Jumping Pull-up
Stand straight and jump straight up. Jump and grasp bar with overhand wide grip. Pull body up until chin is above bar. Lower body until arms and shoulders are fully extended. Repeat.
Cable Close-Grip Front Lat Pulldown
Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. Grab the bar with the palms facing forward
Lever Pec Deck Fly
Sit on bench with back against pad. Place forearms against lever pads and grab handle. Push pads together and release, going back to get a full stretch. Repeat.
Band alternating biceps curl
Start off by placing a bungy under your feet and hold the handles palms forward in your hands. Stand with your feet shoulder-width apart, knees slightly bent and your abs drawn in. Curl your arms up and down in an alternating motion, keeping your body straight, and isolating the bicep muscle. As you become
Cable Curl
Stand up with your torso upright while holding a cable curl bar that is attached to a low pulley. Grab the cable bar at shoulder width and keep the elbows close to the torso. The palm of your hands should be facing up (supinated grip). This will be your starting position. While holding the
Lever T bar Row (plate loaded)
Bend knees slightly and bend over lever handles with back straight. Grasp lever handles with shoulder width to wide overhand grip. Pull lever up to torso. Return until arms are extended and shoulders are stretched downward. Repeat.
Lever Preacher Curl
Sit on curl machine placing back of arms on pad. Grasp lever handles with underhand grip. Align elbows at same pivot point as fulcrum of lever. Raise lever handles toward shoulders. Lower handles until arms are fully extended. Repeat.
Pull up (neutral grip)
Take a neutral grip on parallel pull-up bars, hanging freely with your arms extended. This will be your starting position. Pull yourself up by flexing the elbows and extending the glenohumeral joint. Do not swing or use momentum to complete the movement. Attempt to get your chin above your hands. Pause at the top
Pull-up
Grab the pull-up bar with the palms facing forward using the prescribed grip. Note on grips: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width
Lever High Row (plate loaded)
Sit on seat and position chest against pad. Grasp lever handles with overhand grip. Pull lever back until elbows are behind back and shoulders are pulled back. Return until arms are extended and shoulders are stretched forward. Repeat.
Reverse grip machine lat pulldown
Start off sitting on a lat pull down machine, grabbing the handles with an underhand reverse grip, keeping your knees positioned underneath the padding and feet flat on the floor. Once in position, slowly pull down on the handles and bring them down towards your sides, squeezing with your lat and back muscles. Hold
Lever Front Pulldown
Grasp lever handles. Sit with thighs under supports. Pull down lever to upper chest. Return until arms and shoulders are fully extended. Repeat.