Exercise Descriptions

Here's a list of exercises and a definition of how to perform them. Remember to breathe out when exerting force and breathe in on downswing of movement.

muscle groups



Muscle Group

Bench Press Lie flat on Bench. Grip bar and bring bar down to your chest. Press the bar from your chest to arms length and repeat. Chest, Shoulders, Triceps
Barbell Curl Grip bar and hold at arm's length using a palms up grip. With the bar resting against your upper thighs, curl the bar upwards by bending your arms at your elbows until at 90 degree angle. Bring bar back to starting position. Biceps
Squat Rest bar behind neck using both hands to steady the bar across your shoulders. Standing straight, squat down to 90 degrees and come back to your starting position. Quadriceps, Hamstrings, Glutes, Lower Back
Lat Pulldowns Facing lat machine, grip the lat bar by the handgrips. Now sit down with arms fully extended and begin the exercise by pulling the bar down until it touches your upper chest. Slowly let the weight naturally pull your arms back to the extended position. Upper Back, Rear Deltoids
Standing Tricep Extensions Start facing the machine. Grip the bar with palms down hands about 15inches apart. Bring your upper arms to your sides and keep them there throughout the movement. Press the lat bar down until your arms are fully extended, then return to the starting position. Triceps, Forearms
Seated Leg Extensions Hook the lower part of your shins around the machines pads with both your hands gripped on either side of the machines seat. Extend both leg outward lifting the weight until your feet are parallel to your hips and return to starting position. Quadriceps
Lying Hamstring Curls Lying on your stomach place feet under the machine's pads. Curls your legs are far as your can, hold for one second and return to starting position. Hamstrings, Lower Back, Glutes
Pullovers Lie across a bench, with your feet on the ground and hips very close to the ground. Take dumbbell in both hands and extend arms in front of chest. With arms extended, pull dumbbell from your chest past top of your head to as far back as you can "pullover." Bring dumbbell back to chest and repeat. Lats, Serratus
Dumbbell Flyes Lie flat on a bench. Grip dumbbells in each hand and extend arms with slight bend at the elbows. Bring them down on each side of you as if gripping an imaginary barrel. Bring them back up to starting position and repeat. Chest


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