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Showing posts with label Workout Routines. Show all posts
Showing posts with label Workout Routines. Show all posts
Beginner Program
Posted by Msry 7or
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Wednesday, August 3, 2011
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Workout Routines
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This workout program should be performed three times a week, and should always follow a 10-15 minute cardio warmup and some light stretching
Shoulders
Bar Military Press
1set, 12 repetitions
This is one of the most effective of all the shoulder-building exercises, and should be incorporated in workout programs of all levels once the correct movement has been mastered and feels comfortable.
STEP 1. Sit with your back on a bench that allows a steep incline - between 80° and 90°. Grasp the barbell with an overhand (pronated) grip with your hands just a little wider than shoulder-width apart and rest it on your upper chest.
STEP 2. Brace your shoulders and back, then inhale and press the bar straight up, keeping your elbows slightly bent at the top.
STEP 3. To finish, lower back down to the start position, keeping your abdominals and lower back braced, then repeat for the desired number of reps.
STEP 2. Brace your shoulders and back, then inhale and press the bar straight up, keeping your elbows slightly bent at the top.
STEP 3. To finish, lower back down to the start position, keeping your abdominals and lower back braced, then repeat for the desired number of reps.
Target: Shoulders Muscles Worked: Deltoids, Pectoralis, Triceps Brachii
Difficulty: Intermediate
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Back
Lat Pulldown
1set, 12 repetitionsThis exercise works both the back and biceps effectively.
STEP 1. Sitting on a bench, grab a bar with a false overhand - thumb on the same side as your fingers - shoulder-width grip.
STEP 2. As you pull your shoulder blades together and down, while sticking your chest out, pull the bar to your chest. Then, pause with the bar an inch or so from your chest, and slowly let it rise to where it began. Throughout, keep your chest out.
STEP 2. As you pull your shoulder blades together and down, while sticking your chest out, pull the bar to your chest. Then, pause with the bar an inch or so from your chest, and slowly let it rise to where it began. Throughout, keep your chest out.
Target: Arms Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius
Difficulty: Beginner
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Cable Seated Low Row
1set, 12 repetitionsThis is a very good back exercise that also isolates the upper back effectively when you retract the shoulderblades during the movement. The eccentric part of the movement also stretches the back muscles out.
STEP 1. Place your feet on the platform, keeping a slight bend in your knees and making your posture "tall". Grasp the handles and extend your back forward while keeping your shoulders slightly retracted, and then pull your elbows in and back toward the sides of your torso - the handles should come all the way in until it reaches your navel.
STEP 2. Hold the position for a second before returning back out, keeping the movement under control: your arms returning to the extended position; your back going slightly forward; and with your knees slightly bent.
STEP 3. Repeat for the desired number of reps.
STEP 2. Hold the position for a second before returning back out, keeping the movement under control: your arms returning to the extended position; your back going slightly forward; and with your knees slightly bent.
STEP 3. Repeat for the desired number of reps.
Target: Back Muscles Worked: Trapezius, Latissimus Dorsi, Pectoralis
Difficulty: Beginner
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Chest
Decline Close-Grip Bench Press
1set, 12 repetitionsThis exercise targets primarily the triceps, but includes some lower chest muscles.
STEP 1. While lying on a declined bench, grab the bar using an overhand grip, but hold them closer together than the normal shoulder-width apart.
STEP 2. Lift it off the uprights and hold it over your lower chest at arm's length.
STEP 3. Slowly lower the bar to your chest, while keeping your elbows as close to your sides as possible. Pause, then push the bar up until your arms are straight.
STEP 2. Lift it off the uprights and hold it over your lower chest at arm's length.
STEP 3. Slowly lower the bar to your chest, while keeping your elbows as close to your sides as possible. Pause, then push the bar up until your arms are straight.
Target: Arms Muscles Worked: Pectoralis, Deltoids, Triceps Brachii
Difficulty: Intermediate
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Dumbbell Pull-Over
1set, 12 repetitionsThis exercise develops the entire chest and also works the triceps muscles and back muscles. It is a good linking exercise between a chest workout and a back workout.
STEP 1. Lie on a flat bench with your head supported and your feet either in contract with the floor or a raised platform. Hold a dumbbell with both hands, encircling it with your palms against the underside of the top set of plates. Raise the dumbbell up in front of your chest, with your elbows slightly bent.
STEP 2. Inhale and lower the dumbbell back past your head and back to the limit of your range of motion, keeping your elbows slightly bent at all times. Hold the stretch for a second before exhaling and returning the dumbbell back up to the starting position.
STEP 3. Repeat for the number of repetitions desired, maintaining correct posture.
STEP 2. Inhale and lower the dumbbell back past your head and back to the limit of your range of motion, keeping your elbows slightly bent at all times. Hold the stretch for a second before exhaling and returning the dumbbell back up to the starting position.
STEP 3. Repeat for the number of repetitions desired, maintaining correct posture.
Target: Chest Muscles Worked: Pectoralis, Latissimus Dorsi, Triceps Brachii
Difficulty: Beginner
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Arms
Seated Triceps Extension
1set, 12 repetitions
STEP 1. Sit on a bench, and grab a pair of dumbbells. Hold them so that they are at arm's length above your head with palms facing inward together.
STEP 2. Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.
STEP 3. Pause, then straighten your arms to return the dumbbells to starting position.
STEP 2. Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.
STEP 3. Pause, then straighten your arms to return the dumbbells to starting position.
Target: Arms Muscles Worked: Triceps, Deltoids
Difficulty: Beginner
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Dumbbell Biceps Curl
1set, 12 repetitionsThis is a useful exercise for beginners because it helps correct any imbalance between the strength of the two biceps and allows for variations of hand grip that help develop biceps further.
STEP 1. Stand tall, maintaining good posture, with your feet hip-distance apart, and your knees slightly flexed, leaving your arms by your sides with your palms facing forward.
STEP 2. Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward.
STEP 3. When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.
STEP 2. Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward.
STEP 3. When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.
Target: Arms Muscles Worked: Biceps Brachii, Brachialis
Difficulty: Beginner
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Legs
Machine Leg Extension
1set, 12 repetitionsThis is a good basic exercise that develops the quadriceps.
STEP 1. Position your lower legs behind the shin pad, making sure that the pad is on the lower part of your shins rather than your ankles. Line your knee up with the pivot points on the machine and make sure that your starting position is comfortable.
STEP 2. Exhale and extend your legs at the knee - stop the movement just before your legs become straight.
STEP 3. Inhale and slowly return your legs to the starting position.
STEP 2. Exhale and extend your legs at the knee - stop the movement just before your legs become straight.
STEP 3. Inhale and slowly return your legs to the starting position.
Target: Legs Muscles Worked: Quadriceps
Difficulty: Beginner
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Machine Leg Curl
1set, 12 repetitionsThis is a basic but effective exercise that promotes the development of the hamstrings.
STEP 1. Lay face down on the machine, with its leg pad just above your heels and make sure that your knees line up with its pivot points.
STEP 2. Slowly exhale and pull your heels toward your hips, flexing your knees as much as you need to for comfort.
STEP 3. When you have moved as far as you can without any sense of straining, inhale and slowly return your heels to the starting position.
STEP 2. Slowly exhale and pull your heels toward your hips, flexing your knees as much as you need to for comfort.
STEP 3. When you have moved as far as you can without any sense of straining, inhale and slowly return your heels to the starting position.
Target: Legs Muscles Worked: Hamstrings, Glutes
Difficulty: Beginner
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Beginner Squat
1set, 12 repetitions
STEP 1. While holding two dumbbells by your side at arm's length, keep your feet roughly a shoulder-width apart and pull your shoulder blades back.
STEP 2. Slowly bend your knees and lower your body. Stop when you find that your thighs are parallel to the floor.
STEP 3. It is important to keep your knees from moving forward past your toes and have your lower back in its natural arched alignment. Slowly return to the starting position in the same manner.
STEP 2. Slowly bend your knees and lower your body. Stop when you find that your thighs are parallel to the floor.
STEP 3. It is important to keep your knees from moving forward past your toes and have your lower back in its natural arched alignment. Slowly return to the starting position in the same manner.
Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus
Difficulty: Beginner
=================================================================
Source:fullfitness.net/routines/beginner-program
Weight Loss Routine
Posted by Msry 7or
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This workout program helps strip away the fat that (hopefully) is covering the built muscle underneath. There are few exercises meant to develop muscles such as the biceps and triceps that men love to shape - working out the bigger muscles helps burn the fat easier.
For this to work, you need to workout roughly 2-3 times a week and go through the following routine 2-3 times per workout. Start by doing 5 minutes of cardio to warmup, then go through each exercise in rapid succession. Do 5 more minutes of cardio, then go through the list again for the second or third time
Workout List
Beginner Squat
9-10repetitions
STEP 1. While holding two dumbbells by your side at arm's length, keep your feet roughly a shoulder-width apart and pull your shoulder blades back.
STEP 2. Slowly bend your knees and lower your body. Stop when you find that your thighs are parallel to the floor.
STEP 3. It is important to keep your knees from moving forward past your toes and have your lower back in its natural arched alignment. Slowly return to the starting position in the same manner.
STEP 2. Slowly bend your knees and lower your body. Stop when you find that your thighs are parallel to the floor.
STEP 3. It is important to keep your knees from moving forward past your toes and have your lower back in its natural arched alignment. Slowly return to the starting position in the same manner.
Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus
Difficulty: Beginner
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Machine Lateral Pull-Down
9-10repetitionsLike the Assisted Pull-Up, this exercise not only works the back muscles but also the biceps muscles and the muscles of the forearms, improving the strength of your grip. It is a good exercise for beginners because it allows them to build up strength before progressing to body-weight pull-ups and chin-ups.
STEP 1. Adjust the kneepads to comfortably support your legs and to help stabilize weight then stand up and grip the bar with your hands a shoulder-width apart before pulling the bar back down and taking your place under the knee support.
STEP 2. Stay seated and extend your arms up and above your position, then pull the bar down until it reaches your upper chest.
STEP 3. Make sure that your shoulders are down and your elbows pulled back and hold for a second before returning to the start position.
STEP 4. Slowly extend your arms back up, stretching fully and keeping your "tall" posture. Repeat for the desired number of reps.
STEP 2. Stay seated and extend your arms up and above your position, then pull the bar down until it reaches your upper chest.
STEP 3. Make sure that your shoulders are down and your elbows pulled back and hold for a second before returning to the start position.
STEP 4. Slowly extend your arms back up, stretching fully and keeping your "tall" posture. Repeat for the desired number of reps.
Target: Back Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius
Difficulty: Beginner
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Barbell Bench Press
6-8repetitionsThis exercise is excellent for building strength and muscle mass, but it is not suitable for a beginner - it should be regarded as a useful progression from Machine Chest Press. It works on the front of the shoulders and triceps as well as the chest.
STEP 1. Lie on your back with your feet supported either by a raised platform or the floor. Make sure that you do not over-extend your lower back and keep your buttocks in contract with the bench. Take an overhand grip on the bar, slightly wider than a shoulder-width apart. Inhale and push the bar off the rack (if there is one) then move it lower down to the midline of your chest.
STEP 2. Try to keep the bar, your wrists, elbows, and your shoulders working on the same line of axis - straight up and down.
STEP 3. Hold for a second then push the bar back up, making sure that you shoulders do not hunch forward away from the bench and that it is your triceps muscles and chest that are pushing.
STEP 4. Keep your upper body in contract with the bench as much as possible and keep your breathing rhythmical - exhale when you push the bar back up.
STEP 2. Try to keep the bar, your wrists, elbows, and your shoulders working on the same line of axis - straight up and down.
STEP 3. Hold for a second then push the bar back up, making sure that you shoulders do not hunch forward away from the bench and that it is your triceps muscles and chest that are pushing.
STEP 4. Keep your upper body in contract with the bench as much as possible and keep your breathing rhythmical - exhale when you push the bar back up.
Target: Chest Muscles Worked: Pectoralis, Deltoids, Triceps Brachii
Difficulty: Beginner
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Bulgarian Split Squat
8-10repetitions
STEP 1. Using an overhand grip, hold a barbell so that it is resting on your upper back (be careful not to rest it on your neck) and then stand about three feet in front of a bench. Then, lace your left foot on the bench behind you so that only your instep is on it.
STEP 2. Slowly lower your body so that your right knee becomes bent 90 degrees and your left knee comes close to touching the floor. Your torso should remain upright while your right lower leg is perpendicular to the floor.
STEP 3. Push yourself back to the original starting position as quickly as you are capable. Repeat until you feel you are done, then switch feet so that your right foot is now resting on the bench while your left leg does the workout.
STEP 2. Slowly lower your body so that your right knee becomes bent 90 degrees and your left knee comes close to touching the floor. Your torso should remain upright while your right lower leg is perpendicular to the floor.
STEP 3. Push yourself back to the original starting position as quickly as you are capable. Repeat until you feel you are done, then switch feet so that your right foot is now resting on the bench while your left leg does the workout.
Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus
Difficulty: Advanced
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One-Arm Row
8-10repetitions
STEP 1. Use your non-dominant hand to hold a dumbbell, while placing your dominant hand and knee on a bench, as illustrated.
STEP 2. Keep your back flat as you let the dumbbell hang down to your side so your arm lines up just in front of your shoulder.
STEP 3. Pull the dumbbell upward and back toward your hip while keeping your elbow close to your body. Focus on using your upper-back muscles in doing this motion. Pause, then slowly return to the starting position.
STEP 2. Keep your back flat as you let the dumbbell hang down to your side so your arm lines up just in front of your shoulder.
STEP 3. Pull the dumbbell upward and back toward your hip while keeping your elbow close to your body. Focus on using your upper-back muscles in doing this motion. Pause, then slowly return to the starting position.
Target: Back Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius
Difficulty: Intermediate
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Ab Crunch on a Ball
10-12repetitionsThe basic movements of this exercise develop the strength of the abdominal muscles, while the use of the ball helps increase stability.
STEP 1. Slowly roll down onto the ball, letting your spine follow its curve, and place your head and neck in a comfortable position on its back. Place your hands at the sides of your head and position your feet hip-distance apart.
STEP 2. Draw your abdominal muscles, then exhale and curl your entire spine up, starting from the neck. Flex at your torso until the distance between the top of your pelvis and the bottom of your ribs stops shortening.
STEP 2. Draw your abdominal muscles, then exhale and curl your entire spine up, starting from the neck. Flex at your torso until the distance between the top of your pelvis and the bottom of your ribs stops shortening.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques, Lower Back
Difficulty: Beginner
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Bar Military Press
1set, 12 repetitionsThis is one of the most effective of all the shoulder-building exercises, and should be incorporated in workout programs of all levels once the correct movement has been mastered and feels comfortable.
STEP 1. Sit with your back on a bench that allows a steep incline - between 80° and 90°. Grasp the barbell with an overhand (pronated) grip with your hands just a little wider than shoulder-width apart and rest it on your upper chest.
STEP 2. Brace your shoulders and back, then inhale and press the bar straight up, keeping your elbows slightly bent at the top.
STEP 3. To finish, lower back down to the start position, keeping your abdominals and lower back braced, then repeat for the desired number of reps.
STEP 2. Brace your shoulders and back, then inhale and press the bar straight up, keeping your elbows slightly bent at the top.
STEP 3. To finish, lower back down to the start position, keeping your abdominals and lower back braced, then repeat for the desired number of reps.
Target: Shoulders Muscles Worked: Deltoids, Pectoralis, Triceps Brachii
Difficulty: Intermediate
================================================
Source:fullfitness.net/routines/weight-loss
"Ab Workout "Abdominal Workout Routine
Posted by Msry 7or
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ince a stronger core supports your spine, you can lift more weight in every exercise. Research also shows that stronger abdominal core muscles mean fewer lower back injuries as you age, not to mention better posture. Finally, who can argue with the great look and feel of having ripped abs?
The following routine helps you accomplish just that. Prior to performing the listed exercises though, remember to warm up for 3-5 minutes, at a relatively easy pace. Follow this up with a minute of running or cycling at your highest pace and rest for another minute prior to starting the routine.
The following list attempts to attack your abdominal muscles from different directions to continuously stimulate them. With time, substitute new exercises in from the list this site provides to prevent your body from growing accustomed
Kneeling Cable Crunch
10-15repetitions
STEP 1. Attach to the high pulley, the rope handle, and grab onto it. While facing the machine, kneel in front of the weights with your butt near your heels, but not resting on them. Hold the ropes at the sides of your face with your elbows pointing straight down to the floor.
STEP 2. Bring your rib cage toward your pelvis, making sure to avoid moving other parts of your lower body from the original position. Pause aas your elbows near your knees, the return to starting position. Repeat.
STEP 2. Bring your rib cage toward your pelvis, making sure to avoid moving other parts of your lower body from the original position. Pause aas your elbows near your knees, the return to starting position. Repeat.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques
Difficulty: Intermediate
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Pulse Up
10-12repetitions
STEP 1. Lie on your back with your hands underneath your tailbone and have your legs straight upward, as illustrated.
STEP 2. Pull your navel inward and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips.
STEP 2. Pull your navel inward and flex your glutes as you lift your hips just a few inches off the floor. Then lower your hips.
Target: Abs Muscles Worked: Rectus Abdominis, Lower Back
Difficulty: Intermediate
----------------------------------------------------
Side Crunch
10-12repetitions
STEP 1. Keep your legs straight and extend your right arm along the floor (for balance) while lying on your right side. Cup your left hand behind your head while holding your head a few inches above the floor with your elbow pointing toward the ceiling, as shown. Remember to keep your head still (do not bend it toward your feet) throughout the movement phase.
STEP 2. Contract the muscles of the left side of your torso while moving your upper torso toward your feet so that your upper body curls in a smooth arc. Simultaneously, lift your legs upward, while keeping your ankles locked together, to form a "V" shape with your body. When your obliques are fully contracted, begin returning slowly to the starting position. Reverse your position afterward doing several repeats to work the right side of the body.
STEP 2. Contract the muscles of the left side of your torso while moving your upper torso toward your feet so that your upper body curls in a smooth arc. Simultaneously, lift your legs upward, while keeping your ankles locked together, to form a "V" shape with your body. When your obliques are fully contracted, begin returning slowly to the starting position. Reverse your position afterward doing several repeats to work the right side of the body.
Target: Abs Muscles Worked: Obliques, Rectus Abdominis
Difficulty: Intermediate
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Oblique V-Up
10-15repetitions
STEP 1. Lie on your side with your body in a straight line and your arms crossed against your chest.
STEP 2. Life your legs off the floor, making sure to keep them tightly bound together. You should feel your obliques contracting, even though there isn't too much motion involved.
STEP 3. Pause, then slowly return to the starting position. Repeat as many times as needed, then switch sides.
STEP 2. Life your legs off the floor, making sure to keep them tightly bound together. You should feel your obliques contracting, even though there isn't too much motion involved.
STEP 3. Pause, then slowly return to the starting position. Repeat as many times as needed, then switch sides.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques
Difficulty: Intermediate
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Back Raise
10-12repetitions
STEP 1. Position yourself into a back-extension station by placing your feet under the leg brace/anchor so that it is hooked there.
STEP 2. With your upper thighs resting on the bad, lock your hands behind your head and bend forward at the hips until your upper body is just short of being 90 degrees to the floor.
STEP 3. Slowly raise your torso until it's in line with your lower body, then lower it. Alternatively, you can hold onto a weight by bracing it with your arms across your chest and do the same motions.
STEP 2. With your upper thighs resting on the bad, lock your hands behind your head and bend forward at the hips until your upper body is just short of being 90 degrees to the floor.
STEP 3. Slowly raise your torso until it's in line with your lower body, then lower it. Alternatively, you can hold onto a weight by bracing it with your arms across your chest and do the same motions.
Target: Back Muscles Worked: Hamstrings, Glutes, Lower Back
Difficulty: Beginner
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V-Up
10-12repetitions
STEP 1. With your back on the floor, and your legs straight, hold your arms straight above your chest, and have your fingers point upwards.
STEP 2. Fold your body upward by lifting your legs off the floor and stretching your arms toward your toes, while consciously contracting your abdominal muscles.
STEP 3. Then, pause for a short time, and return to starting position.
STEP 2. Fold your body upward by lifting your legs off the floor and stretching your arms toward your toes, while consciously contracting your abdominal muscles.
STEP 3. Then, pause for a short time, and return to starting position.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques
Difficulty: Intermediate
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Inclined Reverse Crunch
10-12repetitions
STEP 1. Lying on a slant board, with your hips lower than your head, keep your knees slightly bent.
STEP 2. Slowly pull your hips upward and inward, like you would if emptying a bucket of water resting on your pelvis. Keep your knees at the same angle throughout the movement.
STEP 3. Pause, then slowly lower your hips to the starting position.
STEP 2. Slowly pull your hips upward and inward, like you would if emptying a bucket of water resting on your pelvis. Keep your knees at the same angle throughout the movement.
STEP 3. Pause, then slowly lower your hips to the starting position.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques
Difficulty: Advanced
====================================================
Source:fullfitness.net/routines/ab-workout
Muscle Building Workout Program
Posted by Msry 7or
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Muscle cells, as many studies have shown, grow through the rest phase after a workout - not during the workout itself. Working out helps to stimulate your body, but rest in between is just as important for muscle development.
Therefore, to gain muscle, this routine suggests you workout four days a week - leaving a gap in between 2 of the days. An example would be working out on Monday and Tuesday, then resting before completing the routine.
Perform a warmup set of each exercise everyday first by using 2/3 of the normal amount of weights. Additionally, do two exercises back-to-back, then rest for 2 minutes, and continue onto the next two exercises that you'll perform back-to-back with no rest (this is called 'supersetting'). Finally, complete each routine three times each day, adding 2 repititions everytime you go through the list (ie, do 6, then 8 and finally 10 repititions of the bench press )
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Day 1
Barbell Bench Press
6repetitionsThis exercise is excellent for building strength and muscle mass, but it is not suitable for a beginner - it should be regarded as a useful progression from Machine Chest Press. It works on the front of the shoulders and triceps as well as the chest.
STEP 1. Lie on your back with your feet supported either by a raised platform or the floor. Make sure that you do not over-extend your lower back and keep your buttocks in contract with the bench. Take an overhand grip on the bar, slightly wider than a shoulder-width apart. Inhale and push the bar off the rack (if there is one) then move it lower down to the midline of your chest.
STEP 2. Try to keep the bar, your wrists, elbows, and your shoulders working on the same line of axis - straight up and down.
STEP 3. Hold for a second then push the bar back up, making sure that you shoulders do not hunch forward away from the bench and that it is your triceps muscles and chest that are pushing.
STEP 4. Keep your upper body in contract with the bench as much as possible and keep your breathing rhythmical - exhale when you push the bar back up.
STEP 2. Try to keep the bar, your wrists, elbows, and your shoulders working on the same line of axis - straight up and down.
STEP 3. Hold for a second then push the bar back up, making sure that you shoulders do not hunch forward away from the bench and that it is your triceps muscles and chest that are pushing.
STEP 4. Keep your upper body in contract with the bench as much as possible and keep your breathing rhythmical - exhale when you push the bar back up.
Target: Chest Muscles Worked: Pectoralis, Deltoids, Triceps Brachii
Difficulty: Beginner
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Barbell Bent Over Row
6repetitions
STEP 1. With your feet shoulder-width apart and your knees bent roughly 15 to 30 degrees, keep your torso straight with a slight arch in your back as you lean forward at the hips. Your torso should be, at this point, roughly parallel to the floor. Grab the barbell off the floor using a false overhand grip (thumbs should be in line with the rest of your fingers) that's slightly wider than shoulder width. Let this bar hang at arm's length in front of you.
STEP 2. Slowly retract your shoulder blades as to have the bar pull up to the lower part of your sternum. Try not to use your arm muscles, and focus on getting the most activity out of your middle-back muscles.
STEP 3. Pause at the top where your chest should be sticking out toward the bar. Then, slowly return to the starting position while keeping your torso in the same position throughout the movement. Remember that your bent knees should provide all of the suspension your torso requires to be steady.
STEP 2. Slowly retract your shoulder blades as to have the bar pull up to the lower part of your sternum. Try not to use your arm muscles, and focus on getting the most activity out of your middle-back muscles.
STEP 3. Pause at the top where your chest should be sticking out toward the bar. Then, slowly return to the starting position while keeping your torso in the same position throughout the movement. Remember that your bent knees should provide all of the suspension your torso requires to be steady.
Target: Back Muscles Worked: Latissimus Dorsi, Trapezius, Lower Back
Difficulty: Beginner
---------------------------------------------
Dumbbell Flye
8repetitionsThis exercise isolates the chest and can also help with flexibility. However, it should not be used with heavy weights or undertaken by beginners, because of the stress that it places on the shoulder girdle.
STEP 1. Grasp a light-to-moderate pair of dumbbells, then lie back with your arms extended up over your upper chest. Your elbows should be slightly bent and your arms facing each other.
STEP 2. Inhale, then slowly lower your arms out to the sides of your torso in a semi-circle - keep the movement under control with your elbows still slightly bent - until there is a full, comfortable stretch in the area of your chest and shoulders around the level of shoulder-height.
STEP 3. Hold the stretch for a second before bringing the dumbbells back in to meet at the top of the movement - exhale as you return to the starting position.
STEP 2. Inhale, then slowly lower your arms out to the sides of your torso in a semi-circle - keep the movement under control with your elbows still slightly bent - until there is a full, comfortable stretch in the area of your chest and shoulders around the level of shoulder-height.
STEP 3. Hold the stretch for a second before bringing the dumbbells back in to meet at the top of the movement - exhale as you return to the starting position.
Target: Chest Muscles Worked: Pectoralis, Deltoids, Biceps Brachii
Difficulty: Beginner
-------------------------------------------------------------
Seated Reverse Flye
8repetitions
STEP 1. Sit on the front edge of a bench while holding a pair of fairly light dumbbells. Lean forward at the hips to get your chest as close to your thighs as you can without rounding your back.
STEP 2. As you hold the dumbbells with a neutral grip., let your arms hang down from your sides in line with your cables.
STEP 3. Raise the dumbbells up to either side of your body by making a wide, arcing motion with your arms until they are parallel to the floor and your elbows are just below shoulder level. Your wrists should be in the same plane as your ears before you return to your original position.
Variations: Changing your grip from neutral to under-hand-grip directs the workout toward your external rotators while switching to an overhand grip shifts more work to your rear delts.
STEP 2. As you hold the dumbbells with a neutral grip., let your arms hang down from your sides in line with your cables.
STEP 3. Raise the dumbbells up to either side of your body by making a wide, arcing motion with your arms until they are parallel to the floor and your elbows are just below shoulder level. Your wrists should be in the same plane as your ears before you return to your original position.
Variations: Changing your grip from neutral to under-hand-grip directs the workout toward your external rotators while switching to an overhand grip shifts more work to your rear delts.
Target: Back Muscles Worked: Deltoids, Infraspinatus, Trapezius
Difficulty: Intermediate
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Swiss Ball Preacher Curl
6repetitions
STEP 1. Place a pair of dumbbells on the floor in front of a ball. Kneel directly behind the ball, and drape your arms over it to grab the dumbbells in an underhand grip. Let our weight move back toward your heels as you brace your triceps on the ball, forearms down.
STEP 2. Keep your back straight as you curl the weights up until your forearms are just short of perpendicular to the floor.
STEP 2. Keep your back straight as you curl the weights up until your forearms are just short of perpendicular to the floor.
Target: Arms Muscles Worked: Brachialis, Biceps Brachii
Difficulty: Intermediate
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French Press
6repetitions
STEP 1. Sit at the end of a bench and grab the barbell with a full, overhand grip slightly shy of being shoulder width. Hold the bar over your head with your arms straight but your elbows unlocked.
STEP 2. Bend your elbows slowly and lower the bar toward the back of your neck.
STEP 3. Pause, then press back up the starting position while making sure that your upper arms are in the same position throughout the workout movement.
STEP 2. Bend your elbows slowly and lower the bar toward the back of your neck.
STEP 3. Pause, then press back up the starting position while making sure that your upper arms are in the same position throughout the workout movement.
Target: Arms Muscles Worked: Triceps Brachii
Difficulty: Advanced
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Day 2
Beginner Squat
4repetitionsSTEP 1. While holding two dumbbells by your side at arm's length, keep your feet roughly a shoulder-width apart and pull your shoulder blades back.
STEP 2. Slowly bend your knees and lower your body. Stop when you find that your thighs are parallel to the floor.
STEP 3. It is important to keep your knees from moving forward past your toes and have your lower back in its natural arched alignment. Slowly return to the starting position in the same manner.
STEP 2. Slowly bend your knees and lower your body. Stop when you find that your thighs are parallel to the floor.
STEP 3. It is important to keep your knees from moving forward past your toes and have your lower back in its natural arched alignment. Slowly return to the starting position in the same manner.
Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus
Difficulty: Beginner
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Dumbbell Reverse Lunge
8repetitions
STEP 1. Hold a pair of dumbbells at arm's length at your sides as you stand with your feet shoulder-width apart, toes pointing forward.
STEP 2. Step back as far as possible with your dominant leg and drop down until that knee grazes the floor, keeping your torso as upright as possible.
STEP 3. Push through your forward heel to return to the starting position, then immediately lunge back with that leg. That's one repetition.
STEP 2. Step back as far as possible with your dominant leg and drop down until that knee grazes the floor, keeping your torso as upright as possible.
STEP 3. Push through your forward heel to return to the starting position, then immediately lunge back with that leg. That's one repetition.
Target: Legs Muscles Worked: Quadriceps, Glutes, Hamstrings
Difficulty: Beginner
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Crunch Twist
10repetitions
STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.
STEP 2. While twisting your torso to the left so that your right elbow moves toward your left knee, contract your stomach muscles. Ensure that you are lifting your left shoulder off the floor. At the height of the movement, pause, then slowly return to your starting position without relaxing your muscles. Alternate between leftward and rightward twists.
STEP 2. While twisting your torso to the left so that your right elbow moves toward your left knee, contract your stomach muscles. Ensure that you are lifting your left shoulder off the floor. At the height of the movement, pause, then slowly return to your starting position without relaxing your muscles. Alternate between leftward and rightward twists.
Target: Abs Muscles Worked: Obliques, Rectus Abdominis
Difficulty: Beginner
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Reverse Crunch
10repetitions
STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.
STEP 2. Then, lift your knees in a smooth arc toward your head while keeping everything else as still as possible. Once your knees are directly above your upper abdomen, pause, contract the abs, and then lower your feet back down slowly in reverse. Do not let them touch the floor though and ensure you continue to maintain tension in your abdominal muscles.
STEP 2. Then, lift your knees in a smooth arc toward your head while keeping everything else as still as possible. Once your knees are directly above your upper abdomen, pause, contract the abs, and then lower your feet back down slowly in reverse. Do not let them touch the floor though and ensure you continue to maintain tension in your abdominal muscles.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques
Difficulty: Intermediate
======================================================
Day 3
Assisted Pull-up
5repetitionsThis is an excellent exercise for the whole back that can be performed by people of any ability. It also works the biceps muscles and forearm muscles very effectively, so it can be used as part of an arm workout.
STEP 1. Choose a suitable weight, then kneel or stand on the platform and grip the handles. Keep you abdominals and lower back muscles strong and slowly extend your arms until they are fully stretched. Make sure that you keep your shoulders down and retracted slightly back - this will help to keep the tension on your back muscles.
STEP 2. Keeping the movement under control and your elbows pulled down and back, pull yourself back up to the start position. Repeat for the desired number of reps.
STEP 2. Keeping the movement under control and your elbows pulled down and back, pull yourself back up to the start position. Repeat for the desired number of reps.
Target: Back Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius
Difficulty: Intermediate
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Bar Military Press
5repetitions This is one of the most effective of all the shoulder-building exercises, and should be incorporated in workout programs of all levels once the correct movement has been mastered and feels comfortable.
STEP 1. Sit with your back on a bench that allows a steep incline - between 80° and 90°. Grasp the barbell with an overhand (pronated) grip with your hands just a little wider than shoulder-width apart and rest it on your upper chest.
STEP 2. Brace your shoulders and back, then inhale and press the bar straight up, keeping your elbows slightly bent at the top.
STEP 3. To finish, lower back down to the start position, keeping your abdominals and lower back braced, then repeat for the desired number of reps.
STEP 2. Brace your shoulders and back, then inhale and press the bar straight up, keeping your elbows slightly bent at the top.
STEP 3. To finish, lower back down to the start position, keeping your abdominals and lower back braced, then repeat for the desired number of reps.
Target: Shoulders Muscles Worked: Deltoids, Pectoralis, Triceps Brachii
Difficulty: Intermediate
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Upright Row
8repetitions
STEP 1. For this exercise, it is best to use an EZ-cur bar, attached to the low cable. Stand roughly 30 cm or a foot in front of the device.
STEP 2. Grab the bar with an overhand, shoulder-width grip, and hold it at an arm's length in front of your thighs.
STEP 3. Pull the bar upward until your upper arms are parallel to the floor. Do not extend past this mark. Pause at this point, then gradually lower the bar back to the starting position.
STEP 2. Grab the bar with an overhand, shoulder-width grip, and hold it at an arm's length in front of your thighs.
STEP 3. Pull the bar upward until your upper arms are parallel to the floor. Do not extend past this mark. Pause at this point, then gradually lower the bar back to the starting position.
Target: Shoulders Muscles Worked: Deltoids, Biceps Brachii, Trapezius
Difficulty: Intermediate
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Dumbbell Biceps Curl
8repetitionsThis is a useful exercise for beginners because it helps correct any imbalance between the strength of the two biceps and allows for variations of hand grip that help develop biceps further.
STEP 1. Stand tall, maintaining good posture, with your feet hip-distance apart, and your knees slightly flexed, leaving your arms by your sides with your palms facing forward.
STEP 2. Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward.
STEP 3. When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.
STEP 2. Inhale, then raise the dumbbells slowly toward your shoulders as you exhale, keeping your elbows close to your sides. Make sure that you do not allow your elbows to travel forward.
STEP 3. When you have raised the dumbbells to your shoulders inhale and slowly lower them back to the starting position.
Target: Arms Muscles Worked: Biceps Brachii, Brachialis
Difficulty: Beginner
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Seated Triceps Extension
6repetitionsSTEP 1. Sit on a bench, and grab a pair of dumbbells. Hold them so that they are at arm's length above your head with palms facing inward together.
STEP 2. Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.
STEP 3. Pause, then straighten your arms to return the dumbbells to starting position.
STEP 2. Keep your upper arms stable as you lower the dumbbells behind your head until your forearms are just past parallel to the floor.
STEP 3. Pause, then straighten your arms to return the dumbbells to starting position.
Target: Arms Muscles Worked: Triceps, Deltoids
Difficulty: Beginner
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Day 4
Dead Lift
4repetitionsis a full-body exercise that works all the major muscles in the body, and especially the ones in the legs and back. It is a very difficult exercise to do, but is an excellent strength-developer when it is performed well.
STEP 1. Stand with your feet hip-distance apart and bend down in sitting motion until your thighs are parallel to the floor. Keep your back straight and make sure that your spine is as close to the neutral position as possible. Take an overhand grip on the bar with your hands slightly wider than a shoulder-width apart.
STEP 2. Exhale, draw your abdominal muscles in, and lift the bar by pushing up through your legs.
STEP 3. As the bar reaches your knees during the lift phase, push your hips forward to raise your torso so that you are standing tall with your arms by your sides and the bar resting on your thighs.
STEP 4. Hold the position for two seconds, inhale and return the weight to the floor.
STEP 2. Exhale, draw your abdominal muscles in, and lift the bar by pushing up through your legs.
STEP 3. As the bar reaches your knees during the lift phase, push your hips forward to raise your torso so that you are standing tall with your arms by your sides and the bar resting on your thighs.
STEP 4. Hold the position for two seconds, inhale and return the weight to the floor.
Target: Back Muscles Worked: Glutes, Quadriceps, Soleus
Difficulty: Beginner
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Decline Leg Curl
6repetitions
STEP 1. Adjust the bench so that it declines. Then place a dumbbell between the insteps of your feet and lie facedown on the bench. Grab the front or sides of the bench if you require support.
STEP 2. Curl the weight up toward your buttocks but make sure to stop when your lower legs are pointing straight upwards.
STEP 3. Lower the weight gradually, without letting it touch the floor.
STEP 2. Curl the weight up toward your buttocks but make sure to stop when your lower legs are pointing straight upwards.
STEP 3. Lower the weight gradually, without letting it touch the floor.
Target: Legs Muscles Worked: Hamstrings
Difficulty: Intermediate
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Dumbbell Reverse Lunge
6repetitionsSTEP 1. Hold a pair of dumbbells at arm's length at your sides as you stand with your feet shoulder-width apart, toes pointing forward.
STEP 2. Step back as far as possible with your dominant leg and drop down until that knee grazes the floor, keeping your torso as upright as possible.
STEP 3. Push through your forward heel to return to the starting position, then immediately lunge back with that leg. That's one repetition.
STEP 2. Step back as far as possible with your dominant leg and drop down until that knee grazes the floor, keeping your torso as upright as possible.
STEP 3. Push through your forward heel to return to the starting position, then immediately lunge back with that leg. That's one repetition.
Target: Legs Muscles Worked: Quadriceps, Glutes, Hamstrings
Difficulty: Beginner
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Hanging Leg Raise
8repetitions
STEP 1. While holding onto a chinup bar using an overhand grip, hang with your knees bent slightly.
STEP 2. Pull your hips up as you curl inward toward your chest using the muscles of your lower abs. Life your knees as close to your chest as possible, rounding your lower back at the top. Then, pause, feel the contraction in your lower-abdominal muscles, and return to the position you began with.
STEP 2. Pull your hips up as you curl inward toward your chest using the muscles of your lower abs. Life your knees as close to your chest as possible, rounding your lower back at the top. Then, pause, feel the contraction in your lower-abdominal muscles, and return to the position you began with.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques
Difficulty: Advanced
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Ab Crunch on a Ball
6repetitionsThe basic movements of this exercise develop the strength of the abdominal muscles, while the use of the ball helps increase stability.
STEP 1. Slowly roll down onto the ball, letting your spine follow its curve, and place your head and neck in a comfortable position on its back. Place your hands at the sides of your head and position your feet hip-distance apart.
STEP 2. Draw your abdominal muscles, then exhale and curl your entire spine up, starting from the neck. Flex at your torso until the distance between the top of your pelvis and the bottom of your ribs stops shortening.
STEP 2. Draw your abdominal muscles, then exhale and curl your entire spine up, starting from the neck. Flex at your torso until the distance between the top of your pelvis and the bottom of your ribs stops shortening.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques, Lower Back
Difficulty: Beginner
=====================================================
Source:fullfitness.net/routines/muscle-building-workout-program
Strength Building Workout Program
Posted by Msry 7or
on , under
Workout Routines
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Rest is essential when your goal shifts from building muslce to gaining strength. You need to rest not only between workout days, but as well, between sets. You will note the routine uses fewer repitions, because unlike muscle growth training, you need to use the maximum amount of weight possible on fewer repititions.
For this routine, you need to workout three times a week, leaving a day break between day two and three of the routine. Perform a warmup set of each exercise using 2/3 of the normal amount of weights before continuing with the full weight amount.
Do two exercises back-to-back with no rest in between, then rest for 1 minute, and continue onto the next two exercises that you'll perform back-to-back with no rest (this is called 'supersetting').
Even though you will be working out three days a week, alternate between the Day 1 and Day 2 routines. So for example, the first week might look like this: Monday (Day 1), Tuesday (Day 2), Thursday (Day 1) with the following week will start off as Monday (Day 1).
Finally, to build strength, you need to move the weights more quickly in a controlled mannor while maintaing correct posture.
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Day 1 Upper Body
Barbell Bench Press
5sets, 5 repetitions
This exercise is excellent for building strength and muscle mass, but it is not suitable for a beginner - it should be regarded as a useful progression from Machine Chest Press. It works on the front of the shoulders and triceps as well as the chest.
STEP 1. Lie on your back with your feet supported either by a raised platform or the floor. Make sure that you do not over-extend your lower back and keep your buttocks in contract with the bench. Take an overhand grip on the bar, slightly wider than a shoulder-width apart. Inhale and push the bar off the rack (if there is one) then move it lower down to the midline of your chest.
STEP 2. Try to keep the bar, your wrists, elbows, and your shoulders working on the same line of axis - straight up and down.
STEP 3. Hold for a second then push the bar back up, making sure that you shoulders do not hunch forward away from the bench and that it is your triceps muscles and chest that are pushing.
STEP 4. Keep your upper body in contract with the bench as much as possible and keep your breathing rhythmical - exhale when you push the bar back up.
STEP 2. Try to keep the bar, your wrists, elbows, and your shoulders working on the same line of axis - straight up and down.
STEP 3. Hold for a second then push the bar back up, making sure that you shoulders do not hunch forward away from the bench and that it is your triceps muscles and chest that are pushing.
STEP 4. Keep your upper body in contract with the bench as much as possible and keep your breathing rhythmical - exhale when you push the bar back up.
Target: Chest Muscles Worked: Pectoralis, Deltoids, Triceps Brachii
Difficulty: Beginner
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Barbell Bent Over Row
5sets, 5 repetitions
STEP 1. With your feet shoulder-width apart and your knees bent roughly 15 to 30 degrees, keep your torso straight with a slight arch in your back as you lean forward at the hips. Your torso should be, at this point, roughly parallel to the floor. Grab the barbell off the floor using a false overhand grip (thumbs should be in line with the rest of your fingers) that's slightly wider than shoulder width. Let this bar hang at arm's length in front of you.
STEP 2. Slowly retract your shoulder blades as to have the bar pull up to the lower part of your sternum. Try not to use your arm muscles, and focus on getting the most activity out of your middle-back muscles.
STEP 3. Pause at the top where your chest should be sticking out toward the bar. Then, slowly return to the starting position while keeping your torso in the same position throughout the movement. Remember that your bent knees should provide all of the suspension your torso requires to be steady.
STEP 2. Slowly retract your shoulder blades as to have the bar pull up to the lower part of your sternum. Try not to use your arm muscles, and focus on getting the most activity out of your middle-back muscles.
STEP 3. Pause at the top where your chest should be sticking out toward the bar. Then, slowly return to the starting position while keeping your torso in the same position throughout the movement. Remember that your bent knees should provide all of the suspension your torso requires to be steady.
Target: Back Muscles Worked: Latissimus Dorsi, Trapezius, Lower Back
Difficulty: Beginner
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Assisted Pull-up
5sets, 5 repetitions
This is an excellent exercise for the whole back that can be performed by people of any ability. It also works the biceps muscles and forearm muscles very effectively, so it can be used as part of an arm workout.
STEP 1. Choose a suitable weight, then kneel or stand on the platform and grip the handles. Keep you abdominals and lower back muscles strong and slowly extend your arms until they are fully stretched. Make sure that you keep your shoulders down and retracted slightly back - this will help to keep the tension on your back muscles.
STEP 2. Keeping the movement under control and your elbows pulled down and back, pull yourself back up to the start position. Repeat for the desired number of reps.
STEP 2. Keeping the movement under control and your elbows pulled down and back, pull yourself back up to the start position. Repeat for the desired number of reps.
Target: Back Muscles Worked: Latissimus Dorsi, Biceps Brachii, Trapezius
Difficulty: Intermediate
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Standing Oblique Crunch
3sets, 8 repetitions
STEP 1. Attach a stirrup handle to the high cable and stand beside the weight stack as shown.
STEP 2. Grab the handle with your inside hand and pull down on the cable so that your palm is in line with your head and your elbow points straight downward.
STEP 3. Crunch your rib cage sideways toward your hip bone on the same side as the arm holding the pulley while keeping your hand in the same position relative to your head. Pause, then slowly straighten your back. Finish the repetitions on one side before doing the same on the other side.
STEP 2. Grab the handle with your inside hand and pull down on the cable so that your palm is in line with your head and your elbow points straight downward.
STEP 3. Crunch your rib cage sideways toward your hip bone on the same side as the arm holding the pulley while keeping your hand in the same position relative to your head. Pause, then slowly straighten your back. Finish the repetitions on one side before doing the same on the other side.
Target: Abs Muscles Worked: Obliques
Difficulty: Intermediate
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Reverse Crunch
3sets, 8 repetitions
STEP 1. Lie on your back on the floor and raise your head and upper shoulders off the mat slightly. Lace your fingers from both hands together behind your inclined head for support while keeping your elbows wide apart. Do NOT bend your head toward your chest, keep it perpendicular to your torso but bend your knees 90 degrees, and raise your feet 1-2 inches off of the floor.
STEP 2. Then, lift your knees in a smooth arc toward your head while keeping everything else as still as possible. Once your knees are directly above your upper abdomen, pause, contract the abs, and then lower your feet back down slowly in reverse. Do not let them touch the floor though and ensure you continue to maintain tension in your abdominal muscles.
STEP 2. Then, lift your knees in a smooth arc toward your head while keeping everything else as still as possible. Once your knees are directly above your upper abdomen, pause, contract the abs, and then lower your feet back down slowly in reverse. Do not let them touch the floor though and ensure you continue to maintain tension in your abdominal muscles.
Target: Abs Muscles Worked: Rectus Abdominis, Obliques
Difficulty: Intermediate
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Day 2 Lower Body
--------------------------
Back Squat
6sets, 3-5 repetitionsThis exercise is an effective one for developing leg strength and also works the upper-body stabilizing muscles. It requires a reasonable amount of strength and stability.
STEP 1. Stand with your feet hip-distance apart and with them facing forward and rest the bar on the back of your shoulders just above your shoulderblades. Pull your abdominal muscles in before starting the movement, but not so tightly that your breathing patterns are affected.
STEP 2. Inhale slowly and start the movement at your hips by pushing them out behind you in a sitting motion. Then allow your knees to bend, making sure that they do not travel forward over your toes.
STEP 3. Travel down until your knees are flexed at 90 degrees at a comfortable point, exhale slowly and push your body weight up through your heels to straighten your legs.
STEP 2. Inhale slowly and start the movement at your hips by pushing them out behind you in a sitting motion. Then allow your knees to bend, making sure that they do not travel forward over your toes.
STEP 3. Travel down until your knees are flexed at 90 degrees at a comfortable point, exhale slowly and push your body weight up through your heels to straighten your legs.
Target: Legs Muscles Worked: Quadriceps, Glutes, Soleus
Difficulty: Advanced
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Dead Lift
6sets, 3-5 repetitionsis a full-body exercise that works all the major muscles in the body, and especially the ones in the legs and back. It is a very difficult exercise to do, but is an excellent strength-developer when it is performed well.
STEP 1. Stand with your feet hip-distance apart and bend down in sitting motion until your thighs are parallel to the floor. Keep your back straight and make sure that your spine is as close to the neutral position as possible. Take an overhand grip on the bar with your hands slightly wider than a shoulder-width apart.
STEP 2. Exhale, draw your abdominal muscles in, and lift the bar by pushing up through your legs.
STEP 3. As the bar reaches your knees during the lift phase, push your hips forward to raise your torso so that you are standing tall with your arms by your sides and the bar resting on your thighs.
STEP 4. Hold the position for two seconds, inhale and return the weight to the floor.
STEP 2. Exhale, draw your abdominal muscles in, and lift the bar by pushing up through your legs.
STEP 3. As the bar reaches your knees during the lift phase, push your hips forward to raise your torso so that you are standing tall with your arms by your sides and the bar resting on your thighs.
STEP 4. Hold the position for two seconds, inhale and return the weight to the floor.
Target: Back Muscles Worked: Glutes, Quadriceps, Soleus
Difficulty: Beginner
----------------------------------------------------------------
Swiss-Ball Leg Curl
4sets, 6 repetitions
STEP 1. While lying on your back, place your lower legs on a Swiss ball. Then, put your hands flat on the floor next to your hips.
STEP 2. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt.
STEP 3. Pause, then roll the ball back until your body is in a straight line again.
STEP 2. Push your hips up so that your body forms a straight line from your shoulders to your knees. Without pausing, pull your heels toward you and roll the ball as close as possible to your butt.
STEP 3. Pause, then roll the ball back until your body is in a straight line again.
Target: Legs Muscles Worked: Hamstrings, Quadriceps
Difficulty: Advanced
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Cable Hamstring Curl
3sets, 8 repetitionsThis exercise not only helps with balance and stability but also develops the strength of your hamstrings. You can work your gluteal muscles if you use the third variation.
STEP 1. Stand tall and hold on to the support with both hands, place the foot and ankle of the leg to be exercised into the support strap and raise that leg slightly off the group. Flex your standing leg slightly at the knee. Your legs should be parallel to each other and your abdominal muscles pulled in - but not so tightly that your breathing is affected.
STEP 2. Exhale and slowly pull your ankle up toward your bottom, keeping your hips and knees in line with each other. Do not allow your ankle to travel backward.
STEP 3. When your ankle has moved as far as it can, inhale and slowly lower your leg back to the starting position - but do not allow your foot to touch the floor.
STEP 4. Repeat for desired number of repetitions, then repeat the exercise using your other leg.
STEP 2. Exhale and slowly pull your ankle up toward your bottom, keeping your hips and knees in line with each other. Do not allow your ankle to travel backward.
STEP 3. When your ankle has moved as far as it can, inhale and slowly lower your leg back to the starting position - but do not allow your foot to touch the floor.
STEP 4. Repeat for desired number of repetitions, then repeat the exercise using your other leg.
Target: Legs Muscles Worked: Hamstrings, Gastrocnemius
Difficulty: Intermediate
===========================================================
Source:fullfitness.net/routines/strength-building-workout-program
