About the SquatType: Compound |
VIDEO: How To Do Squat
Squat Instructions
1. Set up with the barbell just below shoulder height and loaded with your chosen weight.
2. Stand under the bar with your feet apart.
Exercises
Body Building exercises
Rope Face Pull
About the Rope Face PullType: Compound |
VIDEO: How To Do Rope Face Pull
Rope Face Pull Instructions
1. Adopt a split stance, holding your arms straight out in front with forearms pronated.
2. Breathe in deeply and pull the rope towards your face, holding your elbows high.
Seated Cable Rows
About the Seated Cable RowsType: Compound |
VIDEO: How To Do Seated Cable Rows
Seated Cable Rows Instructions
1. Place the desired weight on the rack and attach a V-bar (or close-grip bar) to the seated row machine.
Decline Sit Up
About the Decline Sit UpType: Isolation |
VIDEO: How To Do Decline Sit Up
Decline Sit Up Instructions
1. Set the bench to angle up at 30 to 45 degrees. The difficulty of situps will depend on the angle.
Seated Dumbbell Shrug
About the Seated Dumbbell ShrugType: Isolation |
VIDEO: How To Do Seated Dumbbell Shrug
Seated Dumbbell Shrug Instructions
1. Select your dumbbells of the appropriate weight.
2. Sit with your back straight on a flat bench.
Barbell Upright Row
About the Barbell Upright RowType: Compound |
VIDEO: How To Do Barbell Upright Row
Barbell Upright Row Instructions
1. Load the barbell with your desired weight.
2. Stand facing the bar with your feet apart at approximately shoulders-width.
Bodyweight Hip Thrust
About the Bodyweight Hip ThrustType: Isolation |
VIDEO: How To Do Bodyweight Hip Thrust
Bodyweight Hip Thrust Instructions
1. Lie flat on the floor with your arms at about 45 degree to your body and knees bent.
Smith Machine Shoulder Press
About the Smith Machine Shoulder PressType: Compound |
VIDEO: How To Do Smith Machine Shoulder Press
Smith Machine Shoulder Press Instructions
1. Set the bench down in the Smith machine shoulder press. Adjust the back at 90 degree. Sit on the bench and move so the bar is placed comfortably in front of your face.
Reverse Hack Squat
About the Reverse Hack SquatType: Compound |
VIDEO: How To Do Reverse Hack Squat
Reverse Hack Squat Instructions
1. Load the hack machine wit the weight you are going to lift in this session.
2. It is important to lay your chest flat against the pad and shoulders should be up against the shoulder pads. Stand with your feet shoulder width apart on the bottom platform.