Wrist Rotations With Barbell (Forearms) - Exercise Guide Muscles worked: Forearms Equipment needed: Barbell Instructions 1. Hold a barbell with both
Exercise Guides
Calf Press (Using Leg Press Machine) – Exercise Guide
Calf Press On Leg Press Machine (Calves) - Exercise Guide Muscles worked: Calves Equipment needed: Leg Press Machine Instructions 1. Using a leg press
Calf Press – Exercise Guide
Calf Press (Calves) - Exercise Guide Muscles worked: Calves Equipment needed: Calf Press Machine Instructions 1. Ensure that your legs are slightly
Alternating Deltoid Raise – Exercise Guide
Alternating Deltoid Raise (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Dumbbells Instructions 1. Stand with an upright
Dumbbell Lying Rear Lateral Raise – Exercise Guide
Dumbbell Lying Rear Lateral Raise (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Dumbbells Instructions 1. Lay with your
Dumbbell Rear Delt Row – Exercise Guide
Dumbbell Rear Delt Row (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Dumbbell Instructions 1. Stand with an upright torso
Dumbbell Raise – Exercise Guide
Dumbbell Raise (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Dumbbells Instructions 1. Stand with an upright torso with a
Front Cable Raise – Exercise Guide
Front Cable Raise (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Cable Instructions 1. Stand with an upright torso with your
Front Incline Dumbbell Raise – Exercise Guide
Front Incline Dumbbell Raise (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Incline Bench, Dumbbells Instructions 1. Sit on
Front Plate Raise – Exercise Guide
Front Plate Raise (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Weight Plate Instructions 1. Stand with an upright torso
Clean and Press – Exercise Guide
Clean and Press (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Barbell Instructions 1. Stand with a shoulder-width stance
Bench Dips – Exercise Guide
Bench Dips (Triceps) - Exercise Guide Muscles worked: Triceps Equipment needed: None Instructions 1. Place a flat bench behind your back and hold onto
Alternating Kettlebell Press – Exercise Guide
Alternating Kettlebell Press (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Kettlebell Instructions 1. Clean a couple of
Natural Glute Ham Raise – Exercise Guide
Natural Glute Ham Raise (Hamstrings) - Exercise Guide Muscles worked: Hamstrings Equipment needed: None Instructions 1. Using the leg pads of a lat
Seated Leg Curl – Exercise Guide
Seated Leg Curl (Hamstrings) - Exercise Guide Muscles worked: Hamstrings Equipment needed: Seated Leg Curl Machine Instructions 1. Sit on a seated leg
Decline Crunch – Exercise Guide
Decline Crunch (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: Decline Bench Instructions 1. Lie on your back with your legs
Air Bike – Exercise Guide
Air Bike (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: None Instructions 1. Lie with your back on the floor and raise your legs
Advanced Kettlebell Windmill – Exercise Guide
Advanced Kettlebell Windmill (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: Kettlebell Instructions 1. Hold a kettlebell in your
Plate Twist – Exercise Guide
Plate Twist (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: Weight Plate Instructions 1. Lie down on the floor with your upper body
Seated Back Extension – Exercise Guide
Seated Back Extension (Lower Back) - Exercise Guide Muscles worked: Lower Back Equipment needed: Back Extension Machine Instructions 1. Adjust the
Inverted Row – Exercise Guide
Inverted Row (Middle Back) - Exercise Guide Muscles worked: Middle Back Equipment needed: None Instructions 1. Position a bar in a squat rack at waist
Alternating Kettlebell Row – Exercise Guide
Alternating Kettlebell Row (Middle Back) - Exercise Guide Muscles worked: Middle Back Equipment needed: Kettlebells Instructions 1. Stand with an
Kettlebell Swing – Exercise Guide
Kettlebell Swing (Lower Back/Glutes/Core) - Exercise Guide Muscles worked: Lower Back and Glutes Equipment needed: Kettlebell Instructions 1. Stand
Middle Back Shrug – Exercise Guide
Middle Back Shrug (Middle Back) - Exercise Guide Muscles worked: Middle Back Equipment needed: Dumbbells Instructions 1. Lie down with your chest
