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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 strength in many areas. Works Back Lats Shoulder Quads Start – Bar over balls of feet – Head...
Old School
Intro: The reason this program is titled old school is that this program will work off of your 1 rep maxes. This is an old-school mentality of your strength being measured by what you can lift once. A true one-rep max is more about the day than your strength unless...
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, elbows extended, and head in a neutral position looking at the floor. Slowly descend to the...
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 biceps are fully shortened, rotate the forearms to a pronated position (palms down) and...
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 should not be touching your body. Your palms should be facing upwards. Take up the slack by...
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 up). Stand straight up, feet together (you may be more comfortable putting one foot back for...