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Bodybuilding Exercises
 

Bodybuilding Exercises

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Information about almost all of the bodybuilding exercises and instructions how to do them properly in the gym: Chest Exercises, Shoulder, Neck and Traps, Biceps, Triceps, and Forearms Exercises, Back ...

Information about almost all of the bodybuilding exercises and instructions how to do them properly in the gym: Chest Exercises, Shoulder, Neck and Traps, Biceps, Triceps, and Forearms Exercises, Back Exercises, Leg Exercises, and Abs Exercises.

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    Bodybuilding Exercises Bodybuilding Exercises Document Transcript

    • Bodybuilding Exercises By Gym-Trainer.comGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • ContentsContents......................................................................................................................................................2Chest Exercises............................................................................................................................................4 Upper Chest Exercises.............................................................................................................................4 Middle Chest Exercises............................................................................................................................7 Lower Chest Exercises............................................................................................................................11Shoulder, Neck and Traps..........................................................................................................................12 Front Deltoid Exercises..........................................................................................................................12 Middle Deltoid Exercises........................................................................................................................14 Rear Deltoid Exercises...........................................................................................................................17 Neck Exercises.......................................................................................................................................19 Traps Exercises.......................................................................................................................................20Arm Exercises............................................................................................................................................21 Biceps Exercises.....................................................................................................................................21 Triceps Exercises....................................................................................................................................27 Forearms Exercises................................................................................................................................34Back Exercises............................................................................................................................................36 Middle Back Exercises............................................................................................................................36 Lats Exercises.........................................................................................................................................38 Lower Back Exercises.............................................................................................................................40Leg Exercises..............................................................................................................................................41 Calf Exercises.........................................................................................................................................41 Quadriceps Exercises.............................................................................................................................43 Hamstrings Exercises.............................................................................................................................46 Butt Exercises........................................................................................................................................48Abs.............................................................................................................................................................49Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • Lower Abs Exercises...............................................................................................................................49 Middle and Upper Abs Exercises............................................................................................................51References.................................................................................................................................................52Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • Chest ExercisesUpper Chest ExercisesIf you’re looking for new upper chest exercises, here’s a list of exercises that you can use to trainyour upper chest muscles:1. Incline Barbell Bench PressIt’s the most popular exercise for the upper chest. To do this exercise, you will have to:1. Lie on an incline bench, you’ll have to see the Olympic Bar at the level of your eyes.2. The grip should be wide and overhand grip3. Dismount the barbell from the bench racks4. Begin to lower the barbell slowly to the upper chest muscles (towards the collar bone). Also,do not touch your upper chest with the barbell5. After that, begin pressing the barbell until your arms become extendedDo this exercise 4 sets with 8 – 12 reps.My advice is very carefully to select the weights for this exercise, because many people injuretheir shoulder while they’re training this exercises. If you feel some pain in the arms, don’t dothis exercise.2. Incline Dumbbell FlyesGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Get two dumbbells (one on each hand) and lie on a incline bench2. Stretch your arms out3. Lift the dumbbells up together in a way that looks like hugging a huge tree trunk4. Then slowly begin to lower the dumbbellsThis exercise can be done using cables, it’s called Incline Bench Cable Flyes and the movingtechnique is absolutely the same.3. Incline Bench Dumbbell PressThe technique for this exercise is the same as the technique for the Incline Barbell Bench Press,but instead of barbells you have to use 2 dumbbells (one on each hand).Sometimes, I do this exercise instead of the Incline Barbell Bench Press, it give some variety inthe training, but also the pressure over the shoulders is less than working out the Incline BarbellBench Press.4. Smith Machine Incline Bench PressGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • It’s a great alternative to the Incline Barbell Bench Press, the technique is the same, it’s moresafety for your shoulder.Keep in mind that the Incline Barbell Bench Press more suitable for building muscle mass, theSmith Machine is more suitable for working out the muscle details.5. Declined Push Ups1. Lie on a flat or simple bench in a way that only your leg tough it, your palms should tough theground2. Lower and lift your body slowly, your back should straight during the exercise.6. Hammer Grip Incline Dumbbell Press1. Get two dumbbells (one on each hand) and lie on a incline bench2. Your palms should facing inward toward one another3. Begin to pressing the dumbbells inward in an explosive position4. Slowly return to the beginning position and continue repeating it.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • Middle Chest ExercisesThere are many exercises for the middle chest muscles. Here’s a list of the most popular middlechest exercises:1. Barbell Bench PressIt’s the most popular exercise in the entirely bodybuilding sport. When someone beginbodybuilding workouts for the first time, the Barbell bench press is one of the start up exercises.To do this exercise:1. Lie on a horizontal bench in a way that you can see the Olympic Bar at the level of your eyes.2. The grip should be wide and overhand grip.3. Dismount the barbell from the bench racks.4. Begin to lower the barbell slowly to the middle part of your chest Also, do not touch yourchest with the barbell.5. After that, begin pressing the barbell until your arms become extendedDo this exercise 4 sets with 8 – 12 reps.2. Flat Bench Dumbbell PressSame as the barbell bench press, but instead of barbell for this exercise you should usedumbbells.3. Smith Machine Bench PressGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • Again, same technique as the barbell bench presses, but instead of barbell, for this exercise youcan use smith machine and horizontal bench.4. Barbell or Dumbbell PulloversFor this exercise you can use barbell or a dumbbell.1. Get a barbell or a dumbbell and lie on a horizontal bench.2. Hold the dumbbell above your chest (as it’s shown in the image above)3. Slowly begin to lower the dumbbell back your head. The lowering should continue as far asyou can reach.4. Return the dumbbell to the start position and continue repeating the exercise.5. Pec Deck Butterflys1. Sit on the Pec Deck machine in the way shown on the picture.2. Start squeezing while you almost touch the two parts.3. Return to the start position and continue repeating.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 6. Cable CrossoversThis exercise is hard to be learned how to be done, especially if you try it for the first time.1. Catch the two ends of a cable pulley machine, so that your body look like the letter T.2. Try to bring your arms together slowly and controlled all the time, the movement should besimilar to hugging a huge tree.3. Controlled return back and continue repeating.My advice is when you try this exercise for a first time, ask the gym trainer to show you how todo it.7. Dips1. Catch on a dip bars and cross your lower legs.2. Slowly lower your torso down, continue while your chest almost touch the dip bars.3. Return to the start position and continue repeating.8. Bench Dumbbell or Cable FlyesGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Get two dumbbells (one on each hand) and lie on a flat bench.2. Stretch your arms out.3. Lift the dumbbells up together in a way that looks like hugging a huge tree trunk.4. Then slowly begin to lower the dumbbells.This exercise can be done using cables, it’s called Bench Cable Flyes and the moving techniqueis absolutely the same.This exercise has a variant in which you do it first with one arm and then with another, it’s calledSingle Arm Dumbbell Flyes.9. Machine Bench Press1. Sit on a machine bench press (on some machine bench presses you should lie).2. Start pressing the weight outwards.3. Slowly return to the beginning position and continue repeating.10. Push Ups1. Lie on the ground a in a way that only your legs and palms tough it.2. Lower and lift your body slowly, your back should straight during the exercise.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • Lower Chest ExercisesHere’s a list of exercises for the lower chest muscles:1. Decline Barbell Bench Press1. Lie on a decline bench.2. The grip should be wide and overhand grip.3. Dismount the barbell from the bench racks.4. Begin to lower the barbell slowly to your chest.5. After that, begin pressing the barbell until your arms become extended.Do this exercise 4 sets with 8 – 12 reps.2. Decline Dumbbell Bench PressSame as the decline dumbbell bench press, but instead of barbell for this exercise you should usedumbbells.3. Decline Dumbbell FlyesGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Get two dumbbells (one on each hand) and lie on a decline bench2. Stretch your arms out.3. Lift the dumbbells up together in a way that looks like hugging a huge tree trunk.4. Then slowly begin to lower the dumbbells.4. Wide Grip Decline Barbell Bench PressSimilar to the Decline Barbell Bench Press, the only one difference is that for this exercise thegrip should be wide.Shoulder, Neck and TrapsFront Deltoid ExercisesHere’s a list of shoulder exercises that you can use to train your front Deltoids muscles:1. Seated Dumbbell Front Press1. Grab two dumbbells one on each hand and sit on a upright bench press. Your palms shouldface forward.2. Press the dumbbells up until your reach the top, don’t let them smack together.3. Slowly lower the dumbbells back and continue repeating.2. Front Barbell PressesGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Grab a barbell using an overhand grip position it in front of your head. The distance betweenyour hands should be about one foot wider than shoulder width apart.2. Press the barbell up until your arms become straight.3. Slowly and controlled return to the beginning position and continue repeating.3. Smith Machine Front Deltoid PressesThis exercise is the same as the Front Barbell Presses, but instead with a barbell you can executeit on a smith machine. The technique is the same.4. One Arm Front Cable Raises1. Grab a cable pulley handle attachment with one hand and stand with your beck to the cablepulley machine.2. While keeping your arm fully extended raise it up until it become parallel to the floor.3. Slowly return to the beginning position and continue repeating. Then do the same exercisewith the opposite arm.5. One Arm Front Deltoid Dumbbell RaisesGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Grab two dumbbells one on each hand and stand with feet width as your shoulders width.Your thumbs should face in toward one another.2. Raise one of the dumbbells upward until your arm become parallel to the floor.3. Slowly return to the beginning position and repeat with the opposite arm. Then continuerepeating the exercise alternating your arms.6. Front Deltoid Plate Raises1. Grab a weight plate with both hands and stand with feet width as your shoulders width.2. Lift the weight plate from your waist upuntil your arms become parallel to the floor. At the top position hold for 1 – 2 seconds.3. Slowly return to the beginning position and continue repeating the movement.7. Front Barbell Deltoid RaisesThis exercise is same as the front deltoid plate raises, but instead of a weight plate use a barbellwith overhand grip and distance between your hands same as your shoulders width. Middle Deltoid ExercisesHere’s a list of bodybuilding exercises that you can use to train your middle Deltoids muscles:Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Standing Barbell Deltoid Presses Behind Head1. Grab a barbell using overhand grip a bit wider that your shoulders width. Stand with distancebetween your feet as your shoulders width. Place the barbell behind your head.2. Press the barbell up over your head. Return to the beginning position and continue repeating.2. Machine Deltoid Military Presses1. Sit on a military press machine and grasp the handlers using overhand.2. Simply press the weight up over your head. Slowly return to the beginning position andcontinue repeating.3. Seated Dumbbell Deltoid Presses1. Grab two dumbbells one on each hand. Sit on a chair or a bench. Your thumbs should point intoward each other.2. Press the dumbbells up over your head.3. Return to the start position just outside your shoulders and continue repeating.4. Standing Two Arm Dumbbell PressesSame as the Seated Dumbbell Deltoid Presses, but instead of sitting you can stand during thisexercise. The technique is the same.5. Seated Side Lateral Deltoid RaisesGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Grab two dumbbells one on each hand and sit on a bench or a chair allowing the dumbbells tohang down at your sides. Your palms should face in toward your body.2. Raise the dumbbells by bringing the backs of your hands to the ceiling while keeping yourarms as straight as possible until your arms become parallel to the floor. Hold for 1 – 2 secondsat the top position.3. Return to the beginning position and continue repeating.6. Dumbbell Deltoid Lateral RaisesSame as the Side Lateral Deltoid Raises, but instead of sitting you can stand during this exercise.The technique is the same.7. Twisting Dumbbell Presses1. Grab two dumbbells and hold on each hand near the front of your shoulders, palms facing intoward your shoulders.2. While twisting your wrists toward one another on the way up, press the dumbbells up overyour head.3. Return to the beginning position and continue repeating.8. Standing Low Cable Deltoid RaisesGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Grab the lower handle of a cable pulley machine.2. Slowly and controlled bringing the weight up and across your body as though you are trying totouch the ceiling with the back of you hand until your arm become parallel to the floor. At thetop position hold for 1 – 2 seconds.3. Return to the beginning position and continue repeating.9. Upright Barbell Deltoid Rows1. Grab a barbell using narrow overhand grip. Stand with distance between your feet as yourshoulders width. Let the bar and your arms hang down in front of your body, fully extended.2. Raise the barbell up to just under your chin by flaring your elbows up and out. Then hold for1– 2 second.3. Return to the beginning position and continue repeating.Rear Deltoid ExercisesHere’s a list of bodybuilding exercises that you can use to train your rear Deltoids muscles:1. Bent Over Rear Deltoid Raises1. Grab two dumbbells and sit at the end of a flat bench, lean forward so as to nearly touch yourchest to your knees.2. Raise the dumbbells up so as to try and touch the backs of your hands to the ceiling until yourarms becoming parallel to the floor. Then hold for 1 – 2 seconds.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 3. Return to the beginning position and continue repeating.2. Lying Rear Deltoid RaisesThis exercise is same as the Bent Over Rear Deltoid Raises, but instead of sitting just lie facedown on a flat bench with your entire body flat on the bench. The technique is the same.3. Bent Over Cable Rear Deltoid Raises1. Grab the handle of a low pulley cable attachment. Bend down at your waist so that your backis parallel to the floor.2. Raise the pulley by bringing the weight across your body until your arm becomes parallel tothe floor. Then hold for 1 – 2 seconds.3. Return to the beginning position and continue repeating. Then do the exercise with youropposite arm.4. One Arm Lying Rear Deltoid Raises1. Grab a dumbbell with one hand and lie on your left side on a flat bench, your palm should bedown. Extend your arm straight out across your body.2. Slowly and controlled raise the dumbbell so as to try and touch the ceiling.3. Return to the beginning position and continue repeating.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • Neck ExercisesHere’s a list of bodybuilding exercises that you can use to train your neck muscles:1. Lying Face Down Plate Neck Resistance1. Grab a light weight (2.5 pounds or less) and lie face down on your stomach on a flat benchwith your chest at the top of the bench. Your neck and head should be extended beyond the edgeof the bench. Set the weight on the back of your head and hold it in place with both hands.2. Point with your head down and move it upward as high as you can using only your neckmuscles.3. Return to the beginning position and continue repeating.2. Lying Face Up Place Neck Resistance1. Grab a light weight (2.5 pounds or less) and lie on your back on a flat bench. Your neck andhead should be extended beyond the edge of the bench. Set the weight on your forehead and holdit in place with both hands.2. Point with your head down and move it upward as high as you can using only your neckmuscles.3. Return to the beginning position and continue repeating.3. Head Shoulder TiltStand with distance between feet as your shoulders width and move your head from side to sideso as to try and touch your left ear to your left shoulder and your right ear to your right shoulder.4. Head Forward BackwardGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • Stand with distance between feet as your shoulders width and nod your head forward and downas far as possible. From there, rock your head up and back as far as possible.Traps ExercisesHere’s a list of bodybuilding exercises that you can use to train your traps muscles:1. Barbell Shrugs1. Grab a barbell using an overhand grip, distance between your hands should be same as thewith between your shoulders. Allow the barbell to hang down in front of your body so that yourarms are fully extended.2. Shrug your shoulders while keeping your arms completely straight. At the top position holdfor 1 – 2 seconds.3. Slowly and controlled return to the beginning position and continue repeating.2. Smith Machine ShrugsThis exercise is the same as the Regular Barbell Shrugs, but instead of using a barbell, execute iton a smith machine.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 3. Barbell Shrugs Behind The BackThis exercise is also the same as the Regular Barbell Shrugs, but instead of holding a barbell infront of your body, you should hold it behind your back.4. Dumbbell Shrugs1. Grab two dumbbells one on each hand. Stand with your palms facing in toward your body andthe dumbbells hang at your sides so that your arms are fully extended.2. Shrug your shoulders while keeping your arms completely straight.3. Slowly and controlled return to the beginning position and continue repeating. Arm ExercisesBiceps Exercises1. Barbell CurlsIt’s one of the most popular exercises for the biceps muscles, to do it:1. Stand upright, grab a barbell using underhand grip.2. Hold the barbell slightly wider than your shoulder’s width in arms down position. Your armsshould be close to your body, your back should be straight.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 3. Curl the barbell up in a controlled fashion, fluent and slow. Continue curling up until thebarbell is under your chin. Pause for a second and slowly begin to lower the barbell untilreturning the position from step 2.2. Close Grip Barbell CurlsSame as the barbell curls, but for this exercise you should use closer grip (6-8 inches distancebetween palms).3. Barbell Curls With Wide GripSame as the barbell curls, but for this exercise you should you wide grip (as wide as possible).4. Reverse Grip Barbell CurlsSame as the close grip barbell curls, but for this exercise you should use reverse grip (instead ofunderhand grip).5. EZ Bar CurlsSame as the barbell curl, the only one difference here’s that you should use EZ Bar instead ofnormal bar.6. EZ Bar Preacher Curls1. Sit on a preacher bench seat in the way show that picture above.2. Hold the EZ curl bar using underhand, your grip’s width should be same as your shoulder’swidth.3. Controlled lift the bar toward your chin. Pause for a second.4. Lower the bar controlled and slowly.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 7. Single Arm Preacher CurlsSame as the EZ Bar Preacher Curls, but for this exercise, you should use a dumbbell. Do theexercise first with your right arm and then do it your left arm.8. Alternating Hammer Curls1. Get two dumbbells (one on each hand).2. Stand in a way that your palms face in toward your body.3. Curl the dumbbell in your right arm up to your right shoulder. Pause for a second at the topand slowly return to the beginning position.4. Repeat the movement with your left arm.5. Continue repeating alternating your right and left arms.9. Hammer Dumbbell CurlsSame as alternate hummer curls, but instead of alternating the movement with your arms, for thisexercise you should curl your arms up in a meantime.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 10. Alternating Incline Dumbbell Curls1. Get two dumbbells one on each hand and sit back on a incline bench.2. Let your arms hang.3. Curl your right arm and the controlled lower.4. Repeat with your left arm.5. Continue repeating alternating your right and left arms.11. Incline Dumbbell CurlsSame as alternate incline dumbbell curls, but instead of alternating the movement with yourarms, for this exercise you should curl your arms up in a meantime.12. Dumbbell Concentration Curls1. Get one dumbbell and sit at the end of a gym bench with your legs spread.2. Your elbow should touch your knee and your arm should be fully straighten.3. Curl your forearm up to your shoulder position. Hold for a second and slowly lower.4. Continue repeating.5. Do the same exercise for your other arm.13. Alternating Dumbbell CurlsGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Get two dumbbells one on each hand. Sit on a bench or stand.2. Each arm should hang at your side.3. Curl your right arm up slowly trying to touch your right arm. While you’re curling up yourarm, turn your palm outward.4. Slowly lower and repeat the movement with your left arm.14. Two Arm Dumbbell CurlsSame as alternate dumbbell curls, but instead of alternating the movement with your arms, forthis exercise you should curl your arms up in a meantime.15. Cable Preacher CurlsFor this exercise, you’ll need a pulley machine, a preacher bench (placed in front of a pulleymachine) and an EZ curl (attached to the low pulley). Then:1. Pull the EZ curl towards your shoulders, then wait 1-2 seconds.2. Slowly and controlled lower the curl to the beginning position.3. Continue repeating.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 16. Machine Preacher Curls1. Sit on a machine preacher curl machine and with both hands grab the bar using an underhandgrip.2. Slowly and controlled curl the bar up trying to touch your chin.3. Slowly and controlled return to the beginning position and continue repeating.17. Two Arm Cable Curls1. Stand between two pulley machines and grab the handlers using underhand. Your arms shouldbe straight out to your side at shoulder lever.2. Slowly and controlled curl your arms toward your shoulders. During the exercise, make surethat your biceps do the exercise.3. Hold for a second and slowly return to the starting position.4. Continue repeating.18. Standing Cable Curls1. Attach a curl bar to a low pulley then grab it using underhand grip.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 2. Curl the bar up in a controlled fashion, fluent and slow. continue until the barbell is under yourchin. Pause for a second and slowly begin to lower the barbell until returning the position fromstep 1.3. Continue repeating.19. Chin Ups1. Grab a chin-up bar using a reverse grip and the with between your palms should be same asthe width between your shoulders.2. Pull yourself up trying to touch your upper chest to the bar.3. Return slowly and controlled to the beginning position.4. Continue repeating.20. 21′s for BicepsSame as the barbell curls, but for this exercise you’ll have to:1. Use barbell curl with weight 50% lighter than the barbell’s weight you normally use forbarbell curls.2. Do 7 partial reps down to halfway up3. Do 7 partial reps halfway up to your chin4. Do 7 full repsTriceps ExercisesHere’s a list of exercises that you can use to work out your triceps muscles:Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Decline EZ Barbell Extensions1. Lie on a decline bench. Ask some friend or the gym trainer to hand you an EZ barbell.2. Grab the EZ barbell using overhand grip and position the barbel above your head withstraightened arms.3. Slowly lower the barbell until it reach few inches above your eyes. Also, during the exercisekeep your elbows in towards you.4. Extend your arms back up until reaching the beginning position and continue repeating.2. Incline EZ Barbell Extensions1. Lie on a incline bench. Ask some friend or the gym trainer to hand you an EZ barbell.2. Grab the EZ barbell using overhand grip and position the barbel above your head withstraightened arms.3. Slowly lower the barbell until it reach downwards behind your head. Also, during the exercisekeep your elbows in towards you.4. Extend your arms back up until reaching the beginning position and continue repeating.3. Seated Barbell Extensions1. Grab a barbell and sit on a flat bench. Using overhand grip, position the barbell above yourhead with extended arms.2. Slowly and controlled lower your arms down behind your head, keep your elbows in.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 3. Slowly return to beginning position and continue repeating.4. Seated Dumbbell ExtensionsThis exercise is the same as the seated barbell extensions, but instead of a barbell you should usea dumbbell. The technique is the same.5. Dumbbell ExtensionsSame as the seated dumbbell extensions, but instead of seating just stand during the exercise.6. Close Grip Bench Presses1. Lie on a horizontal bench in a way that you can see the Olympic Bar at the level of your eyes.The grip should be very narrow and overhand grip.2. Dismount the barbell from the bench racks.3. Begin to lower the barbell slowly to the middle part of your chest. Also, do not touch yourchest with the barbell.4. After that, begin pressing the barbell until your arms become extended. Then continuerepeating.7. Smith Machine Close Grip Bench PressesGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • This exercise is same as the close grip bench presses, but instead of bench press you should use asmith machine. The technique is the same.8. Cable Single Arm Extensions1. Grab a cable handle of a cable machine with one hand using underhand grip and your palmshould face towards you.2. Slowly and controlled extend your arm down while keeping your elbow tucked in at your side.3. Slowly return to the beginning position and continue repeating. Then do the same exercisewith your opposite hand.9. Low Cable Single Arm Extensions1. Grab a bottom handle of a cable machine with one hand. The handle should be behind yourhead.2. Slowly extend your arm until it become straight.3. Return to the beginning position and continue repeating. Then do the same exercise with youropposite arm.10. Single Arm Dumbbell ExtensionsSame as the Low Cable Single Arm Extensions but instead of cable machine use a dumbbell.11. Cable Rope Overhead ExtensionsGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Grab a rope attachment on the lower part of a cable machine in a way that your palms facetogether and position the rope directly behind your head with your elbows in.2. While keeping your elbows in, extend the rope upwards.3. Slowly return to the beginning position and continue repeating.12. Bench Dips1. Position between two benches (as shown on the picture above). The width between your handsshould be same as your shoulders width.2. Slowly lower your upper body down, keep your elbows tucked into your sides.3. Slowly return to the beginning position and continue repeating.13. Dips1. Catch on a dip bars and cross your lower legs.2. Slowly lower your torso down, continue until your arms are in a 90 degree position.3. Return to the start position and continue repeating.14. Single Arm Pronated Dumbbell ExtensionsGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Grab a dumbbell with one hand and lie on a flat bench. Your arm should be straightened withpalm facing out. With your opposite hand hold your elbow during the entire exercise.2. Slowly and controlled lower the dumbbell until it reach a few inches above your chest.3. Extend your arm and continue repeating. Then do the same exercise with your opposite arm.15. Single Arm Supinating Dumbbell Extensions1. Grab a dumbbell with one hand and lie on a flat bench. Your arm should be straightened withpalm facing in. With your opposite hand hold your elbow during the entire exercise.2. Slowly and controlled lower the dumbbell until it reach a few inches above your head.3. Extend your arm and continue repeating. Then do the same exercise with your opposite arm.16. Push Ups Hands Close1. Lie on the ground a in a way that only your legs and palms tough it. The distance betweenyour hands should be narrow.2. Lower and lift your body slowly, your back should straight during the exercise.17. Dumbbell KickbacksGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Grab a dumbbell with one hand and put your opposite hand and knee on a flat bench. Yourpalm should face your body and your upper arm should be parallel to your body.2. Push the dumbbell back by extending your arm.3. Slowly return to beginning position and continue repeating. Then do the same exercise withyour opposite arm.18. Straight Bar Pushdowns1. Grab the straight bar of a cable machine using overhand grip. The bar should be at your chestlevel.2. Slowly lower the bar downward while keeping your elbows in.3. Slowly and controlled return to the beginning position and continue repeating.19. Rope PushdownsSame as the straight bar pushdowns, but instead of straight bar use a rope for this exercise.20. V Bar PushdownsSame as the rope pushdowns, but instead of rope use a V bar for this exercise.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • Forearms ExercisesHere’s a list of exercises that you can use to train your forearms muscles:1.Dumbbell Wrist Flippers1. Grab two dumbbells one on each hand. Your palms should face down.2. Slowly flip your wrists and turn your palms up while flexing your forearms.3. Slowly return to beginning position and continue repeating.2. Palms Down Dumbbell Wrist Curls1. Grab a dumbbell in one hand using an overhand grip and sit on a flat bench in a way shown inthe picture above.2. Bring the dumbbell up toward the ceiling.3. Return to the beginning position and continue repeating.3. Seated Palms Down Barbell Wrist CurlsThis exercise is similar to the Palms Down Dumbbell Wrist Curls, but instead of using adumbbell, for this exercise use a barbell with both hands with overhand grip. The technique isthe same.4. Palms Up Dumbbell Wrist CurlsGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • This exercise is similar to the Palms Down Dumbbell Wrist Curls, but instead of using anoverhand grip, for this exercise use an underhand grip. The technique is the same.5. Two Arm Palms Up Wrist CurlsThis exercise the same as the palms up dumbbell wrist curls, but instead of a dumbbell use abarbell with both hands. The technique is the same.6. Wrist Rollers1. Grab a wrist roller tool with both hands using an overhand grip. Your arms should be extendedstraight out in front of you (parallel to the floor).2. Rapidly twist the bar using your hands and wrists.3. When the weight reach the top, lower it by reverse twisting movement. Continue repeating.7. Barbell Wrist Curls Behind The Back1. While standing, grab a barbell behind your back using an overhand grip.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 2. Using your forearms and wrists curl the barbell up towards the ceiling.3. Slowly and controlled return to the beginning position and continue repeating.Back ExercisesMiddle Back ExercisesHere’s a list of exercise that you can use to train your middle back muscles:1. Barbell Rows1. Using an overhand grip, grab a barbell. The distance between your hands should be same asyour shoulders width. Also, your knees should be slightly bent.2. Begin with fully extended arms then lift (also called ‘row’) the barbell up until it reach yourstomach area.3. Return to beginning position and continue repeating.*Note: During the exercise keep your shoulders back and your head up. It’ll help your back to bein a stable position.2. Two Arm Dumbbell RowsThis exercise is same as the barbell rows, but instead of barbell, you should use two dumbbells(one on each hand). The technique is the same.3. One Arm Barbell Rows1. Grab a dumbbell in your right hand and place your left knee on a gym bench and your lefthand on the top of the gym bench. Your right arm should be hanging down and to be a bitforward. Also, your back should be naturally arched.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 2. Begin pulling your right arm up until your upper arm become parallel to the floor.3. Slowly and controlled lower the dumbbell to the beginning position and continue repeating.4. Do the same exercise with your left arm.4. T Bar Rows1. Stand on the T Bar Row machine. The distance between your feet should be same as yourshoulders width and your knees should be bend. Using an overhand grab the bar.2. Keep your knees bend and your back straight, pull the bar up until it touch your chest.3. Slowly and controlled return to the beginning position and continue repeating.5. Seated Cable Rows1. Sit on a low cable pulley machine and grab the handle with both hands. Your knees should beslightly bent.2. Pull the handle towards your body until it touches your stomach.3. Slowly and controlled return to the beginning position and continue repeating.6. Machine Rows1. Sit on a row machine and grab the handles with both hands using an overhand grip.2. Pull back the pad.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 3. Slowly and controlled return to the beginning position and continue repeating.Lats Exercises1. Pullups1. Grab a pullup bar using an overhand grip. The distance between your palms should be same asyour shoulders width or even wider.2. Lift your body as high as you can.3. Slowly return to the beginning position and continue repeating.2. V Bar PullupsThis exercise is the same as the pullups, but instead of regular bar, you should use V Bar. Thetechnique is the same.3. Reverse Grip Pulldowns1. Sit on a lat pulldown machine. Grab the bar using an underhand grip. The distance betweenyour palms should be same as your shoulders width.2. Pull the bar straight down until it reach the middle of your chest.3. Slowly return to the beginning position and continue repeating.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 4. Wide Grip Pulldowns1. Sit on a lat pulldown machine. Grab the bar using an overhand grip, your palms should be aswide as possible.2. Pull the bar straight down until it reach the middle of your chest.3. Slowly and controlled return to the beginning position and continue repeating.5. Wide Grip Rear Pulldowns1. Sit on a lat pulldown machine. Grab the bar using an overhand grip, your palms should be aswide as possible.2. Pull the bar down behind your neck until it reach the back of you neck.3. Slowly and controlled return to the beginning position and continue repeating.6. V Bar PulldownsThis exercise is the same as the grip pulldowns, but instead of regular bar, you should use V Bar. Thetechnique is the same.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 7. Straight Arm Pulldowns1. Stand behid a lat pulldown machine. Grab the bar with completely extended arms.2. Lower the bar until you touch your body with it. Your arms should be completely extendedduring the entirely exercise.3. Slowly and controlled return to the beginning position and continue repeating.Lower Back ExercisesHere’s a list of exercises that you can do to improve your low back muscles:1. Hyperextensions1. Lie on a Roman Chair in the way show in the picture above.2. Cross your arms in front of your chest or behind your head.3. Slowly and controlled lower your torso down until you feel you can touch the floor with yournose.4. Again slowly and controlled return to the beginning position and continue repeating.2. Barbell Stiff Leg Deadlifts1. Grab a barbell with two hands, use overhand grip and the with between your palms should besame as the widthGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • between your shoulders. The barbell should be lying on the floor in front of you.2. Bend at your waist and while your legs are as straight as possible try to stand up.3. Return the barbell at the beginning position. Your back should be straight all the time. Youshould feel that your butt and legs do the work.* This exercise is difficult to be learned how to be done properly. Also, there’s a risk to injureyour back while you’re doing it. So, my advice is, when you do it for a first time, ask the trainerat the gym for his/her help.3. Dumbbell Stiff Leg DeadliftsSame as the barbell stiff leg deadlifts, but for this exercise you should use dumbbells one on eachhand instead of a barbell.4. Good Mornings1. Place a barbell across back of your shoulders. Your legs should be rigid and you should bealso bend forward at the waist.2. Try to lower your upper body in the way show at the picture above. You should be with headup while you’re performing the exercise.3. Return to start position and continue repeating.Leg ExercisesCalf ExercisesHere’s a list of exercises for the calf muscles:Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Leg Press Machine Calf Press1. Lie on a leg press machine, place your toes on the lower edge of the platform.2. Push the platform up/forward with your toes. When you’re on the top of the movement, holdfor 1 – 2 seconds.2. Seated Calf Raises1. Sit on a seated calf machine. Your toes should be on the platform.2. Push your toes up and down. you’re on the top of the movement, hold for 1 – 2 seconds.3. Barbell Calf Raises1. Grab a barbell (you can use smith machine as well) behind your neck, place on your shoulders.2. Push your toes down and up. Be sure to flex your calves at the top of the movement.4. Dumbbell Calf RaisesThis exercise is same as the barbell calf raises, but instead of a barbell you should use twodumbbells (one on each hand). The technique is the same.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 5. Hack Machine Calf RaisesAlso, same as the barbell calf raises, but instead of a barbell you should use the hack squadmachine. The technique is the same.Quadriceps ExercisesHere’s a list of exercises that you can use to train your quadriceps muscles:1. Barbell Squats1. Grab a barbell and place it behind your neck, across your shoulders. The width between yourfeet should be same as your shoulders width.2. Begin squatting as though you’re going to sit down in a chair until your thighs become parallelto the floor.3. Return to beginning position (keep your back as straight as possible) and continue repeating.2. Barbell Hack Squats1. Grab a barbell behind you using overhand grip.2. Begin squatting as though you’re going to sit down in a chair until your thighs become parallelto the floor.3. Return to beginning position (keep your back as straight as possible) and continue repeating.3. Barbell LungesGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Grab a barbell and place it behind your neck, across your shoulders.2. Make a step with one leg forward, keep the other leg set in place.3. Move back to beginning position and repeat with your opposite leg.4. Dumbbell LungesThis exercise is same as the barbell lunges, but instead of barbell you should use two dumbbellsone on each hand. Also, keep your arms straight during the exercise.5. Barbell Step Ups1. Stand next to a flat bench and grab a barbell and place it behind your neck, across yourshoulders. The width between your feet should be same as your shoulders width.2. With one foot step up onto the flat bench and bring up the other foot.3. With the foot you started step backward off the bench.4. Repeat the exercise with the opposite foot and continue repeating.6. Front Barbell Squats1. Grab a barbell across the tops of your shoulders. Your elbows should be parallel to the floor.The width between your feet should be same as your shoulders width.2. Begin squatting as though you’re going to sit down in a chair until your thighs become parallelto the floor.3. Return to beginning position (keep your back as straight as possible) and continue repeating.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 7. Hack Squats1. Sit on a hack squat machine. The width between your feet should be same as your shoulderswidth.2. Begin squatting as though you’re going to sit down in a chair until your thighs become parallelto the floor.3. Return to beginning position (keep your back as straight as possible) and continue repeating.8. Leg Extensions1. Sit on a leg extension machine.2. Lift the weight by extending your legs up until you flex your knees.3. Slowly and controlled return to beginning position and continue repeating.9. Leg Presses1. Sit on a leg press machine. The width between your feet should be same as your shoulderswidth.2. Slowly and controlled lower the weight platform until you bring your knees in toward yourchest.3. Return the platform to beginning position and continue repeating.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 10. Smith Machine Squats1. Stand on a smith machine in a way that its barbell is behind your neck, across your neck.2. Begin squatting as though you’re going to sit down in a chair until your thighs become parallelto the floor.3. Return to beginning position (keep your back as straight as possible) and continue repeating.Hamstrings ExercisesHere’s a list of exercises that you can use to build your hamstrings muscles:1. Barbell Lunges1. Grab a barbell and place it behind your neck, across your shoulders.2. Make a step with one leg forward, keep the other leg set in place.3. Move back to beginning position and repeat with your opposite leg.2. Dumbbell LungesThis exercise is same as the barbell lunges, but instead of barbell you should use two dumbbellsone on each hand. Also, keep your arms straight during the exercise.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 3. Lying Leg Curls1. Lie on your stomach on a hamstring machine.2. Curl the weight up until you touch your heels to your butt muscles.3. Slowly return to beginning position and continue repeating.4. One Leg Lying CurlsThis exercise is the same as the lying leg curls, but instead with both legs, first execute it withone leg and then with the opposite leg.5. Seated Leg Curls1. Sit on a seated hamstring machine.2. Bring the weight down toward the ground.3. Slowly return to beginning position and continue repeating.6. Standing Leg Curls1. Stand on a standing leg curl machine.2. Using one leg, curl the weight up until you touch your heel to your butt.3. Slowly return to beginning position and repeat with the opposite leg.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • Butt ExercisesHere’s a list of exercises that you can use to build your butt muscles:1. Lying Butt Bridge1. Lie flat on your back, your knees should pointing up.2. Raise your pelvis up while your body become at about 45 degree angle. Flex your buttmuscles for 1 – 2 seconds.3. Slowly return to beginning position and continue repeating.2. Glute Kickbacks1. Get on your knees and hands on the floor, your back should be parallel to the floor.2. Thrust one of your feet backwards. On to position, try to flex your butt of 1 – 2 seconds.3. Slowly return to beginning position and continue repeating.4. Do the same exercise with your opposite leg.3. Lunges1. Grab two dumbbells one on each hand. Stand up with straight back.2. Make a step – one leg forward and one leg back.3. Slowly and controlled return to the beginning position. Make a new step with opposite leg.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 4. Continue repeating alternating your legs. AbsLower Abs ExercisesHere’s a list of exercises that you can use to train your lower abdominal (Abs) muscles:1. Hip Raises1. Lie on a mat on your back with hands at your sides, your legs should be folded in a way thatmimic sitting on a chair.2. Bring your knees and pelvis up toward your chest. Then hold for 1 – 2 seconds.3. Slowly and controlled return to beginning position and continue repeating.2. Decline Crunches1. Sit on a decline bench. Move your hands back of your head, without locking fingers. Slowlyraise your body while contract your abs.2. Crush your body up, bringing your elbowsto either side of your thighs. Then flex your abs for a 1 – 2 seconds.3. Slowly and controlled return to beginning position and continue repeating.3. Leg Pull InsGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Sit on a flat gym bench, your legs should be at the end. Grab the edges of the bench with yourhands. Extend your legs and your back to be at a 45 degree angle.2. Slowly bring your knees in toward your midsection, make sure that you execute this exerciseby your abs muscles.3. Slowly and controlled return to beginning position and continue repeating.4. Leg Raises1. Lie on a bench or on a mat on your back. Keep your legs as straight as possible.2. Raise your legs as high as possible. Make sure that you execute this exercise by your absmuscles.3. Slowly and controlled return to beginning position and continue repeating.5. Knee Raises1. Stand on a parallel bars, holding yourself with forearms and elbows. Your legs should hangstraight down.2. Using your abs muscles pull your legs up toward your chest. Then hold for 1 – 2 seconds.3. Slowly and controlled return to beginning position and continue repeating.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • Middle and Upper Abs ExercisesHere’s a list of exercise that you can use to train your middle and upper Abdominal (Abs)muscles:1. Roman Chair Sit Ups1. Sit on a roman char. Hold your head with your hands by keeping your elbows out. Extendyour body back until you’re in a horizontal position.2. Curl your body up until you return to upright position. Hold for 1 – 2 second.3. Slowly and controlled extend your body back and continue repeating.2. Crunch Machine1. Sit on a crunch machine in the way shown at the picture above.2. Slowly and controlled begin crunching while focusing on using your abs muscles.3. Cable Crunches1. Grab a cable rope attachmentfrom a high pulley using two hands. Place your wrists against your head. Kneel on the ground.2. Slowly and controlled begin crunching while focusing on using your abs muscles.4. CrunchesGym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.
    • 1. Lie on a mat on your back. Your feet should be flat on the ground. Hold your head with yourhands by keeping your elbows out. To isolate your ab muscles, push the small of your back downto the mat.2. Roll your shoulders off the floor until your shoulders come up off the floor only about 4 – 5inches, your lower back should remain on the floor.3. Push down with your lower back and continue repeating. ReferencesGym-Trainer.com - You can find much more information about bodybuilding and fitnessexercises, general tips about your fitness and bodybuilding workouts, celebritys workoutroutines and diet plans, motivational tips, and many other bodybuilding and fitness information.Gym-Trainer.com - information about bodybuilding and fitness exercises, general tips aboutyour fitness and bodybuilding workouts, celebritys workout routines and diet plans, and manymore.