Exercise Database

Leverage Chest Press

Steps : 1.) Start by loading the necessary amount of weight onto the leverage machine, adjusting the seat to where the handles are just beneath your pecs. 2.) Keep your head and chest up, press the handles forward extending through your elbows until you feel a tension in your chest. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Chin-Up with Knee Raise

The Chin-Up with Knee Raise exercise is a great exercise for building strength in the back, hips and arms. Steps : 1.) Start off by grabbing the bar with an underhand grip, letting your body hang from the bar and keeping your arms straight as this will be your starting position. 2.) Once in position, slowly pull yourself up so that your chin is higher than the bar, squeezing your back muscles and lats then drive your knees upward toward the chest and hold for a count. 3.) Return slowly to the starting position and repeat for as many reps and sets as desired.

Cable One-Arm Lateral Raise

Steps : 1.) Begin by setting up a handle on a low pulley cable machine, stand to the side of the weights and grab the handle with the opposite arm of the machine. 2.) Bring your arm to waist level and slowly elevate it up and out in a semi-circle motion, squeezing your shoulders during the movement. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable External Rotation

Steps : 1.) Start by placing an extension band around a post or in a secure position where it will not release and is at elbow level. 2.) Position yourself to the side of the band and with your hand that is opposite of the band, reach out and grab the handle. 3.) Bring the band to your chest keeping your elbow bent in a 90-degree angle then slowly rotate your arm in a backhand motion so that the band externally rotates out. 4.) Continue out as far as possible so that you feel a stretch in your shoulders, hold for a count and then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Bodyweight Calf Raise

Steps : 1.) Start by setting up either a step or a block next to either a support structure or smith machine. 2.) Place the balls of your feet on the edge of the block/step and let your heels drop down towards the floor as far as possible. 3.) Then slowly raise your heels up as high as possible, squeezing your calves and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Machine Single-Leg Press

Steps : 1.) Start by setting up a leg press machine with the amount of weight that you would like to perform and sit down on the machine placing one leg up against the foot rest. 2.) Extend your foot to release the weight off of the racks and slowly lower the weight down until your leg is at a 45-degree angle and squeeze your glutes. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Leverage Machine High Row

Steps : 1.) Start by loading weight onto the leverage machine and adjust the settings so that the handles are just above you and knee pads can comfortably keep you down. 2.) Slowly pull both handles down towards your abs retracting your shoulders back as you motion downwards. 3.) As soon as you reach the bottom and feel tension on your lower back, stop, squeeze your muscles and hold for a count. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Dumbbell Tricep Extension (Floor, Supine)

The dumbbell supine two arm triceps extension exercise is a floor version of the tricep extension that strengthens and builds the tricep muscles. Steps : 1.) Start by lying flat on an exercise mat with your head at one end and feet firmly on the floor at the other end. 2.) Grab a dumbbell in each hand and raise them at arms length over your shoulders. 3.) Lower the dumbbells in an arc bending your elbows until your forearms are touching your biceps. 4.) Slowly return to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Wrist Curl (Palms Down)

Steps : 1.) Start by picking up a dumbbell in each hand while kneeling over a bench. 2.) With your palms facing downwards flex each forearm by lifting and lowering each dumbbell with only your wrist. 3.) Exhale while raising your wrist and hold for a count, feeling a stretch in your forearms. 4.) Inhale while lowering your wrist. 5.) Repeat for the desired amount of reps. Notes : - Make sure that your arms do not move during each rep; you are isolating the forearms for this exercise.

Cable Tricep Kickback

Steps : 1.) Start by setting up a handle on a low pulley cable machine, facing the machine with your back bent keeping it parallel with the ground. 2.) Grab the handle, bring it to your side and tuck your elbow in towards your body. 3.) Slowly extend your arm back as far as possible, squeezing your tricep and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Bench Weighted Decline Crunch

Steps : 1.) Begin by laying back on a decline bench with a weight plate crossed between your arms over your chest and placing your feet securely in the foot rests. 2.) Then slowly curl your body up, making sure to squeeze in through your abdominals and hold for a few seconds at the top. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Mountain Climber

The mountain climber is a dynamic bodyweight exercise that targets the core, legs, chest, shoulders and triceps. About 60-70 percent of the muscle activation comes from core stabilization while 30-40 percent comes from the legs, primarily the hip flexors and quads. It's often used in cardio workouts or as part of a high-intensity interval training (HIIT) routine. Start in a High Plank Position Place your hands directly under your shoulders, arms fully extended. Keep your body in a straight line from head to heels. Engage your core and avoid letting your hips sag or rise too high. Position Your Feet Keep your toes on the floor, legs extended straight behind you, similar to the starting position of a push-up. Drive One Knee Toward Your Chest Lift your right foot off the floor and drive your right knee toward your chest. Keep your core tight and avoid letting your back arch. As you bring your right leg back to the starting position, quickly drive your left knee toward your chest. Alternate legs as if you're "climbing," keeping a steady pace. The movement should be quick and controlled, but always maintain good form. Avoid rounding your shoulders or sagging your hips.

Parallel Bar Hip Raise

Steps : 1.) Start with body in a vertical leg position with your forearms resting on the pads and your hands holding onto the handles. 2.) Keep your back pressed firm against the pad. 3.) Take your legs and lift them up and keep your knees bent on the way up while exhaling. 4.) As your legs reach parallel to your chest, hold for a few seconds, squeezing your abdominals. 5.) Do not swing your legs as this reduces the positive effect of the exercise. 6.) The release your legs back down to the starting position as you inhale. 7.) Repeat this exercise for as many repetitions as needed.

Kettlebell Swing

The kettlebell swing is a dynamic exercise that primarily targets the posterior chain muscles, including the glutes, hamstrings, and lower back, while also engaging the core, shoulders, and grip strength. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward. Place a kettlebell on the ground between your feet. Bend at your hips and slightly at your knees to reach down and grab the kettlebell handle with both hands. Keep your back flat, chest up, and eyes focused forward. Your arms should be fully extended, and your shoulders should be pulled back and down. Brace your core muscles to stabilize your spine throughout the movement. Drive through your heels and hips to explosively swing the kettlebell backward between your legs. Keep your arms straight and let the kettlebell swing naturally between your legs. As the kettlebell swings backward, forcefully thrust your hips forward to propel the kettlebell forward and upward. Imagine snapping your hips forward as if you're performing a hip thrust motion. Allow the momentum generated by your hip thrust to swing the kettlebell upward. The kettlebell should reach roughly chest to shoulder height, depending on your strength and flexibility. At the top of the swing, the kettlebell should be weightless for a moment before it starts to descend. Keep your arms straight, and don't allow the kettlebell to pull you forward. As the kettlebell begins to descend, hinge at your hips again and let it swing back between your legs. Keep your back flat and chest up throughout the movement. Continue the swinging motion, driving through your hips to propel the kettlebell forward and upward, and then letting it swing back down between your legs. Aim for a fluid, rhythmic motion without pausing at the top or bottom of the swing. Exhale forcefully as you thrust your hips forward during the upward phase of the swing. Inhale as the kettlebell swings back between your legs.

Barbell Stiff-Leg Deadlift

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides with a weighted barbell held at thigh level. 2.) While keeping your knees still, slowly lower your upper body and the barbell towards the floor over your feet. 3.) Keep moving your body forward until you feel a stretch in your hamstrings then hold for a count. 4.) Return back to the starting position by extending through your hips until you are at the start. 5.) Repeat for as many reps and sets as desired.

Barbell Tricep Extension

Steps : 1.) Lie down on a bench with your head at one end. 2.) Grasp a barbell with an underhand grip. 3.) Move your arms beyond your head and keep them in a straight line. 4.) Bending only your elbows, slowly lower and raise the barbell.

Dumbbell Stiff-Leg Deadlift

Steps : 1.) Start by standing up straight with your feet shoulder width apart and your arms at your sides with a dumbbell in each hand. 2.) While keeping your knees still, slowly lower your upper body and the dumbbells towards the floor over your feet. 3.) Keep moving your body forward until you feel a stretch in your hamstrings then hold for a count. 4.) Return back to the starting position by extending through your hips until you are at the start. 5.) Repeat for as many reps and sets as desired.

Barbell Reverse Curl

Steps : 1.) Stand with your feet shoulders width apart. 2.) Bending at the knees pick up barbell. 3.) With your palms facing downward lift the barbell to your chest while remaining up straight. 4.) Do not bend your upper arms but bend only at your elbows, with your forearms moving. 5.) Keep your wrist straight while raising and lowering the barbell. 6.) Repeat for the desired amount of reps. 7.) After the set bend at your knees to set the barbell down.