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Workout Thread
Ab Work-outs
Seated Knee Up
Sit crosswise, glutes slightly off the bench, hands gripping it just outside your hips. Lean back and raise your legs off the floor, knees slightly bent, to start.
[start]
http://www.muscleandfitness.com/images/maf/49/459.jpg
After leaning your torso forward while bringing knees toward the chest, exhale toward the top of the movement. Crunch your abs at the top, then slowly return to the start position.
[finish]
http://www.muscleandfitness.com/images/maf/49/460.jpg
Medicine Ball Pass
Hold a medicine ball in your left hand at chest level as you lie on the floor, knees bent.
[start]
http://www.muscleandfitness.com/images/maf/58/471.jpg
Simultaneously lift your shoulders off the floor, lift your left leg up, extend your left hand and pass the ball under your left leg to your right hand. Once it's in your right hand, lower your torso and left leg. Next, lift your right leg as you raise your upper body and pass the ball under your right leg to your left hand. Alternate sides. Keep both feet off the floor for the set.
[finish]
http://www.muscleandfitness.com/images/maf/58/472.jpg
Oblique Cable Crunch ( Important one to fill up your sides. )
# Grasp a rope handle attached to a high cable pulley and kneel about 2 feet from the weight stack.
# Turn your body about 45 degrees to the left so that you're at an angle to the cable apparatus.
# Position your hands down on top of your head and keep your arms locked in this position throughout the exercise. Your knees should be bent at close to a 90-degree angle, and your hips should create an angle just beyond 90 degrees between your torso and thighs.
[start]
http://www.muscleandfitness.com/imag...108281/496.jpg
#Inhale and hold your breath as you pull down against the resistance, flexing and twisting your spine by contracting your abdominals and obliques. Attempt to bring your right elbow to your left knee.
# Hold this position for a second as you forcefully exhale and contract your abs and obliques.
# Slowly return to the start position, resisting the weight with your abs and obliques.
# Pause for a moment,then inhale and repeat for repetitions.
[finish]
http://www.muscleandfitness.com/imag...108281/497.jpg
Crunch
Lie on the floor with your knees bent and hands behind your head.
[start]
http://www.muscleandfitness.com/imag...138295/551.jpg
Curl up, bringing you torso toward your knees, concentrating on crunching your abs muscles as you come up. Try to get your shoulder blades off the floor. Don't pull on your head or press your chin into your chest.
[finish]
http://www.muscleandfitness.com/imag...138295/552.jpg
Hanging Knee Raise
Grasp a high bar so that your body hangs freely without your feet touching the floor. Hang with your arms fully extended and a slight arch in your lower back.
[start]
http://www.muscleandfitness.com/imag...138295/603.jpg
Bend your legs and raise your knees towards your chest. For this exercise to be effective, your knees should come up above your hips. Return to the start position.
[finish]
http://www.muscleandfitness.com/imag...138295/604.jpg
V-up
Lie on the floor, legs straight and arms close by your sides. Bring your shoulder blades a few inches off the floor while simultaneously bringing your feet to the same height.
[start]
http://www.muscleandfitness.com/imag...138295/605.jpg
Crunch your upper body up, reaching to touch your toes, while raising your legs at the same time.
[finish]
http://www.muscleandfitness.com/imag...138295/606.jpg
Chest Work-outs
Incline Dumbbell Press upper chest( probably the hardest part to form. )
Grab two dumbbells and rest them on your quads. Carefully and one at a time, use your legs to assist you in lifting the dumbbells to the starting position as you lie back on the incline bench, which should be set at a fairly low angle (< 45 degrees).
[start]
http://www.muscleandfitness.com/images/maf/41/451.jpg
Flex through your pecs and triceps to press the dumbbells up toward the ceiling, stopping just short of elbow lockout. Pause, then slowly lower the weights until your upper arms are parallel to the floor.
[finish]
http://www.muscleandfitness.com/images/maf/41/452.jpg
Decline Barbell Press Lower Chest
Set the angle on the decline bench between 30 and 45 degrees below horizontal.
Lie face up on the bench, securing your feet under the rollers. Your head, shoulders and glutes should touch the bench, with no arching or rounding of your back.
Grasp a barbell with a pronated (overhand) grip so that your hands are spaced a bit wider than shoulder width.
Lift the bar out of the rack and start the exercise with your arms fully extended but not locked out at your elbows.
[start]
http://www.muscleandfitness.com/images/maf/41/454.jpg
Inhale and hold your breath as you lower the barbell at a moderate pace to your lower chest (at or just below the nipple line). At the bottom of the movement, your elbows should point out to your sides.
Before the barbell touches your chest, reverse the movement and push the weight up until your arms are fully extended.
Exhale forcefully at the top of the movement or just after you pass the most difficult portion of the up phase.
The descent and ascent should be continuous, with no pausing or holding.
After you reach the top position, pause momentarily, then repeat for reps
[execution]
http://www.muscleandfitness.com/images/maf/41/456.jpg
Cable Crossover ( for middle of the chest )
Start by standing between two upper pulleys and take a split stance. Lean forward slightly, arms extended to your sides, keeping your elbows slightly bent.
[start]
http://www.muscleandfitness.com/imag...108281/502.jpg
Using your pecs, pull the cables in a wide arc out in front of your body as if hugging a big tree, bringing the handles all the way together at the bottom.
Then, reverse the motion, allowing the weights to pull your arms back to stretch the pecs, but not too far to avoid injury to your shoulders.
[Execution]
http://www.muscleandfitness.com/imag...108281/503.jpg
Flat-Bench Dumbbell Press hold chest area in general but harder to control sense its with dumbbells.. i perfer this a lot.
Lie back on a flat bench and grasp a dumbbell in with an overhand grip with each hand. Hold the dumbbells just outside shoulder-width apart with your elbows pointed toward the ground.
[start]
http://www.muscleandfitness.com/imag...138295/573.jpg
Press the weights upward until your arms are fully extended but not locked out, then lower the dumbbells until they are almost level with your shoulders. As you come down, focus on opening your chest, and focus on squeezing with your pecs as you push up.
[movement]
[/img]http://www.muscleandfitness.com/images/maf/138295/574.jpg[/img]
Flat-Bench Dumbbell Flye
Holding a pair of dumbbells, lie faceup on a flat bench with your arms fully extended above your chest. Your palms should face each other.
[start]
http://www.muscleandfitness.com/imag...138295/575.jpg
Slowly lower the weights out to your sides, trying to maintain a slight but constant bend in your elbows throughout the motion. Continue lowering until you feel a good stretch in your chest, then squeeze your pecs to bring the dumbbells back to the starting position. When you reach the top, squeeze for a moment and then repeat.
[movement]
http://www.muscleandfitness.com/imag...138295/576.jpg
Incline Dumbbell Flye
Set the bench to a fairly low angle. Holding a pair of dumbbells, lie faceup on a flat bench with your arms fully extended above your chest. Your palms should face each other.
[start]
http://www.muscleandfitness.com/imag...138295/595.jpg
Slowly lower the weights out to your sides, trying to maintain a slight but constant bend in your elbows throughout the motion. Continue lowering until you feel a good stretch in your chest, then squeeze your pecs to bring the dumbbells back to the starting position. When you reach the top, squeeze for a moment and then repeat.
[movement]
http://www.muscleandfitness.com/imag...138295/596.jpg
Back Excersies
Reverse Grip Lat Pulldown
START: On a lat pulldown machine, grasp a straight-bar attachment with a shoulder-width underhand grip. Begin with your arms fully extended above you.
http://www.muscleandfitness.com/images/maf/57/398.jpg
EXECUTION: Arch your back, stick out your chest and lean back slightly as you pull the bar down to your upper chest in a smooth, controlled manner. Hold the bottom position for a count as you squeeze your lats. Slowly return to the start position.
http://www.muscleandfitness.com/images/maf/57/399.jpg
One-Arm Cable Row
Attach a stirrup handle to a low-cable pulley and place the end of a flat exercise bench to the right side of the pulley apparatus.
Face the machine and place your right hand on the bench for support. Use a staggered stance, with your right foot forward of your left, and keep your back flat.
Grasp the handle in your left hand with a neutral grip (palm facing in), arm straight. Hold the handle below and forward of your left shoulder.
[start]
http://www.muscleandfitness.com/images/maf/49/437.jpg
Inhale slightly more than usual and hold your breath as you pull the handle up toward your hip.
Concentrate on raising your elbow as high as possible above the level of your back.
For a stronger contraction of the upper latissimus dorsi and upper mid-back muscles, raise your shoulder slightly when your upper arm is level with your body or above.
After you reach the top position, exhale and return to the start. Be sure to keep the return motion under control.
When you complete all reps with one arm, move the bench to the opposite side of the cable pulley and repeat with the other arm.
[Execution]
http://www.muscleandfitness.com/images/maf/49/438.jpg
Pull-Up (the real ones )
Grasp a bar with an pronated (palms facing away from you) grip that is outside your shoulders. Fully extended your arms and relax your shoulders to fully stretch your lats.
[start]
http://www.muscleandfitness.com/imag...138295/577.jpg
Contract your lats to pull yourself up. Keep pulling until your chin is even or slightly above the bar. Lower your body to the start position with control.
[movement]
http://www.muscleandfitness.com/imag...138295/578.jpg
Seated Cable Row
Grasp a hammer-grip handle with both hands and sit down on the seated cable row machine. Keep your knees slightly bent, torso upright, abs tight and low back slightly arched.
[start]
http://www.muscleandfitness.com/imag...138295/579.jpg
Pull the handle toward your lower abdomen, keeping your arms close to the sides of your body. Bring your scapulae together at the end of the movement. The rowing motion should come from the upper back, not the arms or lower back. Slowly allow your arms to extend to return the handles to the starting position, without leaning forward at the finish.
[movement]
http://www.muscleandfitness.com/imag...138295/580.jpg
Dual Bent-Over Dumbbell Row
Stand with your feet hip-width apart and knees bent slightly. Hold a barbell in front of you and lean forward from the hips so your torso is at a 45-degree angle.
[start]
http://www.muscleandfitness.com/imag...138295/581.jpg
Keeping your abs contracted and your back flat, pull the barbell to your hips by squeezing your shoulder blades together as you pull your elbows back. Return to start by extending your arms.
[movement]
http://www.muscleandfitness.com/imag...138295/582.jpg
Pulldown to the Front
Start by taking an overhand grip on the pull-down bar slightly wider than shoulder-width. Sit down and position your thighs under the pads, keeping your feet flat on the floor.
[start]
http://www.muscleandfitness.com/imag...138295/583.jpg
Keep your back slightly arched and squeeze your shoulder blades together as you pull the bar down to your upper chest, pause for a beat and return to the start position.
[Movement]
http://www.muscleandfitness.com/imag...138295/584.jpg
Wide-Grip Seated Row
Grasp a wide-grip handle with both hands and sit down on the seated cable row machine. Keep your knees slightly bent, torso upright, abs tight and low back slightly arched.
[start]
http://www.muscleandfitness.com/imag...138295/601.jpg
Pull the handle toward your lower abdomen, keeping your arms close to the sides of your body. Bring your scapulae together at the end of the movement. The rowing motion should come from the upper back, not the arms or lower back. Slowly allow your arms to extend to return the handles to the starting position, without leaning forward at the finish.
[movement]
http://www.muscleandfitness.com/imag...138295/602.jpg
Shoulder Excersies
Bent-Over Lateral Raise
Target Point: REAR Delts
Lean forward at the waist, place your left hand on a bench for support, and hold a dumbbell in your right hand with your arm extended.
http://www.muscleandfitness.com/images/maf/36/446.jpg
Raise the weight straight out to the side until parallel to the floor. Repeat for reps and switch arms.
Change It Up: Use a reverse pec-deck machine or cables
http://www.muscleandfitness.com/images/maf/36/447.jpg
Upright EZ-Bar Row ( better to use dumbells tho )
Stand upright holding a barbell in front of your thighs with an overhand, shoulder-width grip.
[start]
http://www.muscleandfitness.com/imag...138295/559.jpg
Maintaining an upright posture, lift the bar upward along your body, leading with your elbows to bring the bar toward your chin. At the top, your elbows should be pointing toward the ceiling. Flex your shoulders for a moment, then straighten your arms to lower the bar back to the start.
[movement]
http://www.muscleandfitness.com/imag...138295/560.jpg
Seated Dumbbell Press
Grasp two dumbbells and sit upright on a bench or low-back chair with your feet in solid contact with the floor. Begin with your upper arms parallel to the floor.
[start]
http://www.muscleandfitness.com/imag...138295/561.jpg
Press your arms overhead, stopping just short of lockout. Slowly lower back to the start position.
[movement]
http://www.muscleandfitness.com/imag...138295/562.jpg
Seated Dumbbell Lateral Raise
Sit with your abs contracted and feet shoulder-width apart. Hold dumbbells in to each side of your thighs with your palms facing each other.
[start]
http://www.muscleandfitness.com/imag...138295/611.jpg
Leading with your elbows, raise your arms up and out to your sides in an arc, stopping when they're parallel to the floor. Lower under control. Throughout the exercise, your elbows will remain straight, but not locked -- the movement should be generated in your shoulders, not your arms
[movement]
http://www.muscleandfitness.com/imag...138295/612.jpg
Triceps
Dumbbell Kickback
SETUP: To start, take a stable position so you can't swing the weight up. As with the pressdown, hold your upper arm adjacent to your body.
http://www.muscleandfitness.com/images/maf/57/393.jpg
EXECUTION TIP: Control the motion to ensure that your triceps do all the work, and take each set to failure. Once the muscle begins to fatigue, I'll continue with partial reps -- I don't stop until the muscle is completely depleted of strength and my triceps are on fire.
http://www.muscleandfitness.com/images/maf/57/394.jpg
Tricep Dips
Grasp the bars of a dip apparatus with a neutral grip (palms facing down and toward your body), hands about shoulder-width apart.
Lift yourself up to a straight-elbow position, supporting your weight with your arms. Direct your focus straight ahead and keep both elbows pointed rearward at all times.
[start]
http://www.muscleandfitness.com/images/maf/45/448.jpg
http://www.muscleandfitness.com/images/maf/45/449.jpg[/img]
Inhale and hold your breath as you lower your body under control until your upper arms are about parallel to the floor. Stop just short of feeling a stretch in your shoulders and chest to keep the emphasis on your tri's.
As you approach the bottom position, continue holding your breath and quickly push yourself back up by contracting your triceps to extend your elbows.
Exhale as you pass the most difficult point of the up phase, then continue to the fully extended elbow position.
Skull-Crusher
Select an EZ-bar of the appropriate weight and lie on a flat bench. With an overhead grip about shoulder-width apart and palms facing forward, begin with your arms straight overhead.
[start]
http://www.muscleandfitness.com/imag...138295/563.jpg
Bend your elbows and lower your forearms toward the top of your head. Keep your elbows and upper arms locked in position, and straighten your arms to return to the start position.
[movement]
http://www.muscleandfitness.com/imag...138295/564.jpg
Rope Pressdown
Stand in front of a high-cable pulley and grasp the rope attachment with a neutral grip. Your feet should be parallel. Lean forward from the waist no more than 15 degrees and position your elbows slightly in front of your body with your hands approximately at shoulder height.
[start]
http://www.muscleandfitness.com/imag...138295/569.jpg
Keeping your elbows at your sides, push down with your hands. As you pass the 90-degree elbow position, start pronating your hands so that your palms face down, pulling the ropes apart slightly. Straighted your arms fully, then return to the start position.
[movement]
http://www.muscleandfitness.com/imag...138295/570.jpg
Seated Two-Hand Overhead Extension
Straddle an exercise bench with your feet flat on the floor. Grasping a dumbbell with both hands, keep your torso erect. Raise your arms overhead, allowing your forearms and the dumbbell to hang down behind your head so your elbows point directly upward.
[start]
http://www.muscleandfitness.com/imag...138295/617.jpg
Keeping your upper arms stationary, press the dumbbell upward until your arms are fully extended. Contract your triceps hard, then return to the start position under control.
[movment]
http://www.muscleandfitness.com/imag...138295/618.jpg
Biceps
Incline Dumbbell Curl
# Maintain a stable body position so neither your torso nor your upper arms move during any portion of the curling action.
# Lie faceup on an incline bench angled at about 45 degrees. Your back should be in full contact with the bench.
# Hold a dumbbell in each hand with a neutral grip (palms facing in), arms extended and hanging straight down to your sides
[start]
http://www.muscleandfitness.com/images/maf/57/395.jpg
# Inhale and hold your breath as you curl the weights up to your shoulders by flexing at the elbows. Keep your upper arms stationary; don't allow them to swing forward.
# For full involvement of the biceps, slowly turn your wrists out as your forearms approach the level position. Your palms should face up and back at the top of the range of motion.
# Exhale and rotate your hands back to neutral as you return to the start position. Repeat for reps.
# For a greater peak contraction, hold the top position for a second or two while squeezing your biceps.
[movement]
http://www.muscleandfitness.com/images/maf/57/397.jpg
Pause momentarily and repeat for reps.
Keep your body as vertical as possible throughout the exercise. Your legs may move back slightly.
Supinating Dumbbell Curl
Stand erect with your feet shoulder-width apart, and grasp two dumbbells with your arms alongside your body and your elbows just slightly bent. Use a neutral grip so your palms face each other or slightly rearward.
Inhale a bit more than usual and hold your breath as you begin the curl with both arms simultaneously, keeping your elbows pinned to your sides.
[start]
http://www.muscleandfitness.com/images/maf/25/457.jpg
As your forearms approach horizontal, turn your palms up (supinate) as you continue curling.
Exhale as you reach the top position. Turn your hands to the neutral position as you return to the start position. Pause momentarily and repeat.
Keep your body stable -- your torso shouldn't move during any portion of the curling action.
For greater tension in the top position, pause for a second or two with your biceps fully contracted before returning to the start position.
[movement]
http://www.muscleandfitness.com/images/maf/25/458.jpg
Hammer Curl
Stand erect with your abs tight, knees slightly bent and feet shoulder-width apart. Hold dumbbells at your sides with neutral grip (palms facing your thighs) and keep your elbows close to your sides. Curl both dumbbells toward your shoulders simultaneously.
[start]
http://www.muscleandfitness.com/imag...138295/567.jpg
When your arms create a 90-degree angle, squeeze the biceps. Then lower to the start position under control.
[movement]
http://www.muscleandfitness.com/imag...138295/568.jpg
Alternating Dumbbell Curl
Stand with your knees slightly bent, feet shoulder-width apart. Hold dumbbells at your sides with neutral grip (palms facing your thighs) and keep your elbows close to your sides.
[start]
http://www.muscleandfitness.com/imag...138295/619.jpg
As you curl one or both dumbbells toward your shoulders, slowly turn your hands out so that your palms face the ceiling in the top position. Lower under control.
[movement]
http://www.muscleandfitness.com/imag...138295/620.jpg
Rope Hammer Curl
Stand erect with your abs tight, knees slightly bent and feet shoulder-width apart. Hold rope attachment with neutral grip (palms facing your thighs) and keep your elbows close to your sides.
[start]
http://www.muscleandfitness.com/imag...138295/621.jpg
Curl both dumbbells toward your shoulders simultaneously. When your arms create a 90-degree angle, squeeze the biceps. Then lower to the start position under control.
[movement]
http://www.muscleandfitness.com/imag...138295/622.jpg
Legs
The Power Clean
[start]
http://www.muscleandfitness.com/images/maf/25/432.jpg
Stand holding a barbell at about knee height with an overhand shoulder-width grip.
Space your feet shoulder-width apart and bend your knees slightly. Incline your trunk forward up to about 45 degrees and maintain a slight arch in your back.
Keep your arms straight and your shoulders over the bar, your vision focused downward and forward
[execution]
http://www.muscleandfitness.com/images/maf/25/436.jpg
Lift the bar with powerful extension of your legs and trunk while simultaneously pulling with your arms.
As you complete the pull, lean backward somewhat, rise up on the balls of your feet, raise your shoulders and flex your arms.
Jump up and spread your feet, turning your knees and feet out to the sides slightly.
Quickly drop down to squat under the barbell. As you do this, rotate your arms, bend your elbows and turn them so that they point forward and the barbell rests on your palms and the upper portion of your shoulders and deltoid muscles
http://www.muscleandfitness.com/images/maf/25/436.jpg
Lying Leg Curl
http://www.muscleandfitness.com/imag...138295/545.jpg
Lie facedown on curl machine and place your heels under the rollers. Grasp the handles, retract your shoulder blades slightly and raise your chest off the pad.
http://www.muscleandfitness.com/imag...138295/546.jpg
Without letting your hips come off the pad, contract your hamstrings to raise the ankle rollers, bringing them as close to your glutes as possible. Lower the pads to the start position and repeat.
Standing Calf Raise
[img]http://www.muscleandfitness.com/images/maf/138295/553.jpg[img]
Stand holding a barbell balanced over your traps, or use a standing calf raise machine. With the balls of your feet on a raised surface, such as a step, and keeping your knee straight, lower your heels to stretch your calves.
http://www.muscleandfitness.com/imag...138295/554.jpg
Then press upward on the balls of your feet as high as you can.
Alternating Dumbbell Lunge
http://www.muscleandfitness.com/imag...138295/541.jpg
Stand with your feet pointing straight ahead, between hip- and shoulder-width apart. Grasp a dumbbell in each hand with your palms facing inward.
http://www.muscleandfitness.com/imag...138295/542.jpg
Step forward with one leg, using a long stride. As your front foot lands, bend both knees to lower your body. With your forward leg bearing most of the weight, bend it to a 90-degree angle, making sure that it doesn't move past your toes. Don't allow your back knee to touch the floor.
To rise back up, press through your front foot to return to a standing position, bringing both legs together.
Romanian Deadlift
http://www.muscleandfitness.com/imag...138295/543.jpg
Stand upright with your feet shoulder-width apart and your legs straight. Hold a barbell in both hands with a pronated (palms toward you) grip.
http://www.muscleandfitness.com/imag...138295/544.jpg
Lean forward from your hips, pushing them rearward and directing your weight down through your heels. Move the weight down your legs until your back is parallel to the floor. If you begin to round your back as you lean forward, stop the movement immediately.
After reaching the bottom position, lift your torso upward and push your hips forward until you are in the starting position.
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