Exercise Database

Machine One-Arm Pulldown

Steps : 1.) Start by 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. 2.) Reach up and grab one handle with an overhand grip as this will be your starting position. 3.) Slowly pull down, bringing the handle to your side and squeeze with your back and lat muscles. 4.) Hold for a count then return back up to the starting position. 5.) Repeat for as many reps and sets as desired.

Dumbbell Seated Front Raise

Steps : 1.) Start by sitting up straight at the end of a flat bench with your feet shoulder width apart, holding a dumbbell in each hand with an overhand grip at your sides. 2.) Slowly elevate both of your arms up towards the ceiling, squeezing your shoulder and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Trap Bar Shrugs

The trap bar shrug is an effective exercise for targeting the trapezius muscles and improving shoulder stability. Begin by standing inside the trap bar, with your feet hip-width apart or slightly wider. Ensure that the trap bar is centered with your body and that your grip on the handles is comfortable. Grasp the handles of the trap bar with a neutral grip (palms facing each other). You can adjust your grip width based on your comfort level, typically shoulder-width apart or slightly wider. Stand tall with your shoulders pulled back and your chest up. Keep a slight bend in your knees and maintain a straight line from your head to your hips throughout the exercise. Exhale as you elevate your shoulders towards your ears in a shrugging motion. Focus on contracting the trapezius muscles at the top of the movement. Avoid rolling your shoulders forward or rounding your upper back. Keep the movement controlled and within a comfortable range of motion. Hold the contracted position at the top of the movement for a brief moment, emphasizing the peak contraction in your trapezius muscles. Squeeze your shoulder blades together as you hold the top position to maximize muscle engagement. Inhale as you slowly lower your shoulders back down to the starting position. Keep the movement controlled and avoid letting the weight drop abruptly. Perform the desired number of repetitions, focusing on proper form and controlled movements.

Rotational Crunch

Steps : 1.) Start by laying with your back flat on the ground, knees bent and arms at your sides. 2.) Place one leg on top of the other with the lifted leg's ankle rested upon the bent knee and place your hands, interlocking your fingers, behind your head for support. 3.) Slowly twist the elbow on the opposite arm towards the elevated leg until you feel a stretch in your abs. 4.) Hold this position for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Smith Machine Single-Leg Calf Raise

Steps : 1.) Start off setting up a smith machine with the amount of weight that you would like to perform for this exercise and placing either a step or block underneath the bar. 2.) Position yourself underneath the bar so that the bar is racked on the top of your back muscles. 3.) Step up on the block or step with your right foot that the ball of your foot is rested upon the platform and keep your other leg extended behind you. 4.) Release the bar from the rack and slowly lower your heel down towards the floor, then elevate your heel up towards the ceiling as far as possible squeezing your calf. 5.) Hold for a count then return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Barbell Behind the Back Shrug

Steps : 1.) To begin this exercise; start off by placing a barbell behind your back resting it slightly against your quads with your palms facing backwards. 2.) With your shoulders, raise the barbell so that it reaches your glutes and hold onto the position for a few seconds. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Dumbbell Bent-Over Row (Palm in)

Steps : 1.) Start by standing up straight with your feet shoulder width apart and a dumbbell in each hand holding with a neutral grip. 2.) Slowly and slightly lower your back towards the ground so you feel tension in your lower back and then slowly elevate the dumbbells up towards your chest. 3.) Squeeze your back in the process, hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Bodyweight Step-Up

Steps : 1.) Start by setting up a horizontal bench in front of you, standing up straight with your feet in a shoulder width position and arms at your sides. 2.) Lift your left foot and step up onto the platform. 3.) Then once your foot is firmly on the platform, raise up your right foot and follow up onto the platform so that you are standing up on the platform. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Cable Decline Chest Fly

Steps : 1.) Start by setting up handles on two low pulley cable machines and placing a decline bench in between both machines. 2.) Grab onto both handles with an overhand grip and lay down on the decline bench, keeping your back flat on the bench and feet underneath the foot rests. 3.) Raise the handles above your head as this will be your starting position. 4.) Slowly lower and extend your arms out to your sides, feeling a stretch in your chest and hold for a count. 5.) Return back to the starting position and squeeze your chest. 6.) Repeat for as many reps and sets as desired.

World's Greatest Stretch

Steps : 1.) Start in a lunge position with your front foot flat in front of you with knee bent, and your back foot extend out with your knee almost touching the floor and toes on the floor. 2.) Hold onto this position for 15 to 30 seconds, then place the arm that is on the same side as the front leg on the ground with your elbow rested next to your front foot. 3.) Place the other hand on the ground parallel to the front leg to support your bodyweight during the stretch and hold this position for 15 to 30 seconds. 4.) Follow this up with placing both hands next to your front foot and raise your toes off of the ground and straighten out your leg. 5.) Hold this position for 15 to 30 seconds while still keeping the back leg extended and knee bent. 6.) Return to the starting position and repeat for as many reps, sets and however long you desire.

Boxing

Boxing is a combat sport in which two people fight one another with their fists, it is a great exercise that helps increase stamina, agility and strength while also helping you lose weight and tone your body.

Cable Flat Bench Fly

The cable flat bench fly is an excellent exercise for isolating the pectoral muscles, particularly the middle part of the chest. It also engages the shoulders and triceps. Here’s how to perform it correctly: Setup: Place the bench in the center of the cable machine. Set the pulleys to the lowest position. Attach handles to the cables. Select an appropriate weight for each side. Starting Position: Lie down on the bench with your feet flat on the floor. Grab the handles with an overhand grip (palms facing inwards). Extend your arms above your chest with a slight bend in your elbows, and your hands should be directly over your chest. Your arms should remain in this slightly bent position throughout the movement. Executing the Fly: Inhale and brace your core. Slowly lower the handles out to your sides in a wide arc, keeping the slight bend in your elbows. Lower your arms until they are level with your chest or slightly below, feeling a stretch in your chest muscles. Returning to Starting Position: Exhale and reverse the motion, bringing the handles back together in the same wide arc. Focus on squeezing your chest muscles as your hands come together over your chest. Keep the movement controlled to maintain tension on the chest muscles.

Dumbbell Seated Alternating Hammer Curl

Steps : 1.) Start off setting up an flat bench and then sit down on the bench, with a dumbbell in each hand and feet flat on the floor. 2.) Hold the dumbbells in an neutral grip with your palms facing inward, then slowly lift one dumbbell up towards your shoulder, isolating the bicep and hold for a count. 3.) Return back to the starting position and repeat with the opposite arm. 4.) Repeat for as many reps and sets as desired.

Barbell Bench Press (Wide Grip)

The barbell wide grip bench press exercise is a great exercise for the pectoral muscles and uses a wider grip to focus upon the outer portion of the chest. Steps : 1.) Lie flat on a bench with your feet flat on the floor. 1.) Begin with your back flat on a bench with your feet flat on the floor in front of you and grabbing onto the barbell with a wider than shoulder-width grip as this will be your starting position. 2.) Lift the bar up and off of the rack, bring it over your chest and slowly lower it until it is just above your body and you feel a stretch in your chest muscles. 3.) Hold for a count then extend your arms upward and raise the bar straight up over your chest. 4.) Repeat for as many reps and sets as desired. Tips : 1.) Keep your abs drawn in and your back flat on the bench throughout this exercise. 2.) Refrain from bouncing the barbell off of your chest as this is improper form and can lead to injury.

Bodyweight Wall Squat

Steps : 1.) Start by positioning your back flat up against the wall with arms crossed in front of you, feet out in front of you and knees slightly bent. 2.) Slowly slide your torso down against the wall, lowering your glutes towards the ground until your thighs are parallel with the ground. 3.) Hold for a count then return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Behind the Back Wrist Curl

Steps : 1.) Start by setting up either a straight or EZ bar on a low pulley cable machine and grab the bar behind your back using an underhand shoulder width grip. 2.) Keep your elbows tucked in at your sides and slowly raise the bar up, squeezing your forearms and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Hip Stretch

Steps : 1.) Start by sitting on the floor with one leg extended out in front of you, the other bent and crossed over the extended leg. 2.) Keep one hand on the floor and the other rested upon the bent knee. 3.) Slowly rotate your upper body in the direction of the bent leg until you feel a stretch on the lower back. 4.) Hold for 15 to 30 seconds then switch sides. 5.) Repeat for as many reps and duration as desired.

Cable Incline Press

Steps : 1.) Start by laying back on an incline bench facing away from a cable machine. 2.) Grab two cables and hold it both hands in an overhand grip, bringing the cables to about level with your pecs and elbows bent at 90-degrees. 3.) Once in position, slowly press and extend your arms straight out until you feel tension in your chest, and hold for a count. 4.) Repeat for as many reps and sets desired.