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Learning the liftsBody Map
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Leg Extensions
Works: Quads Start Sit down at leg extensions machine Bands and ankle weights are a variation of this movement Shins should be be
Knees to Elbows
Works: abs tri's forearms obliques Start Grap the pull-up bar shoulder-width apart hands are pronated or palms facing away from your body lift your legs up to your...
Neutral Dumbbell Press
This is a Chest exercise that can help you increase your barbell bench. It's also a good supplement to add strength or fatigue to a work out. This can be a great exercise if the...
Incline Press Dumbbell
Incline Press with dumbbells is a chest exercise that is meant to supplement the barbell bench exercise. This should help you strengthen deficiencies in the pecks, shoulders and...
Lunges
Lunges are a great complex exercise that uses many muscle groups. you can perform this movement with a barbell on your back or holding dumbbells by your side. This basic movement...
Overhead press
You can do many different versions of this exercise, Arnold press with dumbbell, seated or standing with dumbbell or with a barbell the movement regardless of the variation is...
Dips
Works: Pecks Tris Shoulders Lats Start Setup. Grab the bars and jump up. Balance yourself with locked elbows. Dip. Lower your body by bending your arms. Lean your torso slightly...
Dumbbell Chest Press
Works: Chest / Pecks Delts Tri's Bis's Lats Abs Start Lie on the bench with a dumbbell in each hand and your feet flat on the floor. You can rest your feet up on the bench if...
Chest Fly’s
Works Fly for the Chest can be done with many different variations. Cable, Dumbbell or Machine. The goal of all these is to increase and tone the Pecs that is your chest muscles....
Pull up
Works Lats Tri's Bi's Shoulders Forearms Delts Abs Start Start by standing directly below a pull-up bar. Place your hands in an overhand grip (palms facing away from your body)...
Barbell Bent Over Rows
Works Tri's Bi's Lats Lower Back Start Barbell should be on the floor with your weight loaded Grab the bar with had about shoulder width apart Lift the bar off the floor with...
Barbell Clean
Cleans, Power Cleans and other variations these are compound movements. That means you are working many muscle groups all at once. This is a great lift and can help you add...
Push-Ups
position on the floor with your hands under your shoulders, toes tucked, and knees under hips. Extend one leg at a time and assume a pushup position with the legs straight,...
Zottman Curl
Select the desired weight from the rack and assume a shoulder-width stance. Using a supinated grip, take a deep breath and curl the dumbbells towards your shoulders. Once the...
Dumbell Curls
Assume the starting position for the standing dumbbell curl by grasping a pair of dumbbells and standing straight up, feet together and dumbbells by your side. The dumbbells...
Standing Barbell Curl
The standing barbell curl is the cornerstone of many bicep-building routines. Grasp a barbell or Olympic bar around shoulder-width apart using an underhand grip (palms facing...
Deadlift
Deadlift The deadlift primarily works the muscles of the hamstrings. However, it is a complete compound exercise and also requires muscle activation from the back, glutes,...
Barbell Back Squat
Barbell Back Squat The squat directly targets the muscles of the quads but also involves the hamstrings, glutes, back, and core as well as muscles of the shoulders and arms to a...
Barbell Bench
Barbell Bench By performing the bench press, you primarily work your pectoralis major (your chest). Other muscles which assist in moving the barbell during a bench press are...