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
EZ-bar Close-Grip Bench Press (female)
Lie on a flat bench with an EZ bar loaded to an appropriate weight. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position. Now lower the bar down to your lower
EZ-bar Close-Grip Bench Press
Lie on a flat bench with an EZ bar loaded to an appropriate weight. Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position. Now lower the bar down to your lower
Inverse Leg Curl (on pull-up cable machine)
Place a box or a bench behind the seat of a cable pull-down machine. Kneel on the seat of the cable pull-down machine, facing the bench/box, and tightly secure your feet under the rollers. For reasons explained below, flex your hips a little and dorsally flex your ankles (i.e. point your toes up towards
Barbell Close Grip Bench Press (female)
Lie back on a flat bench. Using a close grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked. This will be your starting position. As you breathe in, come down slowly until you feel the bar on your middle chest. Tip: Make sure
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
Wheel Rollout (female)
Hold the Ab Roller with both hands and kneel on the floor. Now place the ab roller on the floor in front of you so that you are on all your hands and knees (as in a kneeling push up position). This will be your starting position. Slowly roll the ab roller straight forward,
Inverted Row Bent Knees
Position suspension handles higher than arms' length above floor. Sit on floor and grasp handles. Hang shoulders under handles with arms straight, back and hips straight, with knees bent and feet flat on floor. Pull body up so sides of chest make contact with handles while keeping body straight. Return until arms are extended
Inverted Row (female)
Position a bar in a rack to about waist height. You can also use a smith machine. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your
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.
Barbell Reverse Close-grip Bench Press
Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor. This will be your starting position. As you breathe in, come down slowly until
Dumbbell Close Grip Press
Place a dumbbell standing up on a flat bench. Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor. Grasp the
