Lever Reverse grip Lateral Pulldown (plate loaded)
Grab the handles with your palms toward you. Pull the handles down as you sit into the seat. Adjust the leg pad tight on your quads as to keep your lower body stable. Keep your chest up as you pull the handles simultaneously down to your side. Control the movement back up to the
Cable Seated Neck Flexion (with head harness)
Sit on bench with weighted neck harness on head. Move head up by hyperextending neck. Your back should be facing the machine. Return by bending neck down until chin touches upper chest. Repeat.
Cable Seated Neck Extension (with head harness)
Sit on bench with weighted neck harness on head. Move head up by hyperextending neck. Your face should be facing the machine. Return by bending neck down until chin touches upper chest. Repeat.
Bench Dip (knees bent) (female)
Sit on side of bench. Place hands on edge of bench. Place feet on floor away from bench. Straighten arms, slide rear end from the edge of bench, and position feet on floor with knees bent. Lower body by bending arms until slight stretch is felt in chest or shoulder, or rear end touches
Dumbbell Rear Delt Raise
Stand with your legs about hip-width apart and hold a dumbbell in each hand by your side. Choose a weight that allows you to perform eight to 12 repetitions. Bend your torso forward at your hips and bend your legs slightly so that your arms extend below your body with your hands facing each
Cable Wide-Grip Lat Pulldown (female)
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
Elliptical Machine Walk
Step onto the machine facing the monitor. Begin pedaling to turn it on. Start pedaling at an even pace. Do not lock your knees. Turn up the resistance. Change up your direction on the pedals. Use the swing arms. Increase the incline and resistance as you go.
Lever Seated Dip
If possible, place handles in narrow position. Sit on seat with back against pad. Grasp handles and position elbows back. Push levers down by straightening arms downward. Allow lever bar to raise with elbows pointing back until shoulders are slightly stretched. Repeat.
Chest Dip (on dip-pull-up cage)
Mount the should-width dip bars and straighten your arms so that your legs are suspended off the ground Keeping your elbows tucked in and your body upright, slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders. Don’t forget to inhale. Exhale as you
Bench dip on floor
Sit on the long edge of a flat bench, with your hands at your sides on the bench you're sitting on and your fingers facing your feet. Place your feet on the floor in front of you so your knees are a little more than a right angle. The smaller the angle, the easier
Lever One Arm Lateral Wide Pulldown (plate loaded)
Start off sitting on an iso lateral pulldown machine with your feet flat on the floor in front of you and thighs rested underneath the padding for stability. Reach up and grab one handle with an overhand grip as this will be your starting position. Slowly pull down, bringing the handle to your side
Close Grip Chin-Up
Step up and grasp parallel bars. Pull body up until elbow are to sides. Lower body until arms and shoulders are fully extended. Repeat.
