms should be facing each other. Place your feet on the ground in line with or behind your knees. Create an arch in your lower back and push your chest up. Slowly lower the dumbbells out and down to chest level in a half circle formation with a bend in your elbows. Lower the dumbbells to chest level. You should feel a stretch across your chest.

As you push the dumbbells up, move your arms in an arc to bring the dumbbells together, until they meet over the centre of your chest.

Machine Lever Chest Fly

Primary muscle group(s):
Chest

Sit on a chest fly machine with your back flat against the back rest and your feet on the floor. Grip the handles and make sure your arms are parallel to the floor. If not parallel, adjust the seat or handles accordingly. This is the start position. Exhale and slowly push the handles together squeezing your chest to the middle as you do so. Hold for a count of one. Return to the starting position.

Standing Cable Fly

Primary muscle group(s):
Chest

You will need two cable machines for this exercise. Set the cable setting at shoulder height. Hold the handles with an inverted (palms facing each other) grip. Push the cables out in front of you and take one step forward. Have one foot forward and one foot back. With your arms stretched out in front of your chest bring your arms back and bend your elbows so that you are making a large half circle with your hands. Bring your hands back to chest level then press the cables out again in front of you.

Incline Cable Fly

Primary muscle group(s):
Chest

You will need two cable machines for this exercise plus an incline bench. Set the cable pulley at the bottom setting. Lie on the bench and hold the handles with an inverted (palms facing each other) grip out in front of you. With your arms stretched out in front of your chest bring your arms back and bend your elbows so that you are making a large half circle with your hands. Bring your hands back to chest level then press the cables out again in front of you.

Low Standing Cable Fly

Primary muscle group(s):
Chest

You will need two cable machines for this exercise. Set the cable setting to the lowest setting on the cable machine. Hold both handles with an inverted (palms facing each other) grip. Push the cables out in front of you at chest height and take one step forward. Have one foot forward and one foot back. With your arms stretched out in front of your chest bring your arms back and down and bend your elbows so that you are making a large half circle with your hands. Bring your hands back to hip level then press the cables up to chest level again in front of you.

High Cable Fly

Primary muscle group(s):
Chest

You will need two cable machines for this exercise. Set the cable pulley above shoulder height. Grip both handles and push the cable out in front of your. Take one step forward. With your arms stretched out in front of your chest bring your arms back and bend your elbows so that you are making a large half circle with your hands. Bring your hands back to chest level then press the cables out again in front of you.

EZ Bar Curls

Primary muscle group(s):
Biceps

Hold the EZ Bar with an underhand grip either with a close grip or wider grip. Pull the barbell up to chest level in an arc formation keeping your entire body straight. Do not swing the weight up or hyper extend your lower back. Slowly return the bar to the starting position. Don’t let the bar drop down.

Dumbbell Preacher Curls

Primary muscle group(s):
Biceps

Set up a preacher curl bench making sure that the seat is set at the right height for you. The seat shouldn’t be so low that you need to raise your shoulders, or so high that you need to lean over the support pad. Rest your arm on the support pad with your triceps near the top and your elbow midway down the pad. Grip the dumbbell with an underhand grip at shoulder width. Curl the dumbbell in towards your chin and upper chest in a single smooth arc. Hold for a count of one while squeezing your biceps. Lower the dumbbell by extending your arms back to the starting position.

Barbell Lying Preacher Curl

Primary muscle group(s):
Biceps

Set up an bench either at a slight or flat if the bench is high enough off the ground. Place a barbell in the ground at the head of the bench. Lie face down on the bench and hold the barbell at shoulder width with an underhand grip at arms length. Curl the bar up to shoulder height and then return to the starting position. Make sure you are high enough off the floor so that the barbell is not touching the floor at the bottom of the eccentric phase.

Cable Bicep Curls

Primary muscle group(s):
Biceps

For this exercise you will need one cable machine with the pulley attachment at the lowest level. You will also need one straight bar or EZ bar attachment. Attach the handle to the cable. Standing with a split stance with your back to the cable machine hold the cable in one hand with your arm extended behind you. Curl the handle up to chest height without bringing your shoulder forward and engaging your shoulders. Return to the starting position.

Single Arm Cable Bicep Curls

Primary muscle group(s):
Biceps

For this exercise you will need one cable machine with a single cable handle attachment at the lowest level. Attach the handle to the cable. Hold the bar shoulder width and pull the bar up to shoulder height creating an arc movement. Control the bar back to the starting position.

Incline Lying Dumbbell Curls

Primary muscle group(s):
Biceps

Set up an incline bench at a slight angle. Lie face down on the bench and hold the dumbbell at arms length with an underhand grip. Curl the dumbbell up to shoulder height and then return to the starting position. Make sure you are high enough off the floor so that the dumbbell is not touching the floor at the bottom of the eccentric phase.

Seated Incline Dumbbell Curls

Primary muscle group(s):
Biceps

Set up an incline bench at 45 degrees. Holding a dumbbell in each hand, lie back on the bench, keeping your shoulders and back firmly against the back rest. Put your arms down by your side with your palms facing in to your body. Curl your arms up, rotating your wrist upwards (palms facing upwards) until the dumbbell is level with your shoulders. Flex or squeeze your bicep at the top of the movement and hold for a count of one. Slowly lower the dumbbells back to the start position, turning your palms back in to your body.

Standing Dumbbell Curl

Primary muscle group(s):
Biceps

Holding a dumbbell in each hand, stand with your feet shoulder width apart. Let your arms hang by your side with your palms facing in to the side of your body. Keep your elbows close to your sides. Curl the dumbbells up towards your shoulders, rotating your forearms. Do not swing your hips to get the weight moving. Continue raising the dumbbells until they are level with your shoulders with your palms facing your. Your forearm should be in a vertical position. Squeeze or flex your bicep and hold for a count of one. Slowly lower the dumbbells to the starting position. Repeat.

Lying Barbell Skull Crushers

Primary muscle group(s):
Triceps

Set up a flat bench. Sit on the bench and position your feet on the floor with your feet behind your knees. Lie on the bench with an arch in your lower back holding the bar above your chest with your arms extended and elbows locked. Lower the bar downward towards your forehead in a smooth arc. Continue lowering the bar until it is just above your forehead and press the bar back over your chest. You can also use an EZ bar for this exercise.

Lying EZ Bar Triceps Extension

Primary muscle group(s):
Triceps

Set up a flat bench. Sit on the bench and position your feet on the floor with your feet behind your knees. Lie on the bench with an arch in your lower back holding the bar above your chest with your arms extended and elbows locked. Lower the EZ bar downward towards the back of your head in a smooth arc. Continue lowering the bar until it is at the height of the back of your head. Push the bar back above your chest.

Incline EZ Bar Triceps Extension

Primary muscle group(s):
Triceps

Set up an incline bench. Sit on the bench and position your feet on the floor with your feet behind your knees. Lie on the bench with an arch in your lower back holding the bar above your chest with your arms extended and elbows locked. Lower the EZ bar downward towards the back of your head in a smooth arc. Continue lowering the bar until it is at the height of the back of your head. Push the bar back above your chest.

Cable Rope Pushdown

Primary muscle group(s):
Triceps

Set up a cable machine with a rope attachment attached to the top pulley. Grip the rope with an inverted grip, with your hands close together. Position your feet shoulder width apart, with knees slightly bent for stability. Push rope down and pull the rope apart to the side so that your hands finish by your hips at the bottom of the movement.

Single Arm Cable Pushdown

Primary muscle group(s):
Triceps

Set up a cable machine with a handle attached to the top pulley. Grip the handle with an underhand grip, with your hand at shoulder height, palm facing towards you. Position your feet shoulder width apart, with knees slightly bent for stability. Pull the handle down and fully extend your elbow until your arm is straight. Return to the starting position.

Barbell Front Raise

Primary muscle group(s):
Front Delts

Place your hands in an overhand grip on the barbell. Stand up with a tight core and flat back. Keeping a slight bend in the elbows, raise the bar up and in front of you to chest height. Slowly lower the barbell back to your hip.

Machine Shoulder Press

Primary muscle group(s):
Shoulders & Triceps

Sit on the machine shoulder press seat. Make sure your feet are firmly touching the ground and the handles are at shoulder height. Hold the handles and press above your head. Return to the starting position.

Bent Over Rear Delt Raise

Primary muscle group(s):
Rear Delts and Upper Back

For this exercise you will need two cable machines and two handles. Position the pulleys at the lowest level. Hold the let cable in your right hand and right cable in your left hand. Bend over with a straight back and retract your arms back and out so that your arms are pointing out to your sides. Lower your arms back to the starting position.

Note: You will not require a large amount of weight for this exercise to be effective.

Close-Grip Dumbbell Bench Press

Primary muscle group(s):
Front Delt & Triceps

Lie on a flat bench with your feet flat on the floor. Make sure your lower back is arched off the bench and your feet behind your knees on the floor. Grip the dumbbell with an inverted grip (palms facing each other) holding the dumbbells over your chest. Point your elbows straight ahead. Lower the dumbbells by bending at your elbows down to the bottom of your chest so that your elbow joint angle is 90 degrees. Push the dumbbells back to the starting position.

Close-Grip Barbell Bench Press

Primary muscle group(s):
Front Delt & Triceps

Lie on a flat bench with your feet flat on the floor. Make sure your lower back is arched off the bench and your feet behind your knees on the floor. Grip the barbell with an overhand grip shoulder width apart. Unrack the bar and position the bar so that it is straight over your chest. Point your elbows straight ahead. Lower the bar by bending at your elbows and lower the bar so that the bar is touching the bottom of your chest. Push the bar back up to the starting position.

Incline Close-Grip Barbell Bench Press

Primary muscle group(s):
Front Delt & Triceps

Lie on an incline bench with your feet flat on the floor. Make sure your lower back is arched off the bench and your feet behind your knees on the floor. Grip the barbell with an overhand grip shoulder width apart. Unrack the bar and position the bar so that it is straight over your chest. Point your elbows straight ahead. Lower the bar by bending at your elbows and lower the bar so that the bar is touching the bottom of your chest. Push the bar back up to the starting position.

EZ Bar Upright Row

Primary muscle group(s):
Medial Delts, Biceps, Traps

Grip the bar with an overhand grip, with your hands shoulder width apart and arms fully extended. Stand with your feet shoulder width apart. Keep your shoulders back. Raise the bar straight up in one smooth movement, until it is at your upper chest level. Lower the bar back to the starting position. Don’t allow the bar to drop down.

Rear Delt Pull

Primary muscle group(s):
Rear Delts, Biceps, Traps

Stand tall facing a pulley that has been adjusted to higher than head-height. Attach a rope or dual handles to the pulley and grab hold of each end with your palms facing your head. Engage your abs and pull the weight towards your face. Separate your hands as you pull. Try to keep your arms parallel to the floor.

Dumbbell Lateral Raise

Primary muscle group(s):
Medial Delts

Stand with your back straight, feet shoulder width apart, while holding a dumbbell in each hand with your palms facing inwards. Keep your elbows close to your sides. Keeping your arms fully extended and your torso
stationary, lift the dumbbells out to your sides and up until they are at shoulder level. Return to the start position. Don’t swing the weights up with your body or let them fall back to your side.

Front Dumbbell Raise

Primary muscle group(s):
Front Delts

Stand straight holding a dumbbell in each hand with an overhand grip. Hold the dumbbells in in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. Raise either both dumbbells or one at a time to shoulder height. Keep your palms facing down. Return to the starting position. Don’t swing the dumbbells up or let them drop down to the starting position.

Seated Bent Over Rear Delt Raise

Primary muscle group(s):
Rear Delts & Upper Back

Sit on a bench, holding a dumbbell in each hand. Your hands should be at your sides. Bend forward at the hips while maintaining a tight core and flat back. Keep your gaze at the ground. Be sure to maintain this position along with a slight bend in your elbows at all times. Extend your arms out to the side so that your arms should be parallel with the floor. Pause, slowly lower the weight back to the starting position. Repeat.

Cable Lateral Raise

Primary muscle group(s):
Medial Delts

For this exercise you will need one cable machine. Adjust the pulley to the lowest setting. Stand side on to the cable machine and hold the cable with your opposite hand. With a straight arm pull the cable diagonally across your body and up so that your arm is straight out to the side at shoulder height. Return to the starting position.

Front Cable Raise

Primary muscle group(s):
Front Delts

For this exercise you will need one cable machine. Adjust the pulley to the lowest setting. Stand in front of the cable machine with your back to the cable. Hold the cable with one hand. With a straight arm pull the cable straight up to shoulder height so that the your arm is straight out in front of you. Return to the starting position.

Machine Rear Delt Fly

Primary muscle group(s):
Rear Delts & Upper Back

Sit in the rear delt fly machine. Make sure your feet on firmly on the floor. Lean into the chest pad. Hold the lever handle and retract your arms and shoulder back so that you are squeezing your shoulder blades together. Return to the starting position.

Cable Kayak Rotations

Primary muscle group(s):
Obliques, Abs, Serratus Anterior, Lats, Pecs

Using a cable machine, set the pulley to the highest setting. Attach rope or a straight bar. Standing upright pull the bar or the rope down and to one side and rotate your upper body. Brace your core as you complete the exercise.

Landmine Rotations

Primary muscle group(s):
Obliques, Abs

Place a barbell in a landmine/torsonator sleeve. Hold the barbell at chest height with your arms fully extended. With your core braced, rotate to one side and roll the bar down to hip level making an arc type formation. Rotate the bar back to the starting position and complete the same movement on the opposite side.

Reverse Cable Woodchop

Primary muscle group(s):
Obliques

Using a cable machine, lower the pulley to the lowest setting. Stand side on to the cable machine and hold the handle with both hands. Keeping your arms straight and abs braced pull the cable up and across your body rotating at the same time. Return to the starting position.

Standing Cable Twist

Primary muscle group(s):
Obliques

Using a cable machine, set the pulley to chest height. Stand side on to the cable machine and hold the handle with both hands. Keeping your arms straight and abs braced pull the cable up and across your body rotating at the same time. Return to the starting position.

Weighted Lying Twist

Primary muscle group(s):
Obliques

Place a Swiss Ball in between your feet. Lying on your back with your arms out to your side, raise your legs keeping your knees fully extended. Brace your core and role to one side lowering the Swiss Ball as close to the floor as possible. Return to the starting position and roll to the other side. Keep your shoulders flat on the floor.

Weighted Russian Twist Feet Raised

Primary muscle group(s):
Obliques & Abs

Sit on the floor with your knees bent and feet raised off the floor. Brace your core. Hold a weight plate at chest height. Rotate your body to one side. Return to the starting position and rotate to the other side.

Weighted Russian Twist

Primary muscle group(s):
Obliques & Abs

Sit on the floor with your knees bent and feet raised on the floor or under a bar. Brace your core. Hold a weight plate at chest height. Rotate your body to one side. Return to the starting position and rotate to the other side.

Hanging Knee Raises

Primary muscle group(s):
Obliques & Abs

Hold on to a chin up bar with an overhand grip with your legs straight. Brace your core. Bend your knees and raise your knees up to chest height and return to the starting position. Avoid swinging your body.

Hanging Leg Raises

Primary muscle group(s):
Obliques & Abs

Hold on to a chin up bar with an overhand grip with your legs straight. Brace your core. Keeping your legs straight, raise your legs up to waist height and return to the starting position. Avoid swinging your body.

Incline Hip and Leg Raises

Primary muscle group(s):
Obliques & Abs

Lying on a decline bench, hold onto the top end of the bench with your hands to keep you steady. Keeping your legs straight, raise your legs to a vertical position and then push your feet up towards the ceiling. Return to the starting position.

Lying Knee Raises

Primary muscle group(s):
Obliques & Abs

Lying oh your back with either your arms by your side or hands under your glutes. Place your knees and feet together. Brace your abs and raise your knees up to your chest. Extend your legs as low as you can without touching the floor and repeat.

Lying Leg Raises

Primary muscle group(s):
Obliques & Abs

Lying oh your back with either your arms by your side or hands under your glutes. Place your knees and feet together. Brace your abs and raise your legs up to a vertical position. Lower your legs as low as you can without touching the floor and repeat.

Lying Scissor Kicks

Primary muscle group(s):
Obliques & Abs

Lying oh your back with either your arms by your side or hands under your glutes. Place your knees and feet together. Brace your abs and raise one leg up to a vertical position. Lower your leg back down as low as you can without touching the floor andat the same time raise the other leg.

Seated V Sits

Primary muscle group(s):
Obliques & Abs

Sitting on a bench with your legs over the end. Hold onto either side of the bench. With your back straight, brace your abs bring your knees up to your chest then extend your legs out as far as you can.

Vertical Leg Raise

Primary muscle group(s):
Obliques & Abs

Place yourself in the vertical leg raise frame with your back against the back pad and forearms on the forearm rest. Brace your abs and raise your knees up to chest level and then return to the starting position.

Weighted Hanging Knee Raises

Primary muscle group(s):
Obliques & Abs

Hold on to a chin up bar with an overhand grip with your legs straight. Brace your core. Hold a dumbbell or medicine ball between your feet. Bend your knees and raise your knees up to chest height and return to the starting position. Avoid swinging your body.

Ab Wheel Roll Outs

Primary muscle group(s):
Obliques, Abs, Lower Back, Lat, Pecs, Triceps

Warning: You will need a significant amount of core, shoulder and lower back strength to complete this exercise.

Start on your hands and knees on the floor. Hold the ab roller by the handles with the ab roller directly under your chest. Push the ab roller out in front of you. Keep your back straight and roll the ab roller out as far as you can. Return the to the starting position without using your legs to assist you.

Band Assisted Ab Wheel Roll Outs

Primary muscle group(s):
Obliques, Abs, Lower Back, Lat, Pecs, Triceps

Start on your hands and knees on the floor. Loop a resistance band on each handle and place your feet in the middle of the band so the band is around the souls of your feet. Hold the ab roller by the handles with the ab roller directly under your chest. Push the ab roller out in front of you. Keep your back straight and roll the ab roller out as far as you can. Return the to the starting position without using your legs to assist you.

Decline Sit Ups

Primary muscle group(s):
Abs, Obliques

Lying on a decline bench with your feet under the foot holds. Place your hands by your temples or behind your head. Use your abs to pull your upper body up into a vertical position and then return to the starting position.

Reverse Cable Crunches

Primary muscle group(s):
Abs, Obliques

For this exercise you will need a cable machine and ankle straps that can attach to a cable machine. Attach the cable ankle attachment to your ankles and to the cable machine. Lie on your back and make sure there is enough length on the cable to allow your legs to straighten without the cable plates touching. Brace your abs and pull your knees up to your chest then extend your legs back out again as low as possible.

Swiss Ball Tuck Unders

Primary muscle group(s):
Abs, Obliques, Lower Back

Set the Swiss Ball up behind you. Place both hands on the floor and place both feet on the Swiss Ball so that you are in a push up position. Brace your abs and keep your back straight and tuck your knees under your body and then extend your legs back out.

TRX Abdominal Fallouts

Primary muscle group(s):
Abs, Obliques, Lower Back, Pecs, Lats

Holding the TRX in both hands with your arms stretched out in front of you. You will need to brace your abs and also activate your glutes, quads and amstrings. Slowly lean forward with your arms straight and hands together until your hands are directly over your head. Make sure your entire body is straight.

TRX Reverse Crunches

Primary muscle group(s):
Abs, Obliques, Lower Back

Set the TRX up behind you. Place both hands on the floor and place both feet on the TRX stirrups so that you are in a push up position. Brace your abs and keep your back straight and tuck your knees under your body and then extend your legs back out.

Weighted Sit Ups

Primary muscle group(s):
Abs, Obliques

Lying on floor with your knees bent and feet flat on the floor. Hold the weight plate at chest level. Pull your upper body up and push the weight plate up over your head. Return to the starting position. You can also place your feet under a bar to assist.