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exercise guides

Clean And Press Generation Iron Exercise Guide

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

dips

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

Kettlebell Generation Iron Exercise Guide

Alternating Kettlebell Press – Exercise Guide

Alternating Kettlebell Press (Shoulders) - Exercise Guide Muscles worked: Shoulders Equipment needed: Kettlebell Instructions 1. Clean a couple of

hip extensions

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

hip extensions

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

Generation Iron Exercise Guide Abs

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

Oblique Crunches Generation Iron Exercise Guide

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

Kettlebell Generation Iron Exercise Guide

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 Generation Iron Exercise Guide

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

Generation Iron Exercise Guide Back

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

Generation Iron Exercise Guide Back

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

Kettlebell Generation Iron Exercise Guide

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 Generation Iron Exercise Guide

Kettlebell Swing – Exercise Guide

Kettlebell Swing (Lower Back/Glutes/Core) - Exercise Guide Muscles worked: Lower Back and Glutes Equipment needed: Kettlebell Instructions 1. Stand

Generation Iron Exercise Guide Back

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

Dumbbell Row Generation Iron Exercise Guide

Dumbbell Row – Exercise Guide

Dumbbell Row (Back) - Exercise Guide Muscles worked: Back Equipment needed: Dumbbells Instructions 1. Stand with an upright torso with a dumbbell in

Power Clean Generation Iron Exercise Guide

Power Clean – Exercise Guide

Power Clean (Hamstrings) - Exercise Guide Muscles worked: Hamstrings Equipment needed: Barbell Instructions Tip: The Power Clean is an advanced

Chin Ups Generation Iron Exercise Guide

Chin-Up – Exercise Guide

Chin-Up (Lats) - Exercise Guide Muscles worked: Lats Equipment needed: None Instructions 1. Grab the pull-up bar with a supinated (palms facing your

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl – Exercise Guide

Seated Two-Arm Palms-Up Low-Pulley Wrist Curl (Forearms) - Exercise Guide Muscles worked: Forearms Equipment needed: Cable Machine Instructions 1. Put

Wrist Curl Over Bench – Exercise Guide

Wrist Curl Over Bench (Forearms) - Exercise Guide Muscles worked: Forearms Equipment needed: Barbell, Flat Bench Instructions 1. Place a barbell with

Generation Iron Exercise Guide Ab Roller

Ab Roller – Exercise Guide

Ab Roller (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: Ab Roller Instructions 1. Kneel down on an exercise mat and hold the ab

Generation Iron Exercise Guide Plank

Plank – Exercise Guide

Plank (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: None Instructions 1. Lie down in a prone position with your chest facing the

Generation Iron Exercise Guide Sit Ups

Sit-Ups – Exercise Guide

Sit-Ups (Abs) - Exercise Guide Muscles worked: Abdominal Equipment needed: None Instructions Lie down with your back on the floor and knees

Bench Press (Wide Grip) – Exercise Guide

Bench Press - Wide Grip (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Barbell, Flat Bench Instructions 1. Lie down with your back

Decline Barbell Bench Press – Exercise Guide

Decline Barbell Bench Press (Chest) - Exercise Guide Muscles worked: Chest Equipment needed: Barbell, Decline Bench Instructions 1. Lie down with your

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