Exercise Database

Smith Machine Bench Squat

Steps : 1.) Start by setting up a smith machine with the appropriate weight that you would like to use and place a flat bench underneath the bar. 2.) Place the bar on the back of your shoulder blades and grab it with a wide grip. 3.) Keep your back straight, bend slightly at your knees and squat down towards the bench until your thighs are parallel with the floor and your glutes are touching the bench. 4.) Hold for a count then return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Stability Ball Hand and Foot Exchange

Steps : 1.) Start by laying on your back with your arms and feet extended out with an exercise held in between your feet. 2.) Once in position slowly bring your upper and lower body together at the same time, squeezing with your core, and once reaching the top of the movement transfer the ball from your feet to your hands. 3.) After the transfer slowly move back to the original starting position with the ball still kept in your hands extended out and your legs kept straight out. 4.) Repeat for as many reps and sets as desired.

Long Jump

Steps : 1.) Begin by standing up straight with enough space and distance around you to perform this exercise. 2.) Slowly bend your knees, extending your body forward, then quickly and forcefully use a big arm swing to create momentum and jump forward with your body as far as you can. 3.) While in mid air shift your legs forward so that you land with your feet in front of you. 4.) Measure your distance and repeat for as many reps and sets as desired.

Dumbbell One-Arm Rear Row (Prone)

Steps : 1.) Start by lying on your stomach on an incline bench with a dumbbell in one hand and keep it extended down in front of you 2.) Slowly pull the dumbbell up until your elbow is just above your shoulder. 3.) Hold for a count and squeeze your back muscles. 4.) Return back to the starting position and repeat for as many reps and sets as desired.

Kettlebell Hang Clean

Steps : 1.) To begin this exercise; start off by taking a kettlebell and placing it between your legs, bending at your knees and push your glutes back. 2.) From the bent position, clean the kettlebell to your shoulder. 3.) Return back to the starting position. 4.) Repeat this exercise for as many repetitions as needed.

Barbell Decline Pullover

Steps : 1.) Start by lying with your back flat on a decline bench, holding a weighted barbell above your chest and arms fully extended out in front of you. 2.) Then slowly move the barbell back and down behind you so that your arms stay fully extended but the barbell is behind your head and body about to touch the floor. 3.) Squeeze your shoulder and chest muscles on the way down and hold for a count. 4.) Return the barbell back up to the starting position, keeping your arms fully extended. 5.) Repeat for as many reps and sets as desired.

Dumbbell One-Arm Tricep Extension (Reverse Grip)

Steps : 1.) Start by placing a handle on a low cable pulley machine and placing a flat bench in front of the machine. 2.) Sit down on the bench with your back facing the machine, grabbing the handle with one hand and extending it over your head, as this will be your starting position. 3.) Slowly lower the weight behind your head, squeezing your tricep and holding for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

Kettlebell Turkish Get-Up Lunge

Steps : 1.) To begin this exercise; start off lying flat on your back on the floor with a kettlebell pressed up above your chest. 2.) Take the knee that is on the same side as the kettlebell and bend it. 3.) Then use your opposite arm to help push yourself up into a lunge position and then move to resting on one knee. 4.) Slowly stand up with the kettlebell still pressed up overhead then reverse back down to the starting position. 5.) Repeat this exercise for as many repetitions as needed

Smith Machine Decline Bench Press (Wide Grip)

Steps : 1.) Start off setting up a smith machine with the amount of weight that you want to use to perform the exercise. 2.) Place a decline bench underneath the bar and lay down with your back flat on the bench and feet out in front of you either on the floor or underneath rests. 3.) Grab the bar with an overhand grip, keeping your hands apart with a wide distance and release the weight from the rack. 4.) Slowly lower the bar towards your chest, feeling a stretch, and hold for a count. 5.) Return back to the starting position. 6.) Repeat for as many reps and sets as desired.

Cable One-Arm Incline Press

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

Dumbbell Shoulder Press (Reverse Grip)

Steps : 1.) Start off sitting up straight on a bench, with your feet together flat on the floor, gripping dumbbells in each hand at shoulder height. 2.) Then press the weights upward with your wrists rotating outward until you feel a stretch in your shoulders, and hold this position for a count. 3.) Return back to the starting position and repeat for as many reps and sets as desired.

Trap Bar Bent-over Rows

Trap bar bent-over rows are a compound exercise that primarily targets the muscles of the back, including the latissimus dorsi, rhomboids, and lower trapezius, as well as the biceps and forearms. Place a trap bar on the ground and load it with an appropriate amount of weight. Stand in the center of the trap bar with your feet shoulder-width apart. Bend your knees slightly and hinge at your hips to lower your torso until it's almost parallel to the ground. Grip the handles of the trap bar with an overhand grip (palms facing towards you). Your hands should be just outside of your knees. Keep your back straight, chest up, and core engaged throughout the movement to maintain a neutral spine. Begin the movement by retracting your shoulder blades and pulling the trap bar towards your abdomen. Focus on driving your elbows back, keeping them close to your body as you pull. Squeeze your shoulder blades together at the top of the movement to fully engage the back muscles. Lower the trap bar back down under control until your arms are fully extended, but avoid locking out your elbows. Inhale as you lower the trap bar towards the ground. Exhale as you pull the trap bar up towards your abdomen.

Barbell Incline Bench Press (Reverse Grip)

Steps : 1.) Start by laying flat on your back on an incline bench, feet on the floor and hands holding dumbbells in a underhand reverse grip at the sides of your chest. 2.) Slowly push the dumbbells straight up above your chest, squeezing your pecs and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Smith Machine Behind the Back Wrist Curl

Steps : 1.) Start by setting up a weighted smith 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.

Dumbbell One-Arm Pullover (Stability Ball)

Steps : 1.) Start by laying on your back on a stability ball with the middle of your back placed on the top of the ball. 2.) Hold a dumbbell in one hand raised high above your chest and slowly extend the weight behind your head slightly bending your elbow until your arm create a straight line with your body and you feel a stretch in your chest. 3.) Return back up slowly to the starting position and repeat for as many reps and sets as desired.

Barbell Rear Delt Row to Neck

Steps : 1.) Start by setting up a weighted barbell in front of you, keeping your feet shoulder width apart and bend down so that your back is parallel to the floor. 2.) Extend your arms down towards the floor, grab the barbell with an overhand grip and bring it to shin level. 3.) Slowly pull the barbell up towards your neck, feeling a stretch in your shoulders and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.

EZ Bar French Press (Reverse Grip)

Steps : 1.) Start by loading up a EZ bar with the weight that you would like to perform for this exercise. 2.) Hold the bar with an underhand grip, lift it above your head, then slowly while keeping your elbows close to your body, lower the weight behind your head while squeezing your triceps and hold for a count. 3.) Return back to the starting position. 4.) Repeat for as many reps and sets as desired.

Cable Rope Incline Tricep Extension

Steps : 1.) Start by setting up an incline bench in front of a low pulley cable machine and attach a rope extension for the exercise. 2.) Sit down facing away from the machine, holding the rope with an overhand grip behind your head as this will be your starting position. 3.) Slowly push the rope above your head, squeezing your triceps and hold for a count. 4.) Return back to the starting position. 5.) Repeat for as many reps and sets as desired.